Male and female stress physiology. The causes and consequences of physiological stress. What is physiological stress

Stress is a strong nervous tension caused by the action of any strong stimulus. Perhaps a stressful state can be called a protective response of the human body to some influence from both the person's own mind and the environment.

To put it simply, stress is a phenomenon of life. It invades in the early morning with the sun's rays or the persistent ringing of the alarm clock. Throughout the day, human nerves are subjected to a severe test of strength. A conflict at work, a quarrel with a loved one, a trip on public transport, a long queue, lack of the desired attention from others - all this causes tension in the nervous system, and therefore can cause stress. Even at night, a person does not know peace, a bad dream can not only spoil the mood, but also lead to a serious imbalance in the internal balance of the body.

Specialists studying the work of the nervous system have come to the conclusion that people cannot live without stress. If there is no external stimulus, a person immediately invents one for himself. Complexes, conjectures and suspicions, usually unjustified, quickly bring the nervous system to a state of readiness to repel an imaginary threat. However, the absence of visible danger and the reluctance of the mind to part with its obsession disorient the body and again provoke stress.

The concept of "stress" has entered medical terminology relatively recently. For the first time this word was used by the famous Canadian biologist G. Selye in 1936. The term itself has English roots and is translated into Russian as “tension”. A little later, the scientist identified 3 stages of stress and presented his theory for the consideration of colleagues.

In the understanding of G. Selve, stress has a three-phase development. At the first stage, which he called the “stage of anxiety,” the body, having felt anxiety, begins to mobilize all its reserves to resist it. At the second stage, the stage of resistance, comprehension of the situation and adaptation to new conditions begins. At the third stage, which Selve called the "stage of exhaustion", the body, which has been in tension for a long time, begins to feel severe fatigue, often accompanied by depression.

Stress can be both beneficial and harmful. In a stressful state, a person's internal reserves are mobilized in order to adapt to new conditions - this is what allows him to adapt and survive in any, the most unfavorable conditions. On the other hand, strong and prolonged nervous tension can lead to a rapid loss of the body's capacity to function and its destruction. Perhaps, in this case, an analogy can be drawn with physical efforts: an optimally selected load helps to develop muscles, and an excessive one leads to depletion of the body.

When a person experiences stress, the body begins to produce adrenaline and norepinephrine. The first of these is often referred to by doctors as the stress hormone. Once in the blood, it causes significant changes in the functioning of the human body: the glucose content in the blood increases, the heart begins to beat faster, and blood pressure rises rapidly. At the peak of these changes, a person's strength and dexterity increase, the brain begins to work harder in order to identify the cause of the irritation as soon as possible and get rid of it.

From all this, it can be concluded that short, mild stress is not in itself dangerous. Problems appear at the moment when one stressful situation is superimposed on another, a third joins them, etc. Unfortunately, the recovery capabilities of the human body are not as great as we would like, therefore, in order to recover from the consequences of even one mild stress, the body it may take more than one day.

Frequent stress over time leads to the appearance of nervous disorders of varying severity. In advanced cases, it is possible to develop atherosclerosis, angina pectoris, duodenal ulcers, ischemia, hypertension, immunodeficiency, stomach ulcers. The risk of heart attacks and strokes increases.

The following are the symptoms of severe stress, if you find them, you should immediately contact a specialist for help:

- sweaty palms;

- headache;

- nervous tic;

- constant anxiety;

- dizziness;

- loss of consciousness;

- bleeding from the nose;

- bleeding from the throat or rectum;

- rapid pulse;

- too rare or, on the contrary, frequent breathing;

- chronic headache;

- constant discomfort in the neck and back;

- insomnia;

- drowsiness;

- irritability;

- groundless aggressiveness.

The famous physician A. Roche once said: "The basic rule is this: you should see a doctor if you have not had such symptoms before and they do not have an obvious cause, especially if they impair the quality of life."

However, stress does not always lead to the development of dangerous and chronic diseases. Nowadays, when a stressful situation is the norm, many people develop many ailments that, at first glance, have nothing to do with psychological discomfort and stress. For example, young people suffer from acne and obesity, men from hair loss, women from infertility. At the same time, the victims often do not understand what caused their misfortune, and the answer is simple.

