How to get rid of stress, overcome anxiety and relieve nervous tension. Chronic stress: how to overcome it and why you shouldn’t turn a blind eye to the symptoms of the condition Constant stress what to do

Constant stress has become a common occurrence for many people. Life on the edge of possibilities, tension, increased anxiety smoothly flow into depression, which is difficult to get rid of. It is important to understand how this condition is expressed.

Long-term stress is difficult to control; a person gets used to constant tension, which accumulates, not allowing the body to return to normal. As a result, disruptions occur in the functioning of vital systems of the body.

The symptoms of constant stress are expressed on the physical level, the impact is on the emotional level, and there are cognitive manifestations. More detailed symptoms can be found in the table.

Consequences

Constant worries and stress have negative consequences. A person’s craving for bad habits increases, the desire to eat unhealthy food, smoke and drink alcohol. Against this background, immunity decreases and diseases worsen.

Many people mistakenly believe that stress is just a slight overexertion that will soon go away on its own. This is a misconception, it provokes further deterioration of well-being.

Depression

Constant stress and depression are two inseparable concepts; prolonged stress invariably leads to the development of depression. It is characterized by attacks of fatigue and decreased performance. All activities and hobbies that previously brought joy and satisfaction fade into the background.

A person is constantly sad, feels despair, and self-esteem decreases. He tries to avoid communication with friends and acquaintances and withdraws into himself. Suicidal thoughts, feelings of powerlessness and worthlessness appear. Not treating this condition is dangerous, since changes can lead to irreversible consequences.

Anxiety

In many cases, anxiety is a natural phenomenon, and sometimes it can be beneficial, helping you prepare for a difficult event or protect yourself. The anxiety that accompanies stress often becomes constant. It interferes with living a full life and disorients a person.

Constant stress and anxiety lead to the development of an anxiety disorder; a person constantly experiences tension and anxiety, phobias appear, accompanied by an inexplicable fear of the future. It is possible to develop obsessive-compulsive disorder; it is expressed in obsessive thoughts and actions that are beyond the control of the person.

Other diseases

A constant state of stress leads to the development or worsening of health problems, disruption of the functioning of all organs, suppression of the immune system, accelerating the aging process. The impact on physical health is expressed in the fact that a person begins to get sick more often, this is reflected in his appearance.

Autoimmune diseases develop, the skin is affected, and eczema is a frequent accompaniment of stress. Digestive disorders lead to obesity, which entails diseases of the cardiovascular system. It turns out to be a vicious circle, physical ailments provoke even greater psychological problems.

Techniques for relieving constant stress and methods for managing it

The problem of continuous stress cannot be ignored; the consequences can be dire. Therefore, the question of what to do if a person is experiencing constant stress must be resolved on time.

Massage

The best way to combat stress is. For quick relaxation, you can use pressure on special points. This acupressure helps relieve tension and restore inner balance.

1. Hold your thumbs on the bones under your eyes for 10 seconds to relieve fatigue.
2. Pressing on the point under the nose will help relieve fear; you need to sit down and press on it with your index finger. Relief will come in 20 seconds.
3. Massaging the little finger of your left hand from tip to base with two fingers will help you cope with anxiety.
4. Unpleasant sensations can be eliminated if the thumb of the right hand is placed on the top of the head.
5. It will become easier if you make light tapping movements on the cheekbones, moving from the bridge of the nose to the temporal region.
6. It is useful to massage the upper points of the ears. These are the famous anti-stress points of Shen Meng or “Heavenly Gate”.

Aromatic baths

The simplest way to get rid of tension is to soak in aromatic foam. During the day, the nervous system and the body as a whole are under constant stress, so it is important to restore peace of mind in the evening. A bath can cope with this like nothing better, especially since it is one of the most accessible and inexpensive means.

Essential oils are used for an aromatic bath. The following oils cope best with stress:

• Lavender and Orange;
• Orange, Sage and Ylang-Ylang;
• Jasmine calms and promotes sleep;
• Neroli oil is used for neurosis and depression;
• Rose oil normalizes the functioning of the nervous system.

