Psychological stress. Stress Stress on the mental level

Introduction

Concept and types of stress

The main causes of stress

Conclusion

Bibliography

Introduction

The term stress became one of the symbols of medicine of the twentieth century, and then went beyond the boundaries of this science into related areas of biology, psychology, sociology, and simply ordinary consciousness, becoming fashionable, commonplace and ambiguous.

G. Selye. found out that without understanding the neurophysiological characteristics of the functioning of the human brain, as well as emotional and cognitive processes, moral attitudes and personal values, it is impossible to predict and manage human stress reactions. Thus, the increasing role of theoretical and practical psychology in creating a unified interdisciplinary concept of stress becomes obvious.

1. Concept and types of stress

In recent decades, stress has been a relevant subject of research in various branches of science: biology, medicine, psychology and sociology. Hans Selye proposed his concept of stress. We can say that it was revolutionary for science in the mid-twentieth century. At that time, the prevailing opinion among biologists and doctors was that the reaction of a living organism to environmental factors is of a purely specific nature and the task of scientists is to detect and record the differences in reactions to various influences of the external world. G. Selye began to look for general patterns of biological reactions, as a result of which he discovered a single, nonspecific component of biochemical changes in the human and animal bodies in response to a variety of influences.

Selye identified three stages in the development of stress:

Anxiety (shock and anti-shock phases). In this phase, the body functions with great tension. However, at this stage, it still copes with the load with the help of superficial, or functional, mobilization of reserves without deep structural changes. Physiologically, primary mobilization is manifested, as a rule, in the following: the blood thickens, the content of chlorine ions in it decreases, there is an increased release of nitrogen, phosphates, potassium, an enlargement of the liver or spleen is noted, but we will discuss the physiological mechanisms of stress in more detail below.

Resistance (the appearance of increased resistance of the body to the effects of stressors). This is the second phase. The so-called phase of maximum effective adaptation. At this stage, there is a balance in the expenditure of the body’s adaptive reserves. All parameters brought out of balance in the first phase are fixed at a new level. At the same time, the body’s response to the influencing textures of the environment is not much different from the norm.

Exhaustion (dystrophic processes develop, up to the death of the body). If stress continues for a long time or the stressors are extremely intense, then a phase of exhaustion inevitably occurs. Since functional reserves are exhausted in the first and second phases, structural changes occur in the body, but when they are not enough for normal functioning, further adaptation to changed environmental conditions and activities is carried out at the expense of the body’s irreplaceable energy resources, which sooner or later ends in exhaustion.

It should be noted that not all exposure causes stress. Weak influences do not lead to stress; it occurs only when the influence of a stressor (an object, phenomenon, or any other environmental factor that is unusual for a person) exceeds the individual’s normal adaptive capabilities.

Thus, stress occurs when the body is forced to adapt to new conditions, that is, stress is inseparable from the adaptation process. People's problems are completely different, but medical research has shown that the body reacts stereotypically, with the same biochemical changes, the purpose of which is to cope with increased demands to the human machine"

According to V.V. Suvorova, stress is “a functional state of the body that arises as a result of an external negative impact on its mental functions, nervous processes or the activity of peripheral organs.”

Close in meaning is the definition of P. D. Gorizontov, who considered stress as “a general adaptive reaction of the body that develops in response to the threat of disruption of homeostasis.”

Therefore, the subject of stress psychology is various types of stress. The concept of “stress” is used both in everyday life and in the literature in various, sometimes slightly interrelated scientific areas.

According to Hans Selye himself, stress can be beneficial, in which case it “tones up” the body’s functioning and helps mobilize defenses (including the immune system). In order for stress to take on the character of eustress, certain conditions must be present. The problem of human adaptation to critical environmental factors has long attracted people. The interest of modern science in this problem has increased in recent decades due to the rise of so-called stress diseases. The problem of stress and stress resistance remains acute and relevant both for each person and for society as a whole (A.Yu. Aleksandrovsky, L.I. Antsyferova, V.A. Bodrov, T.B. Dmitrieva, A.B. Leonova, V. D. Mendelevich, V. Ya Semke, N. V Tarabrina, etc.).

There is difficulty in developing and studying the problem of stress and stress resistance. This is primarily due to the fact that there is no single definition of stress in the literature and there are many theories and models of stress that reflect the process of adaptation disorders.

Stress is inherently a type of emotional state. This condition is characterized by increased physiological and mental activity. Moreover, one of the main characteristics of stress is its extreme instability. Let's consider several options for defining the concept of "stress." This term, which has become so widespread these days, was first introduced into scientific use in relation to technical objects. In the 17th century The English scientist Robber Hooke used this term to characterize objects (for example, bridges) that experience load and resist it. In accordance with these ideas, stress is considered as a physiological syndrome, consisting of a set of nonspecific caused changes as a nonspecific reaction of the body to the demands placed on it. Stress is a neuropsychic overstrain that occurs as a result of an extremely strong impact (stressor), an adequate response to which even has not been formulated, but must be found in the current situation. The essence of the stress reaction lies in the “preparatory” excitation and activation of the body necessary for readiness for physical stress. Consequently, it can be assumed that stress always precedes a significant waste of the body’s energy resources, and then is accompanied by it, which in itself can lead to the depletion of functional reserves.

The causes of stress in humans are more diverse than the causes that cause adaptive reactions in animals. Thus, stressors for a person can be both physical and social stimuli, both actual and probable. Moreover, a person reacts not only to actual physical danger, but also to a threat or reminder of it. In recent years, indications have appeared of the possibility of developing stress not only under the influence of an excess of stressors, but also when there is a lack of them. The experiment obtained data on the formation of stress under conditions of artificially created isolation, sharp restriction of external signals (a condition called sensory deprivation), and stay in unusual, unfamiliar environments (hydronauts, astronauts). Consequently, emotional stress states can be caused by a deficiency of sensory experiences: they are especially painfully experienced by people of an active, active type.

2. Main causes of stress

Stress is a very common occurrence in our lives. In modern life, stress plays a significant role. They affect a person's entire life. Stress is a state of excessively strong and prolonged psychological tension that occurs in a person when his nervous system receives emotional overload. Stress can be caused by anything. Stressors are anything that can excite us, misfortune, a harsh word, an undeserved insult, a sudden obstacle to our actions or aspirations. stress anxiety resistance exhaustion

Stressful situations occur both at home and at work. From a management perspective, of greatest interest are the organizational factors that cause stress in the workplace. Knowledge of these factors and paying special attention to them will help prevent many stressful situations and increase the efficiency of managerial work, as well as achieve the goals of the organization with minimal psychological and physiological losses to personnel. According to psychologists, stress is the cause of many diseases, and therefore causes significant harm to human health, while health is one of the conditions for achieving success in any activity. Therefore, the work also examines personal factors that cause stress. In addition to the causes of stress, the stressful state of the body is analyzed - stress tension, its main signs and causes.

According to G. Selye, stress is a nonspecific (i.e., the same to different influences) response of the body to any demand presented to it, which helps it adapt to the difficulty that has arisen and cope with it. Anything that disrupts the normal course of life can cause stress. Stress is a common and common phenomenon. We all experience it from time to time - maybe like the feeling of emptiness in the pit of our stomach when we stand up to introduce ourselves in class, or like increased irritability or insomnia during an exam session. Minor stress is inevitable and harmless. Excessive stress is what creates problems for individuals and organizations. Stress is an integral part of human existence, you just need to learn to distinguish between an acceptable degree of stress and too much stress. Zero stress is impossible.