Indeed, severe stress often causes severe hair loss. During this period of life, when a person constantly experiences shocks, not necessarily unpleasant, for example, a wedding, the birth of a child or a move, the amount of hair loss may increase. However, don't blame stress alone. Hair falls out all the time. No matter how healthy a person is, he loses more than 70 hairs every day. And the intake of certain medications, hormonal and age-related changes can also provoke a stronger loss.

Stress also negatively affects the condition of the skin. Experts have confirmed that severe nervous shocks often cause the appearance of acne. This situation is especially typical for people who have crossed the 20-year mark.

Although adolescents are more likely than adults to suffer from acne, normal hormonal changes are usually the cause of their discomfort. However, the unusually high excitability of people between the ages of 12 and 18 provokes stress in them 3 times more often than in adults, and this cannot be ignored.

American scientists have confirmed the opinion of Russian experts that severe stress may well cause infertility. The mechanism of such a phenomenon is not entirely clear, especially since some scientists are sure of the existence of a double connection between cause and effect. That is, just as stress can cause infertility, infertility often introduces a person into a stressful state.

Stress can trigger rapid weight gain and, as a result, the development of obesity. The fact is that very often people, wanting to suppress unpleasant emotions or relieve nervous tension, begin to eat a lot. Tears are a great way to relieve stress, however, by thus reducing nervous tension, a person also begins to feel intense hunger.

Unfortunately, a person is far from always able to determine whether he has stress or not. Since stress is a protective reaction of the body, its main function is to provide a person with such conditions that will help him survive in the most dangerous and unusual situations when quick action is required, and not long reflection. In this case, the weaker the stress, the better the person will feel it, and accordingly, with very strong stress, the symptoms, as a rule, appear only after the stimulus is eliminated and the nervous tension is reduced.

Exposure to stress can be both genetic and acquired. The most vulnerable in this regard, scientists consider people with a strong-willed character, leading an active lifestyle, for example, actors, directors of large enterprises, politicians and TV presenters. In an attempt to achieve their goal, they exhaust their body, not giving it time to rest and recuperate. Overloading causes stress and then increasing fatigue.

In an effort to relieve stress, but not wanting to rest, a person may resort to various stimulants, such as alcohol, tobacco, coffee, and drugs.

Tobacco products, which are in such high demand nowadays, are considered by many to be a panacea for all ills. But is it? It is true that smoking a cigarette can reduce nervous tension for a while, but it helps to distract from the problem only for a short time, and does not solve it or relieve stress. The same is the situation with drugs. Their effect wears off, but the problems and stress caused by them remain.

As for caffeine, it is absolutely not suitable for relieving stress. The fact is that once it gets into the body, this substance begins to stimulate it, prompting it to produce more and more adrenaline, the stress hormone. Thus, a person who wants to reduce stress and drinks a little coffee for this purpose will achieve exactly the opposite result.

But alcohol can really have a relaxing effect, of course, if it is consumed at the right time and in small quantities. However, alcohol is still not the ideal solution to all problems. Light drunkenness can be very beneficial, but should not be relied upon. It is best to rely on other means to solve your problems.

Stress is a very interesting human response. Its uniqueness lies in the fact that its causes are usually psychological. Moreover, each of these reasons represents two equal, closely intertwined factors: the first is the problem that provoked stress, the second is the person's reaction to the current situation. The fact is that in most cases stress is caused not by the problem itself, but by the person's attitude towards it, his thoughts and emotions.

T.H. Holmes, a famous psychiatrist, to determine the level of stress in the life of an average person, developed an unusual scale, guided by which, you can find out with what force certain events affect the body. It lists the various events that a person may face in life and provides stress levels calculated on a 100-point scale.