Along with aromatic baths, you can use aroma lamps with essential oils. In this case, it is necessary to observe dosages - no more than 6 drops of oil per area of ​​20 square meters.

Proper nutrition

Modern people are often addicted to fast food, fast food, diets and fasting; this in itself is stressful for the body, which does not receive enough nutrients. Certain foods and drinks simply make a person stressed because they stimulate the production of stress hormones - cortisol and adrenaline. These include:

• fatty, heavily fried foods;
• too salty, smoked food;
• products “rich” in various chemical ingredients;
• energetic drinks;
• strong coffee and tea;
• cola

Anti-stress nutrition is to deceive the feeling of hunger, which worsens in the morning. What matters is what a person eats. In the fight against constant stress, you shouldn’t go to extremes and switch to vegetarianism. During this period, the body needs protein more than ever, so meat and fish dishes should be present in the diet within reasonable limits.

Preference should be given to the following products:

• dairy derivatives;
• seafood;
• liver;
• vegetables, mostly fresh;
• citrus;
• oils;
• wheat bran, they can be added when preparing dishes.

No need to starve. Many people refuse food during the day and then gorge themselves in the evening. It makes more sense to take lunches with you to eat at work. This is a useful step in dealing with stress. Japanese cuisine rich in minerals and nutrients can be used as an anti-stress menu.

It is better to avoid snacks in the form of coffee and buns, replacing them with healthier yogurt, vegetable salads, freshly squeezed juices or fruits. On weekends, you can spend fasting vegetable and fruit days, but it is better to devote at least one day to outdoor recreation. This will help you regain your strength for next week.

It is impossible to get out of a constant state of stress without revising your lifestyle, which led to the problem. It is easier to confront troubles if you take control of the situation. It’s worth setting aside at least half an hour a day for yourself.

Regardless of the causes of stress, psychologists identify certain principles that allow you to overcome a crisis:

1. The principle of satisfaction suggests that in any situation, even the most unpleasant, it is possible to achieve emotional satisfaction, even if short-lived. But in principle it is possible.
2. The principle of reality means that a person must have a healthy attitude towards the world around him, realistically assessing his capabilities. In most cases, to get what you want, it is worth using workarounds and using indirect means.
3. Principle of value. To achieve the goal, you can use alternative possibilities; in the process of overcoming stress, it is necessary to consider all ways to resolve the issue, perhaps some of them will be less psychologically difficult.
4. Creativity. Any crisis situation can be perceived in different ways. People who see overcoming obstacles as an opportunity for personal growth are more able to cope with the effects of stressors.

By implementing these principles in life, a person receives a global method of getting rid of constant stress. This is hard work on yourself, but its results will help you more than once in your future life. The ability to be flexible, change habits and rethink life positions will significantly reduce the degree of stress in life.

Medicines and drugs

In some cases, when a person has been under stress for a long time, medication cannot be avoided. For treatment, the doctor may recommend remedies from various groups; the choice depends on the severity of the situation.

Medications with a mild sedative effect, tonics that have a sedative effect as a concomitant effect, can be used. In exceptional cases, the doctor may prescribe strong tranquilizers, antidepressants or antipsychotics, but these can only be used under the supervision of a specialist.

Herbal preparations, herbal extracts, mixtures, and extracts of medicinal plants can be used. Popular products are Persen and Novo-Passit, which are available in pharmacies without a prescription. But it is worth remembering that even these harmless drugs cause side effects.

To maintain the body's performance during periods of high mental activity, vitamin and mineral complexes are prescribed.

An integrated approach will help to get rid of the harmful effects of constant stress; a series of measures should be carried out in a timely manner. This will preserve the physical and psycho-emotional health of a person.

Any strong impact on a person leads to the activation of the protective abilities of his body, or stress. Moreover, the strength of the stimulus is such that existing barriers cannot provide the necessary level of protection, which leads to the launch of other mechanisms.