Forms of stress

Psychological stress can manifest itself in various forms. There are several ways to classify stress reactions; they are divided into behavioral, intellectual, emotional and physiological manifestations of stress (in this case, biochemical and hormonal processes are also conventionally classified as physiological manifestations).

Manifestations of stress can be divided into four groups:

in excessive muscle tension (especially often in the face and “collar” area);

hand trembling;

changes in breathing rhythm;

decrease in the speed of sensorimotor reaction;

violation of speech functions, etc.

Under the influence of stress, muscles become overly tense, which prevents a person from performing precise and economical movements, and the person spends an excess amount of energy on movements that were previously performed easily and naturally. Excess tension in a particular muscle group is called a “muscle tightness” and can cause back and neck pain, as well as headaches, including migraines. There are several directions and therapies aimed at “relieving” such clamps and relaxing excessively tense muscles: these are progressive muscle relaxation, biofeedback and body-oriented psychotherapy.

Also, under stress, the properties of the intellect, such as memory and attention, suffer. Violation of attention indicators is primarily due to the fact that a stress dominant is formed in the human cerebral cortex, around which all thoughts and experiences are formed.

The physiological manifestations of stress affect almost all human organ systems - digestive, cardiovascular and respiratory. However, researchers most often focus on the cardiovascular system, which has increased sensitivity and whose reactions to stress can be relatively easily recorded.

Under stress, the following objective changes are recorded:

an increase in heart rate or a change in its regularity;

increased blood pressure, disturbances in the gastrointestinal tract;

decrease in electrical resistance of the skin, etc.

V. L. Marishchuk and V. I. Evdokimov, describing states of emotional tension (short-term stress), note a sharp increase and disturbance in the rhythm of pulse and breathing, profuse sweating, sudden changes in pupil diameter, vasomotor reactions on the face, a sharp increase in peristalsis, etc. d.

All these objective changes are reflected in the subjective experiences of a person experiencing stress. A person in a state of psychological stress usually experiences various negative experiences:

pain in the heart and other organs;

difficulty breathing, muscle tension;

discomfort in the digestive organs, etc.

Disturbances in the normal activity of individual organs and their systems, on the one hand, and the reflection of these disturbances in consciousness, on the other hand, lead to complex physiological and biochemical disorders: decreased immunity, increased fatigue, frequent ailments, changes in body weight, etc.

Conclusion

Emotional manifestations of stress affect various aspects of the psyche. First of all, this concerns the characteristics of the general emotional background, which acquires a negative, gloomy, pessimistic connotation. With prolonged stress, a person becomes more anxious compared to his normal state, loses faith in success and, in the case of particularly prolonged stress, can become depressed.

Against the background of such an altered mood, a person experiencing stress experiences stronger emotional outbursts, most often of a negative nature. These can be emotional reactions of irritability, anger, aggression, even affective states.

Prolonged or repeated short-term stress can lead to a change in the entire character of a person, in which new traits appear or existing ones intensify: introversion, a tendency to self-blame, low self-esteem, suspicion, aggressiveness, etc. If certain prerequisites are present, all of the above changes go beyond psychological norm and acquire features of psychopathology, which most often manifest themselves in the form of various neuroses (asthenic, neurosis of anxious expectation, etc.).

Negative emotional states (fear, anxiety, pessimism, negativism, increased aggressiveness) are both consequences and prerequisites for the development of stress.

A study of the characteristics of educational stress showed that fear of the future (as a factor provoking the occurrence of stressful conditions) contributed to the development of such manifestations of stress as increased anxiety, self-doubt, depressive mood, obsessive negative thoughts and a feeling of helplessness. Therefore, the psychology of stress is a very important discipline to study.

Bibliography

1) Arakelov G.G. Stress and its mechanisms // Vesti. Moscow un-ta. Ser. 14, Psychology. 1995. No. 4. pp. 45-54.

)Bodrov V. A. Psychological stress: the development of teaching and the current state of the problem. M.: Publishing house "Institute of Psychology RAS", 1995, 136 p.

3) Zavyazkin, O. V. How to avoid stress / O. V. Zavyazkin. - M.: Stalker, 2000. - 320 p.

) L.A. Kitaev-smyk Psychology of stress publishing house "Nauka" Moscow 1983 370 p.

)Isaev D.N. Emotional stress, psychosomatic and somatic disorders of children - St. Petersburg: Rech, 2005-400s

6) General psychology. - St. Petersburg: Peter, 2001. Maklakov A.G. 583 p.

) .Selye, G. Stress without distress G. Selye. - M.: Progress, 1982. - 287 p.

) Psychology ed. A. A. Krylova. - M.: Prospekt, 1998. - 584 p.

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The famous foreign psychologist Hans Selye, the founder of the Western doctrine of stress and nervous disorders, identified the following stages of stress as a process:

• 1. immediate reaction to the impact (alarm stage);
• 2. the most effective adaptation (resistance stage);
• 3. violation of the adaptation process (exhaustion stage).

In a broad sense, these stages are characteristic of any adaptation process. One of the stress factors is emotional tension, which is physiologically expressed in changes in the human endocrine system. For example, in experimental studies in patient clinics, it was found that people who are constantly under nervous tension have a more difficult time suffering from viral infections. In such cases, the help of a qualified psychologist is necessary.

Main features of mental stress:

• · stress is a state of the body, its occurrence involves interaction between the body and the environment;
• · stress is a more intense state than the usual motivational one; it requires the perception of threat to occur;
• · Stress phenomena occur when the normal adaptive response is insufficient.

Since stress arose mainly from the perception of a threat, its occurrence in a certain situation can arise for subjective reasons related to the characteristics of a given individual. In general, since individuals are not alike, a lot depends on the personality factor. For example, in the “person-environment” system, the level of emotional tension increases as the differences between the conditions in which the subject’s mechanisms are formed and the newly created ones increase. Thus, certain conditions cause emotional stress not because of their absolute rigidity, but as a result of the inconsistency of the individual’s emotional mechanism with these conditions. With any imbalance in the “person-environment” balance, the insufficiency of the individual’s mental or physical resources to meet current needs or the mismatch of the system of needs itself is a source of anxiety. An alarm referred to as:

• - a feeling of vague threat;
• - a feeling of diffuse apprehension and anxious anticipation;
• - vague anxiety, is the most powerful mechanism of mental stress.

This follows from the already mentioned feeling of threat, which is the central element of anxiety and determines its biological significance as a signal of trouble and danger. Anxiety can play a protective and motivational role comparable to the role of pain. An increase in behavioral activity, a change in the nature of behavior, or the activation of intrapsychic adaptation mechanisms are associated with the occurrence of anxiety. But anxiety can not only stimulate activity, but also contribute to the destruction of insufficiently adaptive behavioral stereotypes and their replacement with more adequate forms of behavior. Unlike pain, anxiety is a signal of danger that has not yet been realized. Prediction of this situation is probabilistic in nature, and ultimately depends on the characteristics of the individual. In this case, the personal factor often plays a decisive role, and in this case the intensity of anxiety reflects the individual characteristics of the subject rather than the real significance of the threat.