1. Death of a spouse - 100.

2. Divorce - 73.

3. Separation from a spouse - 65.

4. Serving a term of imprisonment - 63.

5. Death of a close family member - 63.

6. Personal injury or illness - 53.

7. Marriage (marriage) - 50.

8. Dismissal from work - 47.

9. Settlement of disputes in married life - 45.

10. Retirement (retirement) - 45.

11. Changes in the health status of a family member - 44.

12. Pregnancy - 40.

13. Sexual problems - 39.

14. Replenishment in the family - 39.

15. Entry into business - 39.

16. Change in financial situation - 38.

17. Death of a close friend - 37.

18. Change of occupation (activity) - 36.

19. Change in the frequency of disputes with a spouse - 35.

20. Bond for an amount exceeding $ 10 thousand - 31.

21. Deprivation of the debtor's right to redeem the property pledged by him or a loan (loan) - 30.

22. Change in the degree of responsibility at work - 29.

23. A son or daughter leaves their home - 29.

24. The problem with the relatives of the wife (husband) - 29.

25. Outstanding personal achievement - 28.

26. Wife starts or stops working - 26.

27. Start or end of studies - 26.

28. Changing housing conditions - 25.

29. Review of personal habits - 24.

30. The problem with the boss - 23.

31. Changing the mode and working conditions - 20.

32. Change of residence - 20.

33. School change - 20.

34. Changing the way of spending leisure time - 19.

35. Changes related to church activities - 19.

36. Change in social activities - 17.

37. Mortgage or loan

less than 10 thousand dollars - 17.

38. Changes in sleep patterns - 16.

39. Changing the stroller's shared family fees - 15.

40. Changing the diet - 15.

41. Vacation (holidays) - 13.

42. Christmas - 12.

43. Minor violations of the law - 11.

Physiology of stress

When exposed to a stimulus (stressor), the entire system "connects" and tries to answer the question "what happened?" These processes take place offline. physiological processes are combined with psychological ones, which at this stage are manifested by the direction of the gaze, increased attention, listening, concentration of attention to stressors, muscle tension arises, as well as activation of the final organ. this is a manifestation of an orientation reflex, which can be transformed into a stress response if the signal is regarded as threatening. if the perception of the threat does not occur, then the stress response does not manifest.

Any irritant that causes stress response, must first be perceived (although not necessarily consciously) by the receptors. Having perceived this irritation, the receptors send impulses along the sensory pathways of the peripheral nervous system to the brain. In the central nervous system, nerve branches depart from the main pathways ascending to the neocortex, heading to the reticular formation and then to the formations of the diencephalon. Therefore, the perceived events are properly assessed in the structures of the brain associated with the provision of the motivational-need sphere of a person (hypothalamus and limbic system).

Ultimately, all streams of nerve impulses along the ascending pathways enter the cerebral cortex, where their meaningful, semantic interpretation is carried out. The results of this interpretation are fed through feedback channels to the limbic system. If a stimulus is interpreted as a threat or challenge provoking a pronounced emotional assessment, a stressful reaction occurs. For many people, the activation of emotions (both negative and positive) is a stimulus for stress.

So, in the most general form, the conditions for the emergence of a reaction to stress are as follows: any stimulus receives a double interpretation - objective, reflecting the physical characteristics of the impact, and subjective, reflecting the subject's attitude to this effect. If the subjective assessment speaks of a threat, i.e. has a negative affective coloration (fear, anger), it triggers a sequence of corresponding physiological reactions.

The main pathway for the propagation of a stressful reaction in the body is the autonomic nervous system and, first of all, its sympathetic division, the effects of excitation of which have been described above.

So, as already emphasized, in the modern world, stressful reactions to psychosocial stimuli are not so much a consequence of the stimuli themselves, as the result of their cognitive interpretation, as well as emotional arousal.

The totality of the body's adaptive reactions to adverse effects of significant strength and duration (stressors) is defined as general adaptation syndrome (SLA). Selye developed the concept of this syndrome in 1956, defining OSA as the body's effort to adapt to changing environmental conditions by activating special protective mechanisms developed in the process of evolution. SLA is divided into three stages:

· The first is called the anxiety stage. This stage is associated with the mobilization of the body's defense mechanisms, an increase in the level of adrenaline in the blood.

· The next stage is called the stage of resistance or resistance. This stage is distinguished by the highest level of body resistance to the action of harmful factors, which reflects the ability to maintain the state of homeostasis.

· If the impact of the stressor continues, then in the end “energy of adaptation”, i. E. the adaptive mechanisms involved in maintaining the resistance stage will exhaust themselves. Then the organism enters the final stage - the stage of depletion, when the survival of the organism may be in jeopardy.