Severe stress plays an important role in a person’s life, as it neutralizes the consequences caused by the stimulus. The stress reaction is characteristic of all living beings, but due to the social factor it has reached its greatest perfection in humans.

Symptoms of severe stress

All types of such reactions of the body are characterized by some common signs of burnout, which affect not only the physical, but also the psychological sphere of a person. The number of symptoms of severe stress is directly proportional to its severity.

Cognitive signs include problems with memory and concentration, constant worry and anxious thoughts, and fixation only on bad events.

In the emotional sphere, stress manifests itself as moodiness, short temper, irritability, feelings of overwhelm, isolation and loneliness, inability to relax, general sadness and even depression.

Behavioral symptoms of severe stress include overeating or undereating, drowsiness or insomnia, neglect of responsibilities, isolation from other people, nervous habits (snapping fingers, biting nails), and using drugs, cigarettes, and alcohol to relax.

Physical signs include headaches, nausea and dizziness, rapid heartbeat, diarrhea or constipation, loss of sexual desire, and frequent colds.

It is worth noting that symptoms and signs of severe stress can be caused by several other medical and psychological problems. If the listed symptoms are detected, you must contact a psychologist who will give a competent assessment of the situation and determine whether these signs are related to this phenomenon.

Consequences of severe stress

Under moderate stress, a person's body and mind work most efficiently, which prepares the body for optimal functioning. In this case, the set goals are achieved without depleting vitality.

Unlike moderate stress, severe stress remains a positive factor only for a very short time, after which it leads to disruptions in a person’s normal functioning.

The consequences of severe stress are serious health problems and disruptions in the functioning of almost all body systems: blood pressure rises, the risk of stroke and heart attack increases, the immune system is suppressed, and the aging process accelerates. Another consequence of such overexertion may be infertility. After severe stress, anxiety disorders, depression and neuroses also occur.

Many problems arise or get worse after a stressful situation, for example:

• Heart diseases;
• Obesity;
• Digestive problems;
• Autoimmune diseases;
• Sleep problems;
• Skin diseases (eczema).

You can avoid the negative impact of stress factors by increasing the level of stress resistance, using existing methods, or using medications.

Ways to increase stress resistance

Help increase stress resistance:

• Social connections. With the support of family members and friends, it is much easier to avoid severe stress, and if it does happen, it is easier to cope with it in the company of close people;
• Feeling of control. A self-confident person is able to influence events and overcome difficulties; he is calmer and more easily accepting of any stressful situation;
• Optimism. With such a worldview, the consequences of severe stress are practically neutralized, a person perceives changes as a natural part of his life, believes in goals and higher powers;
• Ability to cope with emotions. If a person does not know how to calm himself down, he is very vulnerable. The ability to bring emotions into a state of balance helps to resist adversity;
• Knowledge and preparation. Understanding what awaits a person after severe stress helps to accept the stressful situation. For example, recovery from surgery will be less traumatic if you learn about its consequences in advance, rather than waiting for a miraculous healing.

Methods for quickly relieving tension and stress

Some techniques help you get rid of severe stress in a short time. These include the following methods:

• Physical exercises - jogging, cycling, swimming, dancing, playing tennis distract from the problem;
• Deep breathing - concentrating on your own breathing helps you forget about the stressor for a while and look at the situation from the outside;
• Relaxation – promotes sound sleep and effectively relieves stress;
• A break from everyday life - going on vacation, going to the theater or cinema, reading books, artificially creating images in your head, for example, a forest, river, beach, allow you to escape;
• Meditation – gives a feeling of peace and well-being;
• Massage is one of the most effective ways to relax and reduce the effects of severe stress;
• Slowing down the pace of life helps you look at the current situation in a calmer environment;
• Revision of life positions - attempts to achieve unrealistic goals lead to nervous breakdowns and stress, and inevitable failures only aggravate the condition.

Sedatives for severe stress

The safest sedatives for severe stress are herbal preparations (motherwort, valerian, mint). They are suitable for people who are able to control their own emotions and, by and large, can calm down on their own. But if the stress is prolonged, such drugs are not suitable. Herbal tablets are optimal for children, as they have no side effects, are not addictive and do not linger in the body.

