Stress is a completely natural emotional and physical reaction of the body to both critical and positive situations in life. Moreover, stress is a normal, necessary and immediate reaction to various factors and stressful situations, thanks to which the body mobilizes physical, emotional and intellectual abilities to resist, fight, escape or to adapt to these changes. A completely different thing is the long-term stay of the nervous system in chronic stress, which can have complex consequences for the human body as a whole and leads to the development of depressive states. And what is chronic stress, what are the signs of stress and how to deal with it, we will tell later in the publication.
Stress reaction mechanisms: what happens in the body
Let's start with the fact that chronic stress is a state of prolonged psychological and physical tension. That is, these are the body's reactions to stress, namely to its external or internal stimuli that act on it for a long time.
And how does chronic stress affect health? During a feeling of anxiety or an acute stressful situation in the body, namely in the adrenal glands, the so-called "stress hormones" - adrenaline and cortisol - are actively produced. In addition to hormone production, cardiovascular and metabolic functions are triggered to combat stress. If a person constantly experiences acute stress, the adrenal glands and hypothalamus work in "higher mode", and the body's organs are on "combat alert" in order to instantly respond to various stimuli. If it was not possible to overcome the stress trigger, the glucocorticoid-dependent negative feedback mechanism (NFF) is not triggered, and the resistance of glucocorticoid receptors develops.
The main causes of the development of chronic stress
Currently, chronic stress can develop under the influence of many reasons. The most popular causes of chronic stress include:
- Pressure at work. As a rule, constant pressure at work, conflict situations in the team, excessive workload can lead to the appearance of the first symptoms of chronic stress.
- Problems in personal life. Adversity and problems with a loved one (long separation or divorce), loss of a loved one, family conflicts, financial difficulties, and even experiencing a serious injury or illness can all lead to the development of chronic stress.
- Changes in life. Unexpected changes in life, including a move to another city or country, dismissal or job change, the birth of a first-born, as well as stressful events such as war, on the basis of which a person may experience certain difficulties in the usual way of life, namely the need to quickly adapt to new circumstances and situations.
- Bad ecological situation and unfavorable environment. The conditions in which a person is constantly living, in particular the daily life, the region and living conditions, have not only a direct effect on the body, but also affect his emotional state. For example, the constant noise of the city or excessively polluted air does not only cause headaches. Also, they can affect the development of chronic stress, as well as living in seismically active zones or in unstable countries with tense geopolitical relations.
- Wrong way of life. Harmful habits, including the use of alcohol, drugs and smoking, lack of physical activity, unbalanced or insufficient nutrition and sleep problems, significantly increase emotional vulnerability and stressful situations.
Symptoms of chronic stress
All symptoms of chronic stress are divided into 2 separate groups: physical and psychological. So, the group of physical signs of chronic stress includes:
- a constant feeling of fatigue and an irresistible desire to sleep;
- weakness of the immune system and vulnerability to colds or other infectious diseases;
- constant headaches, migraine attacks, aches and muscle tension;
- problems with the gastrointestinal tract, in particular indigestion, gastritis, peptic ulcer disease of the intestine or duodenum;
- unstable work of the heart and increased blood pressure;
- a rapid change in weight as a result of the absence or, on the contrary, with an excessive appetite;
- sexual dysfunction in both men and women and loss of interest in sexual relationships.
Stress also affects the nervous system. Therefore, the common psychological symptoms of a person suffering from chronic stress are:
- systematic anxiety, tension and fussiness;
- a stable feeling of irritation, indignation and loss of control over emotions;
- unreasonable and rapid mood swings;
- sadness, lack of good mood and feeling of joy, as well as constant depression and loss of desire to do favorite things or hobbies;
- suppression of intellectual abilities, inability to focus attention, problems with memory and inability to make any, even simple decisions;
- constant feeling of fear, obsessive thoughts about the bad and panic attacks;
- powerlessness, lack of motivation and enthusiasm to perform routine household work or work duties;
- disruption of a healthy sleep pattern, prolonged insomnia, and difficult recovery after sleep.
What chronic diseases can be the consequences of chronic stress
Most chronic diseases or external diseases, as well as various types of addiction, develop as a result of chronic stress. Yes, chronic stress can lead to:
- heart disease and hypertension;
- type I insulin dependence;
- type II diabetes;
- excessive obesity;
- inflammatory processes in the joints;
- alcohol, tobacco, narcotic, gaming, as well as addiction to certain medicines.