The essence of OSA is clearly outlined by Selye himself: “No organism,” he emphasizes, “can constantly be in a state of anxiety. If the agent is so strong that its significant effect becomes incompatible with life, the animal dies even at the stage of anxiety, during the first hours or days. If it survives, the initial reaction is necessarily followed by a stage of resistance. This stage is responsible for the balanced use of adaptation reserves. At the same time, the existence of an organism, which practically does not differ from the norm, is maintained under conditions of increased requirements for its adaptive capabilities. But since the adaptive energy is not limitless, then if the stressor continues to act, the third stage occurs - exhaustion ”.

The human body copes with stress in the following ways:

1. Stressors are analyzed in the higher parts of the cerebral cortex, after which certain signals are sent to the muscles responsible for movement, preparing the body to respond to the stressor.

2. The stressor also affects the autonomic nervous system. The pulse quickens, the pressure rises, the level of erythrocytes and blood sugar increases, breathing becomes frequent and intermittent. This increases the amount of oxygen supplied to the tissues. The person turns out to be ready to fight or flee.

3. From the analytic parts of the cortex, signals enter the hypothalamus and adrenal glands. The adrenal glands regulate the release of adrenaline into the bloodstream, which is a common fast-acting stimulant.

The hypothalamus transmits a signal to the pituitary gland, and that to the adrenal glands, as a result of which the synthesis of hormones and their release into the blood increases. Hormones are mainly responsible for the slow-acting defense of the body. They alter the water-salt balance of the blood, increasing blood pressure, stimulating the rapid digestion of food and releasing energy; hormones increase the number of white blood cells in the blood, stimulating the immune system and allergic reactions.

4. The longest somatic stress responses are the result of activation “Endocrine axes”, that is, the systemic associations of organs, the result of which will be changes in the production of hormones. The human stress response involves: somatotropic, adreno-cortical and thyroid systems. They are associated with the activation of the hypothalamic-pituitary system of the cortex and the medulla of the adrenal and thyroid glands. It has been proven that these axes can be activated through numerous and varied psychological influences, including various psychosocial stimuli. The reaction along the endocrine axes is not only long in time, but usually occurs with some delay. The latter is due, firstly, to the fact that the only transport mechanism for these axes is the circulatory system, and secondly, to the fact that a stronger stimulus is required to activate them.

it first stage adaptive syndrome, which Selye called the stage of anxiety. This is actually the first level of stressor response - the level of autonomic nervous axis, which is bioelectric in nature.

However, the action of the autonomic nerve axis does not last long and its effectiveness decreases rapidly.

Therefore, to overcome the ongoing "threat", the third level of the stress process is connected - the so-called neuroendocrine axis, due to which the body implements the "fight-flight" reaction. A condition arises, which is characterized by a tendency to actively maintain a certain level of functioning in the constantly changing conditions of the external and internal environment, called homeostasis.

Homeostasis is the body's adaptive tendency to maintain balance. this process is provided by the activity of the neuroendocrine axis of the stress response. in the beginning, the amygdala is involved in the process, which is the highest center of the "fight-flight" or stress response; from here, the flow of nerve impulses is directed to the hypothalamic region and then to the adrenal medulla, which releases mediators such as adrenaline and norepinephrine into the bloodstream.

Prolonged tension of the functional activity of the barrier of mental adaptation leads to its overstrain. under the influence of the continuing “threat” a state of “disagreement” arises (at the level of the psyche - fear), which is assessed as negative and is accompanied by strong emotional arousal, the biological meaning of which is to transfer the organism to an “emergency level” of adaptation. thus, emotional-stressful reactions (“acute stress” according to ICB-10) and neurotic disorders as a result of mental trauma - hypersensitivity, insomnia, anxious tension, elements of lethargy or fussiness, etc. are formed and manifested. these violations are transient and do not upset the adequacy of behavior.

! It is important to note that the action of the autonomic nervous system lasts only a few seconds,

Connecting the neuroendocrine axis stretches the reaction tenfold.

But only connection endocrine axis(the third level of the stress process) of the adaptation syndrome prolongs the stress response for a long time, and often leads to pathological changes. This development of the state is observed with continued pressure on the barrier of mental adaptation, which leads to depletion of activity. as a result, the adaptive framework of mental activity narrows and new forms of adaptive and protective reactions appear - neurotic and other manifestations. such conditions are the basis for the formation of psychosomatic diseases.

The endocrine axis is connected not only with the ongoing action of a real stressor, but also with the action of the so-called "echo-stressor" (Tadevosyan A., 2002), this is the deepest level of the stress process.