Anxiety, which is inadequate in intensity and duration to the situation, interferes with the formation of adaptive behavior, leads to a violation of behavioral integration and general disorganization of the human psyche. Thus, anxiety underlies any changes in mental state and behavior caused by mental stress.

Professor Berezin identified an alarming series that represents an essential element of the process of mental adaptation:

• 1. a feeling of internal tension - does not have a pronounced shade of threat, serves only as a signal of its approach, creating painful mental discomfort;
• 2. hyperesthetic reactions - anxiety increases, previously neutral stimuli acquire a negative connotation, irritability increases;
• 3. anxiety itself is the central element of the series under consideration. Manifests itself as a feeling of vague threat. A characteristic feature: the inability to determine the nature of the threat and predict the time of its occurrence. Often there is inadequate logical processing, as a result of which, due to a lack of facts, an incorrect conclusion is issued;
• 4. fear - anxiety specific to a specific object. Although the objects with which anxiety is associated may not be its cause, the subject has the idea that anxiety can be eliminated by certain actions;
• 5. a feeling of the inevitability of an impending catastrophe - an increase in the intensity of anxiety disorders leads the subject to the idea of ​​​​the impossibility of preventing an upcoming event;
• 6. anxious-fearful arousal - disorganization caused by anxiety reaches its maximum, and the possibility of purposeful activity disappears. With a paroxysmal increase in anxiety, all of these phenomena can be observed during one paroxysm, but in other cases their change occurs gradually.

By the way, the already mentioned Selye put forward a very interesting hypothesis that aging is the result of all the stress to which the body has been subjected during its life. It corresponds to the "exhaustion phase" of the general adaptation syndrome, which in some ways is an accelerated version of normal aging. Any stress, especially caused by fruitless efforts, leaves behind irreversible chemical changes; their accumulation causes signs of aging in tissues. Particularly severe consequences are caused by damage to brain and nerve cells. But successful work, no matter what it is, leaves fewer consequences of aging, therefore, says Selye, you can live long and happily if you choose a job that suits you and cope with it successfully. Increased anxiety leads to an increase in the intensity of the action of two interrelated adaptation mechanisms, which are listed below:

• 1) allopsychic mechanism - acts when a modification of behavioral activity occurs. Method of action: changing the situation or leaving it.
• 2) intrapsychic mechanism - ensures the reduction of anxiety due to the reorientation of the personality.

There are several types of defenses that are used by the intrapsychic mechanism of mental adaptation:

• 1) an obstacle to awareness of factors causing anxiety;
• 2) fixation of anxiety on certain stimuli;
• 3) reduction in the level of motivation, i.e. devaluation of initial needs;
• 4) conceptualization.

Anxiety, despite the abundance of different semantic formulations, is a single phenomenon and serves as an obligatory mechanism of emotional stress. Occurring with any imbalance in the “man-environment” system, it activates adaptation mechanisms, and at the same time, with significant intensity, underlies the development of adaptation disorders. An increase in the level of anxiety causes the activation or strengthening of the mechanisms of intrapsychic adaptation. These mechanisms can contribute to effective mental adaptation, providing a reduction in anxiety, and in case of their inadequacy, they are reflected in the type of adaptation disorders, which correspond to the nature of the borderline psychopathological phenomena that are formed in this case. The organization of emotional stress involves difficulty in implementing motivation, blocking motivated behavior, i.e. frustration. The totality of frustration, anxiety, as well as their relationship with allopsychic and intrapsychic adaptations constitutes the main body of stress. The effectiveness of mental adaptation directly depends on the organization of micro-social interaction. In conflict situations in the family or work sphere, or difficulties in building informal communication, violations of mechanical adaptation were noted much more often than in effective social interaction. Also directly related to adaptation is the analysis of factors in a certain environment or environment. The assessment of the personal qualities of others as an attractive factor in the vast majority of cases was combined with effective mental adaptation, and the assessment of the same qualities as a repulsive factor was associated with its violations. But it is not only the analysis of environmental factors that determines the level of adaptation and emotional tension. It is also necessary to take into account individual qualities, the state of the immediate environment and the characteristics of the group in which microsocial interaction takes place. Effective mental adaptation is one of the prerequisites for successful professional activity. In professional management activities, stressful situations can be created by the dynamism of events, the need for quick decision-making, mismatch between individual characteristics, rhythm and nature of activity. Factors contributing to emotional stress in these situations may include insufficient information, inconsistency, excessive variety or monotony, assessment of work as exceeding the individual's capabilities in volume or degree of complexity, conflicting or uncertain demands, critical circumstances or risk in decision making.

Important factors that improve mental adaptation in professional groups are social cohesion, the ability to build interpersonal relationships, and the possibility of open communication.

Every emotion, positive or negative, can lead to this type of stress, as the body’s reaction to an irritant.

In turn, psychological stress can be informational and emotional.

Features of psychological stress...

Anything can provoke psychological stress - psychological trauma or an offensive word, a quarrel or a low temperature.

What is typical is that a person will react the same way, both to a real threat to him and to a fictitious one, at the same time, the peculiarity of behavioral reactions to stress is individual for each person, but the essence will be fundamentally the same. And this is psychological stress.

It can occur both within the walls of your home and outside it - at work or in a store, school or other place. In any of the cases and situations, it can provoke very serious and serious health problems.

... and differences from physical

Physical and psychological stress differ in themselves and not only in the reasons for their occurrence and development, but also in their consequences. So, the reasons that provoke physical stress can be physical, chemical or biological factors, but psychological factors are more likely social influence, as well as one’s own thoughts.

Regarding the nature of the potential danger, a physical threat is provoked by a real threat, but a psychological one - such a threat can be both real and virtual.

With physical stress - a negative effect, its consequences are aimed at the health of the whole organism, organs and systems, and with psychological stress - on social status, level of self-esteem and other social parameters.

In relation to emotional experience, physical stress will manifest itself in the form of primary emotions, such as fear and pain, fright or anger, but emotional stress will manifest itself in the form of anxiety and depressive depression, anxiety and melancholy, jealousy or envy.

Regarding the issue of time frames, physical stress will manifest itself only in the present time or in the near future, having a specific frame, but psychological stress will have a vague time frame.

Modern theories

When it comes to existing theories about psychological stress, it is enough to highlight the following most popular ones:

1. Theory of G. Selye. A scientist from Canada explained the nature of stress as a defense mechanism of the body to biological stimuli - based on his experiments, he proved that any difficult and unusual situation will force a person to adapt. Each stimulus will provoke different behavior in each person individually - he called this adaptation syndrome.
2. Pavlov's theory. According to his theory, under the influence of emotional experience, overstrain, a person will fall into one of the following states: apathy, a certain lethargy, in which any activity decreases or hyperactivity develops, expressed in excessive anxiety and extreme activity. Each of them is harmful to the body in its own way.
3. Lazarus theory. R. Lazarus in his theory put forward the idea that both physical and psychological stress factors lead to psychological stress. Among the physical factors, he named weather and pain, injury and illness, and inconvenience on the physical level. He includes minor everyday problems and stress, conflicts and scandals, monotonous life and divorce, inflated expectations and the discrepancy between them and the surrounding reality.