How long-term stress affects the human body
Long-term or chronic stress complicates the nervous system, and also has negative consequences and effects on the body as a whole. So what makes chronic stress so difficult?
- Cardiovascular system. Constant stress affects the work of the heart and contributes to an accelerated heartbeat, and therefore there is a high risk of a heart attack or stroke. There is also a negative impact of stress on blood pressure indicators - during the release of adrenaline, norepinephrine and cortisol, the pressure rises rapidly.
- Endocrine system. Chronic stress has negative effects on the endocrine system of the body. Because stress produces an excessive amount of cortisol, and the long-term effect of this hormone causes disruption of the connections of the immune system, which, in turn, leads to chronic fatigue, immune and metabolic disorders.
- Reproductive system. Men's libido decreases due to stress, erectile dysfunction or impotence develops, and sperm production may also deteriorate. In women, this condition causes negative changes in the menstrual cycle and problems with conception.
How to treat chronic stress?
Self-medication can be harmful to your health, so drug therapy, including antidepressants and other medications, is prescribed by a qualified psychologist. Therefore, first of all, you should seek help from specialists. There are also other methods and methods of treatment that quite often complement drug therapy - these are the so-called stress management practices. Doctors advise to follow these basic rules to improve your emotional state and to recover from stressful triggers:
- do sports and walk in the fresh air;
- a balanced and healthy diet, as well as maintaining a water balance;
- give up bad habits and limit trigger factors;
- implement time management techniques in everyday life and at work;
- set realistic goals and objectives and fulfill them;
- set or restore a sleep mode and stick to it;
- maintain a balance between work and rest;
- learn to control attention and curb emotional fluctuations.
Effective methods for reducing chronic stress and improving well-being
Chronic stress and health are two closely related factors, and therefore it is important, in addition to antidepressants, sleeping pills, and other medications, to find effective methods of reducing chronic stress, restoring the emotional background, and improving general well-being. And here are some methods of dealing with stress triggers:
- Information hygiene. Everyone needs to be aware of what is happening in the world, but if you are an emotionally unstable person, reduce watching, listening and reading the news and be sure not to do it before going to bed and immediately after waking up.
- Meditations and breathing practices. Meditation can help relieve emotional tension, distract from negative thoughts and states, and proper breathing can free the brain, reduce the activity of the nervous system, and restore physical and emotional well-being.
- Rest, relaxation and relaxation. Distract yourself from negative thoughts and stressful situations by doing things that bring you positive emotions, joy and satisfaction. It can be either reading a book or drawing, playing musical instruments, or watching your favorite series, meeting with loved ones, or going on a mini-trip.
- Communion. When stressful situations arise, you should not withdraw into yourself and hide from people. On the contrary, you should share your problems with friends whom you trust and who support you. If, for one reason or another, such a person is not available, we advise you to contact specialists, for example, a psychiatrist or psychotherapist, who helps with words in such cases.
When should you contact specialists?
If you do not manage to get rid of chronic stress on your own and obsessive thoughts about hopelessness arise in your head, develop alcohol or drug addiction and suicidal thoughts, you should contact a qualified psychologist or psychiatrist as soon as possible.
What should be avoided when stressed
Chronic stress does not have such a name for nothing, because it gradually develops and affects the mental and physical health of a person. Therefore, when triggers appear, you should avoid:
- the thought that you need to do everything at once - on the contrary, set small consecutive goals for yourself that you will be able to achieve quickly;
- thoughts about those events that you cannot influence or change - it is better to focus on those things that can help and benefit you;
- the thought that you are left alone with your problems - there are always close people or doctors who are ready to listen and help you;
- the idea that stress can be relieved by drinking alcohol or taking strong medicines or drugs - such substances are harmful even for a completely healthy person, and in stressful situations they only contribute to the deterioration of mental health.
Recovery after stress in the health center "Kyivska Rus"
As you can see, it is possible to cope with chronic stress, and it is not necessary to go to a specialized clinic or mental health center. You can recover emotionally and physically, rest and gain strength after a long stay in a stressful situation in Ukraine, namely in the best hotel in Skhidnytsia "Kyivska Rus". On the territory of the complex, in addition to a comfortable hotel, the rooms of which offer an incredibly beautiful view of the mountains, there is also a modern Medical Center "Kyivska Rus". Experienced psychologists work in the medical center, who will help you recover from stress with the help of innovative and effective methods.
Also, for visitors of the "Kyivska Rus" complex, their own is available for rest and recovery spa hotel, mineral water pumping station and basin. Relax in the Carpathians and restore your emotional health in the "Kyivska Rus" health resort.