There are three main endocrine axes: adreno-cortical, somatotropic and thyroid. these axes support the stress process and require more intense and prolonged stimulation to activate. Human endocrine axes can be activated by numerous and varied psychological, physical and psychosocial influences.

· The adreno-cortical endocrine axis provides specific physiological mechanisms of the stress response by directing impulses from this center to the median tubercle of the hypothalamus, whose cells secrete corticotropin-releasing factor. This factor, released into the hypothalamic-pituitary portal system, acts on the cells of the anterior pituitary gland and causes, in turn, the release of adrenocorticotropic hormone into the bloodstream. Through the blood, the adrenocorticotropic hormone enters the adrenal cortex and "forces" it to release glucocorticoid hormones: cortisol and corticosterone. the action of glucocorticoid hormones is manifested in an increase in glucose synthesis (glucogenesis), an increase in the amount of urine, synthesis of ketone bodies; glucocorticoid hormones increase the release of free fatty acids into the circulatory system, increase the risk of myocardial infarction, and cause thymicolymphatic atrophy.

In addition, adrenocorticotropic hormone promotes the release of mineralocorticoids - aldosterone and deoxycorticosterone into the blood. These hormones regulate electrolyte levels and blood pressure. influence on immunological mechanisms is expected.

· In cases where the anterior pituitary gland is stimulated by the somatotropin-releasing factor, the somatotropic endocrine axis is triggered. The anterior pituitary gland responds to the effect of somatotropin-releasing factor by releasing growth hormone - somatotropic hormone into the circulatory system. Growth hormone is thought to increase insulin resistance and accelerate the mobilization of stored fat in the body. the result is an increase in the concentration of free fatty acids and glucose in the blood.

· Activation of the thyroid endocrine axis is associated with the septum-hippocampus complex and the median tubercle. Thyrotropin-releasing factor from the median tubercle, heading through the portal system to the anterior pituitary gland, causes the latter to release thyroid-stimulating hormone into the bloodstream, which activates the thyroid gland. in humans, psychosocial stimulation leads to an increase in thyroid activity, which increases the overall metabolic rate, heart rate, cardiac contractility, peripheral vascular resistance (which leads to an increase in blood pressure), as well as the sensitivity of some tissues to catecholamines.

The endocrine axes are the last links in the stressor response. They are activated under strong intense stimuli or under the action of prolonged chronic stress. all marked axes of the stress response are mutually overlapping and have the ability to be activated during chronic stress. the action of each axis is discrete. but if the stressor continues, the "overlapping" of the axes creates the effect of continuity.

In the event of unexpected stress, all axes are not always connected simultaneously or alternately. This is possibly due to some individual characteristics of a genetic or acquired character.

Hormones that are produced under stress, which are necessary in physiological quantities for the normal functioning of the body, in large quantities cause many undesirable reactions leading to disease and even death. Their negative effect is aggravated by the fact that modern man, in contrast to the primitive, rarely uses muscle energy under stress. Therefore, biologically active substances circulate in the blood for a long time in high concentrations, not allowing the nervous system or internal organs to calm down.

New direction in medicine : psychosomatic medicine. (considers all kinds of stress as the main or concomitant pathogenetic factor in very many somatic (bodily) diseases.

Some Western experts estimate that 70% of illnesses are associated with emotional stress. In Europe, more than a million people die every year due to stress-related disorders of the cardiovascular system. The main causes of these disorders are emotional stress, interpersonal conflicts in the family and tense industrial relations, etc.

The meaning of stress:

From the point of view of biological expediency (using a "fight or flight strategy") stress increases efficiency functioning of organ systems - for example, when a person runs away from an aggressive dog or participates in a sports competition.

A decrease in working capacity occurs only when natural programs of behavior come into conflict with social norms or conditions of intellectual activity (which manifests itself, for example, in the stress of air traffic controllers or stock brokers).

It is necessary to distinguish concepts "Psychological stress" and "Emotional stress":

emotional stress is inherent not only in humans, but also in animals, while psychological stress occurs only in humans with their developed psyche;
emotional stress is accompanied by pronounced emotional reactions, and the cognitive component prevails in the development of psychological stress (situation analysis, assessment of available resources, forecasting further events, etc.);
the term "emotional stress" is more commonly used by physiologists, and the term "psychological stress" by psychologists.