Features and stages of behavioral reaction

The process of psychological stress itself can be divided into the following stages:

1. Emotional anxiety. It is at this stage that the very first signs appear, a response to external stimuli. Its duration can vary - everything is individual and the time can vary from several minutes to several days. Even weeks.
2. Stage of resistance and adaptation. In this case, the person adapts as much as possible and strengthens the internal and external resistance of the body to external and internal stimuli. If the irritation lasts long enough, there is a gradual adaptation to it, as to a familiar habitat. It is at this stage that the patient can effectively analyze the situation and choose the most optimal scenario for himself and a way to overcome stress.
3. Exhaustion stage. If the patient exhausts his strength, with prolonged exposure to stress factors, the patient will feel fatigue and fatigue, chronic devastation. These unpleasant sensations are accompanied by a feeling of anxiety and hopelessness - at this stage, the ability to adapt and accommodate is completely lost, the person simply loses the ability to take certain actions.

Stress Clinic

Stress can manifest itself in different ways - the symptoms here are extremely individual. Moreover, the symptoms will vary depending on the stage at which psychological stress develops. However, practicing psychologists identify the following psychological symptoms of stress:

• anxiety that develops for no reason, as well as a feeling of internal anxiety and tension;
• attacks of temper and irritability, aggression and inadequate response to any irritant;
• inability to control and manage one’s own actions, emotions and words;
• attention and concentration decrease significantly, work capacity decreases, memory deteriorates;
• the patient is sad, experiencing a depressed and depressed state;
• does not receive a positive charge even from positive news and events, he is haunted by constant dissatisfaction with himself and his environment;
• the subject is characterized by capriciousness, the world around him becomes illusory, there is a detachment from his inner Self;
• taste preferences change, as well as diet - the patient refuses to eat or, on the contrary, eats constantly;
• the sleep pattern is disrupted, as well as the person’s behavior itself, his contact with society decreases;

The root of the problem - you need to know it and be able to look for it

When it comes to the reasons that provoke the development of emotional stress, practicing psychologists primarily name the contradiction that exists between internal ideas and the real world.

Among other things, a stressful state can be provoked by other factors and events that exist outside and in the human consciousness. The main thing is that this event is significant for a person and it is no longer so important whether it is positive or negative.

Psychologists identify the following events that are significant for a person:

• death of a loved one or relative, divorce or separation from your significant other;
• imprisonment and serious health damage;
• dismissal from work or a change in a person’s social status;
• the presence of debt obligations, and for large amounts, and a deterioration in the financial situation of the person;
• illness of relatives and friends, problems arising with law enforcement agencies and pregnancy;
• problems in the sexual sphere or a change of place of residence or work;
• changes in one’s own habits, diet and working conditions, deterioration of family relationships.

There can be a lot of reasons and factors - as many people as there are, so many varieties of them, and they have the bad property of accumulating, suppressing more and more.

Formation mechanism

In the field of psychology, there are 2 groups of mechanisms that trigger stress: physiological and psychological. So, when considering the physiological group of triggering the stress mechanism, in this case the following will be involved:

• subcortical system - it activates the human cerebral cortex;
• sympathetic nervous system - it prepares the body for the unexpected influence of stressful, provoking factors, stimulates a decrease in glucose production and cardiac activity;
• subcortical motor centers are involved, controlling instinct, movements and facial expressions, pantomime;
• the internal secretion organs begin to work and the mechanism of reverse afferentation itself starts.

If we are talking about subconscious attitudes, these will protect the psyche of each person from the influence of unfavorable factors, and practicing psychologists include these:

1. Suppression is the mechanism that underlies most other methods and represents the gradual displacement of emotions, memories and memories into the subconscious and the patient gradually begins to forget about the most unpleasant situation for him.
2. Projecting - in this case, a person who is dissatisfied with his own actions and thoughts will project them onto his environment, attributing a similar action to this or that person. A process of self-justification begins.
3. Regression - in this situation, the patient simply leaves his own reality when he crosses the threshold of helplessness, becoming completely indifferent, does not make a decision and does not take the first step.
4. Rationalization is one of the ways to justify oneself and consists of searching for the only culprit who provoked the entire negative, unfavorable situation.
5. Sublimation is the most favorable of all reactions that can develop to stress; it is effective both at the subconscious level and in reality. In this scenario, a person transforms unacceptable behavior, for example, fear or aggression, within the framework of what is acceptable, expressing it in boxing, sports games or other action.

Recovery methods

If you find yourself in an unpleasant situation, when psychological stress affects and constrains you, you should know what to do, how to defuse the situation and restore your own strength. In this case, the following methods and techniques can come to the rescue:

1. Psychotherapy, although not a popular service, is quite effective. In this case, we are not just talking about conversations with a psychiatrist, but about the fact that an experienced specialist is able to consider and identify the root cause and characteristics of psychological stress in his patient, assess the situation and direct the person in the right direction, controlling everything and everyone.
2. Meditation is an important and useful skill to distance yourself from negative situations and irritating factors, especially for residents of large cities. Try to get out into nature more often or just be in a calm environment that is familiar to inner balance and peace.
3. Yoga, which would combine physical education and meditation - by performing this or that asana, the patient will be focused on it, its implementation, his own body and sensations, moving away from negative thoughts. At the same time, stretching and tensing the muscles will help overcome a stressful situation at the physical level.
4. Breathing exercises are indicated for all emotional people who, due to their own nature, react emotionally to any irritant or stressful situation, only aggravating the situation for the worse. Just calmly and deeply inhale and exhale 5-10 times - it will take a few minutes a day, and the formed habit, which over time operates at the subconscious level, will protect you from many stressful situations.

Other methods of recovery include relaxation, as well as distraction, a change of environment and physical activity, which, in combination with favorite music and communication, will help remove the patient from an unfavorable psychological situation.

We invite you to listen to music to relieve stress and nervousness right now:

Don't let yourself get stressed

There is nothing complicated in the issue of preventing the occurrence of stressful situations, and anyone can learn the basics of preventing and protecting themselves from negative situations and, accordingly, emotional and psychological stress. Practicing psychologists note many techniques that can help the patient and his body on a physical and psychological level.

First of all, walk more often in the park, near a lake or river, just in the fresh air. This is an excellent, and most importantly effective, stress prevention.

No less effective is keeping a diary or drawing up your own list of to-dos and thoughts - this method helps you learn to structure your own thoughts, finding the optimal solution in a given situation.

If you are overtired, your psyche is emotionally exhausted, a trip, a hike, or simple communication with a pleasant person or animal in a calm and conducive environment will help you recover.

Special relaxation techniques will also help enhance the positive effect - breathing exercises or taking a relaxing bath, your favorite hobby. And, of course, physical activity.

What is psychological stress

Psychological stress is a certain protective reaction of the body to various provoking factors. Stress occurs during a strong emotional outburst, under the influence of one’s own thoughts about certain events, fear, psychological shock, etc. This condition is accompanied by certain physiological processes that lead to the development of various pathologies in the body. This is a dangerous condition that can take a chronic form and can have an extremely negative impact on a person’s health.