No less popular are bromine preparations, which are relatively safe, although they can accumulate in the body, causing bromism, manifested by apathy, lethargy, adynamia, and in men also a decrease in libido.

However, the main sedatives for severe stress are tranquilizers, or anxiolytics. Tranquilizers remove feelings of fear and anxiety, reduce muscle tone, reduce the speed of thinking and completely calm you down. Such drugs have dangerous side effects, the main of which are rapid addiction, as well as a decrease in mental and motor activity. Anxiolytics are prescribed only by a specialist.

Another type of pill used after severe stress is antidepressants. Although they are not considered sedatives, they allow you to relieve tension and get your emotional state in shape. Antidepressants have a strong effect on the central nervous system, helping to forget about troubles, but they cannot be taken without a doctor’s prescription, since these pills are also addictive.

All methods are important in the fight against stress, but you should not self-medicate. An experienced specialist will advise the optimal method of treatment in each specific situation.

Video from YouTube on the topic of the article:

How to protect yourself and your psyche from the constantly irritating factors of the surrounding city!? Sometimes you just want to shout at a saleswoman who is sweetly chatting on the phone during working hours, and whose line is already ending on the street; at a citizen leaning on you on a bus during rush hour (he also brazenly tramples on your feet!); or upon returning from your hectic job - to your beloved child, who managed to scatter his favorite, very expensive powder all over his rug... the site learned how to overcome your indignation and benefit from the current situation for yourself.

To know how to properly deal with the “enemy” (stress), you need to know it in person. According to a survey by VTsIOM, The main cause of stress among Russians is :

rising prices and high cost of goods - 35%

24% What they fear most is unemployment. The same number of respondents are concerned about crime.

18% I'm very concerned about the housing problem

a 1 6% worried about their health.

According to the same survey, women experience stress twice as often as men. Here's how our compatriots relieve stress: The most common way to relieve stress for men (34%) is drinking, for women (24%) - knitting.

Equal number of men and women (by 13%) get rid of stress by playing with children. Women also read books, take a bath, talk on the phone, cook and eat, do flowers or take pills. For men, the second place after drinking is TV. And here A very small percentage of Russians relieve stress through sex: 13% of men and 6% of women.

In general, stress is the body’s reaction to irritation. During times of stress, excess energy appears. When any danger arises, the body's muscles tense and the heartbeat and pulse increase. The body needs to throw out the accumulated “charge”. To prevent energy from becoming destructive, you need to take control of yourself in time. hands and direct its potential in a positive direction.

You can find tips on how to relax, unwind and not harm yourself in this article.

1. So, let's start with the simplest thing. Treat yourself to a cup of tea. There are so many varieties of tea that everyone can choose a drink to suit their taste. Tea can both invigorate and calm your nerves. Green tea relieves tension, mate tea tones, and ginger tea is called the “elixir of love.”

2. Eat bananas. Substances contained in bananas promote the production of serotonin, the hormone of joy, they improve mood and cause a feeling of well-being and calm.

Some ladies begin to eat away bad mood and stress. Never do this! Can you imagine what will happen to your figure in a month!?

3. Try better workout. Go to the gym or sign up for a section of some team sport - volleyball, for example. After some time, you will not only become more balanced, but you will also see positive transformations in your figure. Well, what if it’s sporty? Lifestyle you can’t handle it, in moments of increased stress, do at least some household chores: washing, cleaning, go to the dacha and improve your favorite area.

4. For some, the saying of one wise man may be very useful: “You cannot think well, or love well, or sleep well if you have not eaten well.” After work, sit with your significant other in a restaurant or have a Romantic dinner at home. A pleasant conversation at a beautifully set table, delicious food and a glass of wine will help lift your spirits and forget about minor troubles.

5. If a queue at a supermarket or at a bank, or a kilometer-long traffic jam gets on your nerves, try to distract yourself. After all, irritation will still not speed up the cashier’s work, and you will have time, for example, to figure out what to cook for dinner. If you feel tense due to nervous tension, try knead the soft rubber ball with your fingers – this will relax the muscles.