At the same time, both of these types of stress have a common pattern of development, include similar neurohumoral mechanisms of adaptive reactions in their development, as a rule, go through three "classical" stages - anxiety, adaptation and exhaustion.

Everyone reacts differently to an external stressor. This shows his individuality. Consequently, personality traits are closely related to the form of response to a stressor and the likelihood of negative consequences.

Stress management, overcoming it:

« Don't be afraid of stress. Only the dead do not have it. Stress needs to be managed. Managed stress carries the aroma and flavor of life».
Hans Selye

Overcoming stress is facilitated by:

Physical activity(prolonged exercise, cardiovascular exercise that strengthens the heart and lungs can help reduce depression and anxiety)
Positive, optimistic attitude, good mood.
Relaxation(the ability to relax, calm down, a hobby).
The moral support(having friends, relatives, loved ones - those who are ready to help and support you in difficult times).
Spirituality(religiosity).
No bad habits(smoking, overeating) - that is, control over normal weight, quitting smoking.

Stress management - y a non-versatile stress management algorithm, aimed not at counteracting stress energy, but allowing this energy to be used in the interests of personal growth and self-improvement.

1. Timely recognition of stress.

The goal is to start looking for the cause of stress in time to change it;
2. Choosing the best behavior.

The goal is to master a stressful situation;
3. Using anti-stress self-defense techniques.

The goal is to transform stress from destructive to creative force;
4. Recovery of a spent resource, counteraction to chronic fatigue.

The goal is to prevent stress diseases.

You will need:

What is the characteristic of the disorder

A person is unable to control everything that happens around. A stressful environment surrounds us everywhere. To avoid negativity, you just need to lie in bed for days and be completely inactive. In psychology, there is a phrase: "All information is neutral, and a person chooses to perceive it as positive or negative."

The physiology of stress is such that it can occur in both a child and an elderly person. Moreover, children do not react so sharply to all provoking stimuli.

During physiological stress, the body receives a signal of physical discomfort. And no matter what the stress factor (cold or heat, blow or scream), the entire psychological and physical system is mobilized and strained.

Still do not understand what kind of stress it is? Here are a couple of illustrative examples:

If you suddenly stick your hand in very cold water;
you get permanent makeup;
in hot weather, go into the refrigerator.

It's about the physiology of stress ...

Its types

Physiological stress, depending on the nature of its occurrence, is divided into:

Chemical

It manifests itself as a result of a violation of chemical processes in the body (lack of air, excessive humidity in the room, gas pollution of the environment, etc.).

Biological

It is a consequence of disease.

Physical

Occurs in professional athletes due to heavy loads.

Mechanical

Associated with damage to the body (trauma, surgery, contusion of the limbs, etc.).

The main causes of occurrence

Sharp temperature drops;
Loud noise;
Strong smell;
Strong blow, fall or other mechanical damage;
Heat or cold;
High humidity;
Drinking fasting.

In short, everything that violates inner peace and balance can be attributed to the factors that provoke physiological stress.

Constant strict diets are also attributed to the causes of this type of stress. When an acute period of restriction in food begins, the body receives stress, "eats" its fat, and after a while it occurs

dit adaptation. As a result, the weight stops, and many unpleasant diseases of the gastrointestinal tract appear.

Symptoms

Muscle tension;
Acute and unforeseen reaction to an irritating factor;
Increased sweating;
Blood pressure surges;
Lack of hunger;
Headache;
Seizures;
Loss of memory for a second;
Sleep disturbance.

Meaning for a person

Physiological irritation that occurs in every person also has a positive effect. People have learned to live with them and cope with them. This means that the body adapts and over time it becomes possible to withstand not only physiological stress, but also its other types.

Effects

Doctors and scientific literature are inclined to believe that if physiological stress is rare, then it will not bring any negative consequences. If you, for example, have gone on a long exhausting diet, then you must understand that the body does not receive useful microelements, and this harms the immune system and health in general.

Long-term signs of physiological stress give rise to a destructive process: they disrupt the work of the cardiovascular system, the endocrine system, exacerbate chronic diseases, and the menstrual cycle in women also fails.

Physiological diseases can eventually develop into mental ones, because they are closely related and dependent on each other.