Causes of stress

Stress can arise as a result of already accomplished events that affect a person, or as a result of probable events that a person constantly thinks about or is afraid of the occurrence of these events.

Psychological stress can be caused by the following factors:

• mental trauma;
• inability to make an important decision due to lack of information or fear of consequences;
• worries about a loved one;
• separation from a loved one;
• inability to achieve what you want, envy;
• suffering psychological attack or violence, etc.

A person constantly mentally returns to the experience of a stressful event or to thoughts about the possible occurrence of certain events, which causes the re-development of stress. The result is a state of constant, chronic stress, which is fraught with serious consequences. If a person is unable to get rid of psychological stress on his own, then the help of a specialist is necessary.

Classification

There are different types of stress, psychological stress is just one of the most common types. Psychological stress can be divided into:

• informational - manifests itself when a person lacks information, when he makes some serious decision; also, this type of stress can develop if an excessive amount of information is received, and the person is unable to digest it;
• emotional stress is the most common; This type of stress develops when emotional experiences of various kinds occur, with prolonged nervous overstrain, difficulties at work, and also with mental pressure.

When eliminating a stressful condition, it is necessary to take into account the cause of the pathology.

Manifestations of stress

A person can independently diagnose stress based on the presence of certain signs. The person becomes nervous, irritable, even somewhat aggressive. There is rapid fatigue and increased excitability.

A person’s ability to concentrate and make decisions sharply decreases, and memory impairment is observed. There is a feeling of loneliness, anxiety, pessimism, depression, which can even be accompanied by suicidal thoughts.

Physiological manifestations of stress are sleep disturbances, loss of appetite or, conversely, overeating, pain of various types, muscle tension, disruption of the digestive tract, skin rashes on the body, etc. The clinical picture is quite diverse. You can look for ways out of stress on your own, but if positive results are not achieved, then an integrated approach with the participation of specialists is necessary.

Treatment of stress

Finding out the reasons that caused the stressful state will help prevent further negative effects of stress on the body. Mastering various relaxation techniques will allow a person to reduce the impact of stressful events and prevent the development of a chronic form of pathology.

Every person also needs to know how to recover from stress. Effective methods of recovery and relaxation include:

• massage (especially the collar area, which is most affected);
• aromatherapy - various massage oils can have a relaxing, antidepressant effect or stimulate and tone a person;
• breathing exercises and yoga have a relaxing and calming effect on the body;
• listening to music for relaxation;
• engaging in physical activity (such as swimming or running);
• proper balanced nutrition including all necessary substances;
• compliance with the work and rest schedule, proper sleep.

These are standard relaxation techniques. But psychotherapy and medication may also be used. This is necessary for advanced forms of pathology.

Psychological stress

Psychological stress is a consequence of severe nervous tension that was caused by some experience. Any emotions, both positive and negative, lead to such a reaction of the body, since they are accompanied by special physiological processes, for example, the release of substances into the blood that affect the functioning of internal organs.

Features of psychological stress

Psychological stress differs from biological stress in a number of features, among which are the following:

• It is triggered by both actual and probable events, the occurrence of which the subject fears. Man, unlike animals, is able to react not only to the current danger, but also to its threat, or a reminder of it;
• Of great importance is the assessment of the degree of participation of the subject in influencing the problem in order to neutralize it. With an active life position or the realization that a stressor can be influenced, the predominantly sympathetic department is excited, and the subject’s passivity in the current situation leads to the predominance of parasympathetic reactions.

Another feature of psychological stress lies in the methodology for measuring it, which is aimed at assessing not indirect indicators (stressors, manifestations of depression and anxiety, frustration), but directly describing the state of a person experiencing the current situation. This is a special psychological stress scale PSM-25, which allows you to measure feelings of stress according to emotional, behavioral and somatic signs.

Since stress is an adaptive reaction, many body systems take part in it. There are two groups of stress mechanisms: physiological (humoral and nervous) and psychological.

Subconscious attitudes that arise in response to a stressor are classified as psychological mechanisms of stress. They protect the human psyche from the destructive effects of negative factors. These include:

• Suppression. This is the main mechanism that underlies many others and is the repression of feelings and memories into the subconscious, as a result of which a person gradually forgets about an unpleasant situation. However, this mechanism is not always useful; for example, it often leads to forgetting previously made promises;
• Projection. When a person is dissatisfied with his own actions or thoughts, he projects them onto the people around him, attributing similar actions to them. Otherwise, it is a mechanism of self-justification;
• Regression. This is an attempt by the subject to escape from reality, when he becomes helpless, indifferent, and cannot draw logical conclusions and make any decisions. It is possible that the fetal position characteristic of a person at the moment of strong experience is explained precisely by this psychological mechanism of stress;
• Rationalization. This is another way of self-justification, which consists of searching for the culprit of the situation. Rationalization leads to a person's inability to analyze mistakes and blaming neighbors, spouse, boss or teacher for their troubles;
• Sublimation. This is the most favorable reaction to stress, effective both on a subconscious level and in real life. Sublimation consists of transforming unacceptable behavior (for example, aggression) into the framework of socially acceptable behavior (boxing, professional competitions, sports games).

As you can see, the psychological mechanisms of stress are not always harmless and sometimes do not allow us to correctly assess the situation. Moreover, they sometimes harm relationships with others, thereby exacerbating the stressful impact of the problem on the body.

Psychological effects of stress

Experiences and negative emotions caused by psychological stress are very dangerous, as they lead to the formation of foci of stagnant excitation in the brain, and this, in turn, contributes to the development of psychosomatic, neuropsychic and other diseases.

The psychological consequences of stress include:

• Anxiety and restlessness;
• Memory impairment;
• Decreased attention;
• Excessive emotionality for minor reasons;
• Periods of depression;
• Attacks of anger;
• Hot temper and irritability;
• Constant feeling of dissatisfaction;
• Moodiness;
• Depression and depression;
• Subjective feeling of overload;
• Loss of interest and apathy.

As a result, a person often tries to artificially compensate for the feeling of internal dissatisfaction: he begins to use drugs and alcohol, overeats, smokes more often, changes his sexual behavior, commits rash and impulsive actions, gets involved in gambling, etc.

If a person experiences the listed psychological consequences of stress (at least half of them), it is necessary to carefully analyze his condition and current situation, and if the diagnosis is confirmed, immediately begin treatment using existing methods.

Relieve psychological stress

When assessing the psychological stress scale, the integral (final) indicator of mental tension, or PPN, is important. If it is 100 – 154 points, then they speak of an average level of stress, but when the PSI is more than 155 points, it is a high level. It indicates mental discomfort and a state of maladjustment. In this case, relieving psychological stress and emotional tension is of great importance.

To activate and then release emotions, deeper breathing is necessary: ​​inhalation should be accompanied by a slow exhalation. In this case, you should pay attention to the sensations that arise in the body.

The following exercise helps you quickly calm down: take a slow breath in through your nose, then hold your breath for 1-2 seconds and slowly exhale through your mouth. The face and body should be relaxed. You can shake your arms and legs to release excess tension.

Friends and relatives provide invaluable help in relieving psychological stress and preventing it, allowing a person to speak out and throw out accumulated emotions. An equally effective and efficient means of combating nervous tension is keeping a personal diary.