10 correct ways to get rid of stress

6. Calmness and confidence are guaranteed to those who kiss often. A sweet, passionate kiss evokes a feeling of joy and satisfaction. Another, no less pleasant, way to relieve stress is sex. In addition to the self-evident “hormone of joy”, sex It will also provide you with physical relaxation. After intense love, you will have no strength left for irritation and resentment. And your loved one simply cannot refuse you such a pleasant “treatment”!

Exercises to relieve stress

7. Do something nice for yourself, for example, buy yourself a bouquet of your favorite flowers, and your mood will definitely improve. A sure-fire way to relieve stress - aromatherapy. Create an aromatic paradise around yourself: a few drops of lavender, chamomile or valerian have a calming effect. Anise, orange and basil stabilize mood, eliminate depression, sadness and anxiety.

The light aroma of verbena will relieve headaches and nausea. The aromas of floral, warm wood and bright citrus oils can also be enjoyed in the bath. Add a few drops of aromatic oil to the water and enjoy the miraculous powers of nature!

8. Stress can result from mental and physical fatigue. Try a little rest and relax: close your eyes and imagine yourself in the forest or on the seashore. Think about something especially pleasant.

9. Headache due to stress? Do head massage: Massage your scalp as you would when washing your hair. Pass strand by strand between your fingers and pull slowly hair up. You can do this either independently or with the help of a partner.

10. Yoga can also relax, unwind and harmonize body and mind. The assertion that people who are keen on yoga are always calm and balanced is not unfounded. When practicing yoga, resistance to stress increases, endurance increases and concentration improves. Here

4 exercises to do when nervous irritation and depression:

1. Lie on your back and lift legs up, throw them behind your head. Legs should be straight, keep your heels together, and point your toes toward the floor. Pull both hands to the toes. Hold this position for 5 minutes. Then slowly lower yourself to the floor, place your feet on the floor, and hands along the body.

2. Sit on your heels and grab them with your hands. Raise your pelvis up and forward, throw back your head, pull your pelvis forward. Fix the pose and stay in this position for 3 minutes. You need to breathe slowly and deeply. Then gently lower yourself onto your heels.

3. Lie on your stomach and grab your ankles with your hands. Arch up until your spine becomes like a bow. Raise your head and hips as high as possible. Hold the pose with deep, slow breathing.

4. From a supine position, lift your legs 90°, then lift your torso and support your lower back with your hands. Rely on your elbows while doing this. Keep your torso perpendicular to the floor. Place your chin on your chest and breathe slowly and deeply.

Stress occurs when a person experiences excessive levels of emotional or mental stress. Stress is a dangerous psychological condition that can harm both the mind and body. It can kill you, and that's not an exaggeration. This fact and the almost universal presence of stress in everyday life does not bode well for individual and public health.

Some statistics

Let's look at some alarming statistics related to the impact of stress on human health:

• 77% of people regularly experience physical symptoms caused by stress;
• 73% of people regularly experience psychological symptoms caused by stress;
• 33% of people feel they live with extreme stress;
• 48% of people wake up at night due to stress;
• 48% of people believe that stress has a negative impact on their personal and professional lives.

The human body consists of 78 organs, which are divided into 13 “major” systems. Of all the organs, five are considered vital: the brain, heart, kidneys, liver and lungs. Why are we mentioning this? Because stress negatively affects all organs, in particular the vital ones.

In this article we will look at the effects of stress on eight major organs and systems. We will also introduce you to some effective ways to relieve stress.

1. Cardiovascular system

It consists of the heart and blood vessels and is one of the main targets of chronic stress. Cardiovascular disease causes 610,000 deaths each year in the United States alone. It is the leading cause of death among men and women, according to the Centers for Disease Control and Prevention (CDC).

Many studies continue to link cardiovascular disease and stress. The presence of stress, especially when combined with other risky behaviors (eg, smoking, alcohol abuse), is believed to dramatically increase the risk of developing these diseases.