Stress treatment

There is no single treatment for this disorder. Most psychologists consider this treatment unnecessary. But nevertheless, if you often observe yourself too violent reactions to external factors, then it is still worth considering methods that have no side effects:

Eliminate the cause of physiological distress.
Take a deep breath in and out.

Such a light breathing exercise will remove nervous tension.

Instead of strict diets, it is better to switch to a properly balanced diet.

And the body will be comfortable, and you will be pleased with the decreasing weight.

Meditation is done to balance the psyche and accelerate stress relief.

During this exercise, you should take a comfortable position, close your eyes, and focus on positive thoughts.

You can dream, remember pleasant moments, or draw a picture of the future in your mind. This method will help you relax.

Relaxation perfectly relieves muscle and emotional tension.

It is especially useful when the person is nervous. To do this, lie on the floor or bed, relax your legs and arms, and close your eyes. Concentrate on your breathing. Breathe deeply and slowly. Think only of your body, feel it from heel to fingertip. Stretch each leg in turn for 3-4 seconds and relax. Then you can tense your whole body for a few seconds and relax.

At the end of the relaxation, take a deep breath, exhale, and slowly open your eyes. You don't need to get up abruptly, sit down smoothly, then get up and try to stay in such a relaxed state.

You can paint antistress coloring pages. We can do this without leaving your computer.

Choose how you want to paint.

Sessions with a psychotherapist will help you to properly respond to irritable situations.
Especially advanced stages of severe stress, when a person's psycho-emotional state is not restored and tension does not go away, the doctor prescribes the use of herbal-based antidepressants (Valerian, Motherwort, Novopassit, Sedatiphon, etc.).

Conclusion

Each person is an individual. And how he reacts to the effects of external stimuli and behaves with the adaptation syndrome is purely individual. Physiological stress isn't all that dangerous. The main thing is that everything should be in moderation. This statement is very useful here.

Physiology of stress

· The first is called the anxiety stage. This stage is associated with the mobilization of the body's defense mechanisms, an increase in the level of adrenaline in the blood.

· If the impact of the stressor continues, then in the end “energy of adaptation”, i. E. the adaptive mechanisms involved in maintaining the resistance stage will exhaust themselves. Then the organism enters the final stage - the stage of exhaustion, when the survival of the organism may be at risk.

The human body copes with stress in the following ways:

1. Stressors are analyzed in the higher parts of the cerebral cortex, after which certain signals are sent to the muscles responsible for movement, preparing the body to respond to the stressor.

4. The longest somatic reactions to stress are the result of the activation of “endocrine axes”, that is, systemic associations of organs, the result of which will be changes in the production of hormones. The human stress response involves: somatotropic, adreno-cortical and thyroid systems. They are associated with the activation of the hypothalamic-pituitary system of the cortex and the medulla of the adrenal and thyroid glands. It has been proven that these axes can be activated through numerous and varied psychological influences, including various psychosocial stimuli. The reaction along the endocrine axes is not only long in time, but usually occurs with some delay. The latter is due, firstly, to the fact that the only transport mechanism for these axes is the circulatory system, and secondly, to the fact that a stronger stimulus is required to activate them.

If the stressor is regarded as threatening, which may be the case with prolonged exposure to the stressor, an increase in the intensity of exposure, etc., the next ( second phase (level) of the stress process - the stage of stress. at this stage, the body prepares itself to overcome this threat. Through the sympathetic and parasympathetic pathways, the nerve impulse, after cortical and limbic "interpretation" of the stressor, descends to the hypothalamus, from where it reaches the corresponding terminal organ through the pathways (ergotropic and trophotropic reactions). the most important effect of activation of the autonomic nervous system is its manifestation immediately on the terminal organ. the body is mobilized to overcome the "threat" - the pressure rises, the heart rate increases, the breathing rhythm changes, the muscles tense, the internal organs switch to a "special mode of work." the barrier of the adapted mental response approaches the individual critical value; all backup capabilities are connected under full control of the individual.

However, the action of the autonomic nerve axis does not last long and its effectiveness decreases rapidly.

It is important to note that the action of the autonomic nervous system lasts only a few seconds,

Connecting the neuroendocrine axis stretches the reaction tenfold.

In the event of unexpected stress, all axes are not always connected simultaneously or alternately. This is possibly due to some individual characteristics of a genetic or acquired character.