Any physical activity relieves stress very well: sports, household chores, walking or morning jogging. Physical exercise and housekeeping distract from a negative situation, directing thoughts in a more pleasant direction.

Another way to get rid of psychological stress is creativity, as well as music, singing or dancing. Creativity allows you to escape, music affects your emotional state, dancing helps relieve excess stress, and singing is a means of self-expression and a natural regulator of breathing.

When you find yourself in stressful situations, you need to come out of them as a winner, having overcome another obstacle on the difficult path of self-development.

Stress - causes, factors, symptoms and stress relief

Good day, dear readers!

In this article we will look at such important issues on the topic of stress as: the concept of stress, causes, symptoms and development of stress, stressful situations, as well as how to relieve stress and prevent its manifestation. So…

Stress concept

Stress is a nonspecific (abnormal) state or reaction of the body to various unfavorable factors (stressors) affecting it. Among the most popular stressors are fears, conflicts, and lack of funds.

Symptoms of stress include irritability, anger, insomnia, passivity, lethargy, dissatisfaction with the outside world and other signs.

An interesting fact is that small stressful situations are necessary for a person, because... they play an important role in further favorable changes in the life of the person himself. This is due to the release of adrenaline into a person’s blood during a stressful situation, as well as other biochemical reactions that help a person solve a particular problem, which may last for more than one year in a person’s life.

One example that clearly reflects this picture: In the 90s, one person went broke in business, and in such a way that he was also left in large debts, about 1 million dollars. This stressful situation forced the person to mobilize all his mental and other abilities to solve this issue. After some time, he decided to make several types of salads and offer them for sale in one of the capital’s stores. His salads quickly sold out, and literally a year later he was supplying salads to many metropolitan supermarkets, which allowed him to repay his debt.

Another example, which is often called the “instinct of self-preservation” - when a person is in mortal danger, he can solve this issue in a way that is simply impossible in a normal state.

Of course, the situations are different, and so are the solutions, but I think, in general, you understand the picture.

In addition to its positive effects, stress can also contribute to negative consequences. When a person is constantly exposed to stressful situations, his body intensively wastes its strength (energy), which leads to its rapid exhaustion. Since all organs are in a tense state, they are more susceptible to secondary adverse factors, for example, diseases.

A striking example is the situation when, under stress, a person gets sick with the flu, psoriasis, the speech apparatus is impaired (stuttering), etc.

In addition, severe stress or a sudden stressful situation sometimes leads a person to myocardial infarction.

Also, with strong, prolonged and frequent stress, a number of pathological changes develop, expressed in various diseases of the mental, nervous, cardiovascular, digestive, immune and other systems. The body becomes exhausted, weakens, and loses the ability to solve or get out of a stressful situation.

Thus, scientists have established two main types of stress - eustress (positive stress) and distress (negative stress). We’ll talk about the types later, but now let’s move on to considering the symptoms (reactions) of the body to stressful situations.

Symptoms of stress

Among the most popular reactions of the body to stress are:

Unreasonable and frequent attacks of irritability, anger, dissatisfaction with the people around a person, the situation, the world;

Lethargy, weakness, depression, passive attitude and unwillingness to communicate with people, even with family and friends, fatigue, reluctance to do anything;

Inability to relax, constant tension in the nervous system and physical body;

Attacks of fear, panic;

Poor concentration, lethargy, difficulty understanding ordinary things, decreased intellectual capabilities, memory problems, stuttering;

Lack of trust in yourself and the people around you, fussiness;

Frequent desire to cry and sobs, melancholy, self-pity;

Lack of desire to eat food, or, conversely, excessive desire to eat;

Nervous tics, non-specific desires for the patient to bite one’s nails, bite one’s lips;

Increased sweating, increased excitability, digestive system disorders (diarrhea, nausea, vomiting), itching, headache, dizziness, rapid heartbeat, chest discomfort, breathing problems, feelings of suffocation, sudden increase in body temperature, chills, numbness or tingling in the limbs;

Increased interest in alcohol, drugs, smoking, computer games and other things that the person was not particularly interested in before.

Complications of stress

Among the complications are:

Constant insomnia and headaches;

Use of drugs, alcohol;

Digestive system disorders – constipation, diarrhea;

Depression, hatred, suicidal desires.

Causes of stress

There are a great many causes of stress, because... Each person has his own individual body, psyche, way of life, therefore, the same factor may not affect one person at all, or have an insignificant effect, while another person literally gets sick, for example, a conflict with another person. Therefore, let’s consider the most popular causes and/or stress factors:

A conflict situation with another person - at work, at home, with friends or even with strangers, a quarrel;

Dissatisfaction with one’s appearance, the people around him, success at work, self-realization in the world, the environment (home, work), standard of living;

Low cost of living, lack of money, debts;

Long-term absence of vacation and proper rest from everyday activities and everyday life;

Routine life with the absence or small amount of positive emotions and changes;

Long-term chronic diseases, especially those affecting appearance, as well as illnesses of relatives;

Death of a relative or simply a close or acquaintance;

Lack of vitamins and microelements in the body;

Watching emotional films, or vice versa, horror films;

Problems in sexual life;

Frequent fears, especially of fatal diseases (cancer), the opinions of others, old age, a small pension;

Excessive physical activity, or unfavorable environmental conditions (cold, heat, rainy weather, high or low atmospheric pressure);

A sharp change in the environment - moving to another place of residence, changing jobs;

Other reasons or situations that can hook or irritate a person.

Types of stress

• By type of stimulus:

Physical stress. It occurs as a result of exposure of the body to unfavorable environmental conditions - sun, cold, heat, rain, radiation, etc.

Biological stress. It occurs as a result of a malfunction of various body systems, diseases, injuries, or excessive physical stress on the body.

Psychological or mental (emotional, nervous) stress. It occurs as a result of exposure to various positive or negative emotions/experiences. Most often caused by social problems - money, quarrels, living conditions.

Eustress. Provoked by positive emotions and experiences.

Distress. A negative form of stress in which it is difficult for the body to cope with a problem. It is a common cause of various diseases, sometimes even fatal, such as cancer.

Short-term stress. It emerges and develops rapidly. It also disappears very quickly after removal of the stressor (pathogenic factor).

Chronic stress. This type of stress attacks a person day after day, accustoming the body to being under it in such a way that the patient practically begins to believe that this is his reality, without seeing a way out. A chronic form of stress often leads a person to various complex diseases, phobias, and suicide.

Phases of stress

The development of stress occurs in three phases:

1. Mobilization. The body reacts to a stressor with anxiety and mobilizes its defenses and resources to withstand the stress factor.

2. Confrontation. The body resists a stressful situation, the person actively seeks a way out of it.

3. Exhaustion. With a long duration of influence of a stress factor on a person, the body begins to deplete and becomes vulnerable to secondary threats (various diseases).

Treatment of stress

How to relieve stress? Treatment of stress includes the following points:

Removing the stressor (stress factor);

Taking sedatives (sedatives);

1. The first thing to do to relieve stress is to remove the irritating factor, if possible. For example, change jobs, stop communicating with a conflicting person, etc. Sometimes even the red walls of your bedroom or office space can be an irritating factor.