2. Nervous system

The brain and spinal cord are the central divisions of the nervous system. The autonomic nervous system (ANS) plays a direct role in the physical response to stress. It is divided into sympathetic and parasympathetic.

Stress begins and ends in this system, within the brain. It initiates the "fight or flight" response and releases stress hormones that spread throughout the body, causing rapid heart rate, rapid breathing, dilation of blood vessels, in addition to other side effects. This means that chronic stress is bad for the brain.

3. Respiratory system

The bronchi, larynx, lungs, nasopharynx, trachea are parts of the respiratory system. The brain's fight-or-flight response to stress causes a person to have difficulty breathing, sometimes to the point of hyperventilation.

Panic attacks are a sudden feeling of acute anxiety. This is a general health condition in patients with chronic stress.

4. Musculoskeletal system

Our bones, joints and muscles make up the musculoskeletal system. Stress causes our body to tense up. Chronic stress causes all the muscles in the body to be in a more or less constant state of alert. Chronic diseases and musculoskeletal disorders may manifest themselves in this condition.

5. Reproductive system

Our reproductive system includes the gonads, accessory organs, genitals, mammary glands and reproductive ducts.

In both men and women, the reproductive system is influenced by the nervous system. In men, the unequal system produces testosterone and activates the sympathetic nervous system to cause arousal. In women, stress negatively impacts a range of functions: menstruation, premenstrual syndrome (PMS), menopause and sexual desire.

During times of stress, the brain produces cortisol, which over a period of time can interfere with the normal function of anatomical reproductive components.

6. Endocrine system

The adrenal glands, hypothalamus, pancreas, parathyroid gland, pineal gland, pituitary gland, ovaries, testes and thymus make up the endocrine system.

The brain initiates the release of stress hormones - cortisol and adrenaline - through the hypothalamus. The adrenal glands, located next to the kidneys, produce cortisol and adrenaline. This increases the body's awareness of stress.

The liver produces glucose during the above process, which generally provides assistance to the body. However, this excess blood sugar can lead to type 2 diabetes as well as obesity. Stress management is important to maintain normal blood sugar levels and possibly reduce the risk of developing diabetes in certain situations.

7. Integumentary system

This system includes hair, nails and skin. The integumentary system plays an important role in maintaining balance in the body, including protection, temperature regulation, sensory reception, biochemical synthesis and nutrient absorption.

If the integumentary system is functioning properly, then other internal systems are safe. However, stress destroys its systematic functioning, which can lead to reduced blood flow to the skin, its inelasticity, destabilization of glandular functions, and impaired tissue repair.

8. Digestive system

The digestive system includes the main organs - the esophagus, stomach, small and large intestines, as well as auxiliary organs - the rectum, appendix, gallbladder and pancreas.

Consuming large amounts of food, alcohol and nicotine can lead to acid reflux or heartburn, a common problem for people with chronic stress. Stress also increases stomach sensitivity, which can worsen the symptoms mentioned above.

Chronic stress can lead to severe abdominal pain, ulcers, and other conditions such as irritable bowel syndrome.

Ways to deal with stress

Educating people on how to properly manage stress is essential for the prevention and treatment of any real or potential diseases. Below are some effective methods to reduce your stress levels.

1. Lifestyle changes: Reducing stress and making positive changes in your life go hand in hand. Improving your overall health and ability to cope with stress is often achieved through regular exercise, a well-balanced diet and avoiding excessive consumption of alcohol, caffeine and tobacco.

2. Relaxation methods: acupuncture, deep breathing, meditation, muscle relaxation, massage.

3. Herbal remedies: These include aromatherapy, valerian, an herb with sedative properties, and kava, a root that has been shown to be effective in reducing anxiety and stress.

Note: Herbal treatments are not tolerated equally by everyone, depending on medical history, so dietary supplements, herbs and other homeopathic medications taken may cause serious side effects. Before starting such treatment, it is advisable to consult a doctor or schedule a medical examination.