2. Physiological stress relief procedures include:

Complete rest, preferably in nature;

Eating food enriched with vitamins and microelements;

Active lifestyle – exercise, cycling, swimming;

Walk in the fresh air before bedtime;

Deep, calm breathing - inhale through the nose, exhale through the mouth;

3. Anti-stress medications are divided into two groups - sedatives and tranquilizers (anxiolytics).

Sedatives or drugs are aimed at calming the mental system. Among them are:

Sedatives: “Barboval”, “Valerian”, “Melison”.

Sedatives: tea with lemon balm, tinctures (motherwort, peony), decoctions (chamomile, oregano), relaxing baths (with pine needles).

Tranquilizers (anxiolytics): Adaptol, Noofen, Tenoten.

Important! Before using medications and other anti-stress medications, be sure to consult your doctor!

4. Taking vitamins has a very beneficial effect on the body, this is especially true when eating monotonous and unhealthful food, or under constant physical and mental stress. Particular emphasis should be placed on taking B vitamins, of which large quantities are found in nuts, cereals (wheat, rice, barley), black seeds, and dried apricots.

5. Psychological correction. Consulting a psychologist can help you rethink your life, change your daily priorities, and change your attitude towards yourself and other people. Sometimes a professional, after listening to the patient, can help make the right decision in a given situation, or teach the person to solve stressful situations himself. In all cases, everything is individual, as you and I said at the beginning of the article.

I also cannot help but mention prayer, because... turning to God and His solutions to certain issues, including stressful situations, often go beyond understanding, and the result usually exceeds all the expectations of the person who turns to Him. Who else but the Creator is capable of resolving the issues of His creation and understanding all its bitterness, despair, melancholy and other human problems.

Stress Prevention

To minimize the development of stress, pay attention to the following recommendations:

Lead an active lifestyle;

Eat foods enriched with vitamins;

Try to find a job that you like;

Avoid alcoholic beverages and do not use drugs;

Spend more time outdoors, relax in nature, not at the computer;

Limit your caffeine intake (coffee, strong black tea);

Do not watch or listen to what is unpleasant for you (movies, music, news);

Keep an eye on your child - what he reads and watches, limit him from information of a violent, otherworldly and occult nature;

Share your experiences with friends or relatives you trust;

If you feel that you cannot or do not know how to overcome stressful situations, consult a psychologist for advice;

Turn to the Lord and ask Him to help you overcome stressful situations.

Psychological stress

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

Complete relief from stress means the end of life

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

Types of stress

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

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

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

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

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

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

Biological and psychobiological stress

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

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

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

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

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

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

Key differences between biological and psychological stress situations:

Stress: main stages of development

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

Stage 1. Emotional reaction of anxiety.

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

Stage 2. Resistance and adaptation.

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

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

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

Psychological mechanisms of stress

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

The physiological group of stress mechanisms involves:

• Subcortical system, which activates the cerebral cortex;
• The sympathetic autonomic system, which prepares the body for unexpected stressors, intensifies cardiac activity, and stimulates the supply of glucose;
• Subcortical motor centers that control innate instinctive, motor, facial, pantomimic mechanisms;
• Endocrine organs;
• Mechanisms of reverse afferentation, transmitting nerve impulses through interoceptors and proprioceptors from internal organs and muscles back to areas of the brain.

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

Psychological defense schemes include seven mechanisms:

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

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

Group 1. Patterns of disruption of information reception

Group 2. Patterns of impaired information processing

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

Stress factors

Stress levels are influenced by many different factors, including:

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

Causes of stress

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

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

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

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

Psychological symptoms of stress

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

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

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

Treatment of stress

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

Drug treatment of stress conditions

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

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

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

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

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

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

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

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

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

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

If the patient notes a change in sleep patterns and quality (insomnia, early awakening, interrupted sleep, nightmares), sleeping pills are prescribed, both herbal and synthesized benzodiazepine drugs (for example: nitrazepam) or new chemical groups (for example: zopiclone). The use of barbiturates as sleeping pills has lost its relevance today.

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

Psychotherapeutic techniques for overcoming stress

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

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

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

Direction 1. Psychodynamic approach

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

Direction 2. Cognitive behavioral therapy

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

Direction 3. Existential approach

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

Direction 4. Humanistic approach

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

How to overcome the effects of stress on your own?

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

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

Effective methods for relieving emotional tension and psychological stress

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

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

Method 3. We trust our worries to paper

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

Method 4. Draw a map of your own stress factors

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

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

Method 5. Transforming emotional experiences into vital energy

A great way to get rid of the unpleasant manifestations of stress is to perform any physical activity intensely. This could be: gym classes, long walks, swimming in the pool, morning jogging, or working in the garden. Vigorous physical exercise distracts from negative events, directs thoughts in a positive direction, gives positive emotions and charges with vital energy. Running is an ideal natural method to “escape” from stress: feeling pleasant physical fatigue, there is no room or strength left to cry about your own grief.

Method 6. Letting out emotions in creativity

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

Method 7. Increasing the level of psychological knowledge

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

Method 8. Changing your belief system

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

Method 9. Increase your own importance

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

Method 10. Doing a difficult task

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

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

In conclusion: Everyone can overcome stress and control a difficult situation if they begin to focus on the problem at hand, rather than displaying emotionally protective actions. Active control of one’s own consciousness brings extremely positive results, gives the individual a sense of mastery over stressors, strengthens the sense of self-worth, increases the assessment of one’s abilities, and increases the chance of discovering opportunities.

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Stress is one of the protective mechanisms that ensure the normal functioning of the body. This process involves complex neurohumoral and metabolic processes; the body uses reserve substances. After the experience, immediate replenishment and physical recovery are required, otherwise pathological conditions may arise. A person needs to independently control the level of internal tension and take timely measures for treatment and recovery. Long-term stress, which has become chronic, exhausts a person and often leads to personality disorders.

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What is stress?

The concept of stress is the manifestation of a nonspecific response of the body to any stimulus. It promotes the production of endogenous adrenaline, which increases resilience and activates human potential. Stress is accompanied by conditions such as anxiety, agitation and tension. They are dangerous because they lead to the development of anxiety disorders. But in small quantities they are even beneficial for the individual and have a stimulating effect. Normally, a person aims to overcome a problem, but in the case of chronic stress, when the body is exhausted, he does not always succeed. At this moment, anxiety and tension reach their peak and can lead to irreversible consequences.

The definition of stress in psychology differs from the everyday understanding. It is almost always accompanied by an anxious state, when emotions such as nervousness and concern for the result come to the fore. Together, they help the body cope with any problem as quickly and rationally as possible; rapid brain activity is activated and sometimes the person himself does not realize how he managed to do something. Psychologists have established a pattern that the higher the nonspecific reaction, the more unpredictable and lightning-fast the decision on the part of the person turns out to be.

Regular anxiety states lead to persistent personality disorder, panic attacks and obsessive states. The development of pathology can only be prevented with timely and competent treatment.

Kinds

Many psychotherapists are confident that stress reactions in moderation contribute to the growth and development of the individual, due to its exit from the comfort zone. Thanks to them, self-knowledge and improvement of external and internal qualities occur. But this positive effect largely depends on the type and severity of stress.

Classification according to the provoking factor:

• distress - occurs as a result of a negative influence, takes a person out of the usual rhythm of life for a long time, the development of adverse consequences is possible, especially if something irreversible has happened;
• Eustress is the body’s response to a positive effect; it is not dangerous and does not entail pronounced changes.

Based on the type of impact, the following types of stress are distinguished:

• mental;
• food;
• temperature;
• light, etc.

According to the mechanism of action, they are distinguished:

• mental stress, in which only the emotional sphere is excited and the response occurs from the nervous system;
• biological, in which there is a real threat to a person’s health, injuries and diseases appear.

The level of stress depends largely on the scale of the problem. Some are temporary, and the person subconsciously understands that they do not pose a serious threat to life, such as a session with students or a cold. Others are global in nature, when a person does not understand what the outcome will be. The latter include an earthquake, armed attack and other circumstances that threaten the cardio natural changes in life or its loss.



Stages

There are three interconnected stages of stress, which smoothly transform into one another, and it is impossible to resist this process:

1. 1. At the moment of stress, a person completely loses control and orientation in space for some period of time. There is a sharp change in mood, and behavior that is not typical for the individual appears. The body stops resisting. Kindness gives way to anger and aggression, and hot temper turns into isolation and detachment.
2. 2. After experiencing a state of shock, when a certain irritation occurred, a response is formed in the form of a stress reaction. In order to rationally use reserve forces, a person needs to take a sober look at the situation. To do this, on a subconscious level, he calms down and adapts to what happened. Resistance begins to appear.
3. 3. A response to the stimulus is given, the person finds a solution to the problem and the recovery period begins. If the active factor has not ceased its influence, then stress does not recede. The process becomes chronic, and the body is subjected to emotional and physical exhaustion.

The third stage is of fundamental importance for a specialist. The treatment tactics fundamentally depend on how long the patient has been experiencing anxiety shock. There is a direct relationship: the more a person is under the influence of an irritating factor, the greater the amount of help needed.



Causes

The body's response in the form of stress appears not only to negative factors, but also to positive stressors, which also portend changes. Many psychotherapists are confident that stress reactions in moderation contribute to the growth and development of the individual and his exit from the comfort zone. Thanks to them, self-knowledge and improvement of external and internal qualities occur.

The main causes of distress are all the negative situations that a person experiences during his life. Everyone has their own value system and can experience different levels of shock from the same situation, but no one is indifferent.

For example, pregnancy is a consequence of biological eustress. On the one hand, the woman has been waiting for this state for a long time and is incredibly happy to feel life inside herself. On the other hand, the body undergoes certain changes that are temporary, but cause a lot of trouble and discomfort. The presence of pronounced toxicosis in the first months speaks of opposition. Thanks to immune suppression, fetal rejection does not occur. Immune reactions, hormonal changes, use of stored nutrients and much more constitute a complex stress response. At the end of pregnancy, a woman begins to experience real health difficulties, which subsequently transform into postpartum depression and require specialized treatment.

Signs

The symptomatic picture of various diseases with similar manifestations led the famous researcher Hans Selye to certain thoughts that laid the foundation for his life's work - the study of stress. At the moment of complete exhaustion, there is not a single system left that has not received a blow. Conventionally, all symptoms can be divided into physiological and mental. The first reflect the effects of stress on the body. These include pronounced weight loss, loss of appetite, changes in heart function, VSD (vegetative-vascular dystonia), fatigue, etc.

Mental signs include: internal tension, urinary incontinence, anxiety, depression, apathy, bad mood, isolation, detachment. How pronounced the body’s response and its non-specific reaction will depend on the initial state of the human nervous system. Emotionally weak individuals are prone to seek solutions to problems on the outside or with the help of psychotropic substances. They are the ones who are usually addicted to drugs and alcohol. Strong personalities find it easier to resist stress.

In psychotherapy, cognitive, physical, behavioral and emotional symptoms of stress are distinguished. They are relative, because some can manifest themselves in a person’s behavior even without a provoking factor, since they are the norm for the individual and are inherent in the psychotype. A psychotherapist will help identify the true symptoms of stress in the early stages of its manifestation; in advanced cases, when a person loses control over himself, they can be seen even by a non-specialist.

Cognitive symptoms:

• memory deteriorates;
• the ability to self-organize is lost;
• indecision and doubt appear;
• pessimism and mood swings are observed;
• anxiety and concern increases;
• Possible sleep disturbance, even insomnia.

Emotional symptoms:

• the person becomes capricious and demanding;
• irritability increases;
• panic attacks are possible;
• there is a tendency to depression;
• thoughts of suicide appear;
• there is a feeling of loneliness and uselessness;
• a hostile attitude towards everyone arises;
• aggression is more common;
• possible dissatisfaction with the current state;
• the psycho-emotional background is depressed.

Physical symptoms:

• dizziness and headache;
• indigestion;
• stool disorder;
• partial loss of reflexes;
• nausea and vomiting;
• breathing problems;
• muscle and nerve spasms;
• exacerbation of chronic diseases;
• increased sweating;
• dry mouth, feeling thirsty;
• fatigue.

Behavioral symptoms:

• isolation;
• detachment;
• abandonment of the main activity;
• addiction to alcohol or drugs;
• change in attitude towards others;
• change of outlook on life;
• change of world view;
• suspicion and distrust of others.

Depending on the number of listed symptoms, the severity of the condition is recognized. After a survey, observation and visual examination, the specialist makes a diagnosis and determines the amount of assistance needed. In severe clinical situations, hospitalization in a 24-hour hospital and constant monitoring by a specialist are required.

Treatment

It is possible to start treating stress at home, especially if the patient correctly perceives his condition and is ready to resist all negative changes. The first thing you need to pay attention to is your emotional state. Soothing teas, sedative medications can help reduce anxiety, massage can be done, and physiotherapeutic treatment can help. It is important to prevent exposure to the provoking factor. The earlier the recovery period begins, the faster the healing process occurs.

To recover and remain ready to cope with new stress, you should think about your overall health. It depends on your lifestyle. Healthy sleep, adherence to a work-rest regime, a rational and balanced diet, moderate physical activity and regular intake of vitamin complexes will improve health and replenish lost nutrients. This cannot be neglected, because an exhausted body is not able to continue adequate and full functioning.

A prolonged absence of positive dynamics during self-treatment indicates the need to consult a psychotherapist. He may recommend individual training or offer group classes, which are very effective in combating anxiety disorder. The advantage of this approach to treatment is the opportunity to learn to cope with stress with minimal consequences for yourself and regularly carry out prevention.

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Features of the condition

Psychological stress can arise not only from past events, but also from those that may occur.

For example, a student waiting to start an exam or defend a diploma. If a person subconsciously evaluates a situation as a sign of anxiety, then this is where stress comes from. And the higher this rating, the stronger the experience.

Because there are so many stressors, it is difficult to accurately diagnose psychological stress.

To distinguish psychological stress from biological stress, it is worth answering one question: “Does stress harm the body?” If the answer is yes, then you are dealing with biological stress; if the answer is negative, then it is psychological stress.

1. Full sleep;
2. Proper nutrition;
3. Moderate physical activity;
4. Don't take everything to heart;
5. Be sure to rest;
6. Don't get overwhelmed with work;
7. Learn to manage your emotions (in some cases it is useful to ignore the negative, or close your eyes to what is happening);