Modern people often find themselves in stressful situations, experience mental stress, and become depressed. If we talk directly about mental stress, it most often arises due to problems related to work and family. The rhythm of life in the 21st century has accelerated significantly. This leads to the fact that the psycho-emotional background of each individual is constantly exposed to external influences. Everything is quite natural, since the psyche needs rest, complete relaxation. Otherwise, the voltage increases to a critical point. Catharsis can be expressed both in depression and in a nervous breakdown.
To avoid such negative consequences, it is better to relieve mental stress in time. Every person has the opportunity to carve out at least half an hour of time every other day to devote to himself.
Symptoms
The first signals of the onset of overstrain are rapid fatigue and decreased performance. Nervous overstrain determines behavior: men become hot-tempered, give out excessively aggressive reactions, women are more whiny and irritable. The phrases are heard: “I’m tired, I need emotional relief.” In hopeless situations with unrelenting pressure from negative factors, a nervous breakdown and eating disorders are possible: bulimia nervosa, anorexia nervosa. Even the immune system begins to fail during nervous overstrain: the risk of contracting a viral infection increases.
Common symptoms that indicate a problem are rapid heartbeat, increased sweating, tremors in the limbs, and anxiety. In addition, if you don’t know how to relax and fall asleep, it’s probably time to relieve nervous tension.
Danger of nervous tension
Modern people are affected by many aggressive factors that cannot be controlled. For example, many have to endure unnaturally close contact with strangers in transport, do not get enough sleep, get tired from an overabundance of unnecessary information, but do not take timely measures to protect their psyche. It is almost impossible for working people to eliminate negative factors; they do not know how to relieve nervous tension. For some time, a strong body adapts to difficult conditions, but it is important to take timely advice on how to quickly relieve stress or nervous tension. If the conditions become chronic, they will cause serious consequences in the form of problems with physical health. According to doctors, somatic diseases are getting worse: stomach ulcers, psoriasis, some types of tumors.
IMPORTANT: It is dangerous to underestimate the harm of a negative mental state. It is important to know how to relieve severe nervous tension and prevent possible consequences.
Symptoms, causes and essence of chronic fatigue
The term "chronic fatigue" is self-explanatory: in this state, you become tired quickly and struggle to complete everyday tasks.
And you can’t really relax and replenish your energy reserves and you stop enjoying even your most favorite activities, because you don’t have the strength, desire and resource for it.
Why could you be so tired?
If we assume that there were no prerequisites for the appearance of chronic fatigue in the form of acute or chronic diseases, then most likely long-term stress could lead you to such a state. ()
Our built-in stress response system (consisting of the sympathoadrenal system and the hypothalamic-pituitary-adrenal axis) is ideal for dealing with short-term stress, but imagine what would happen if it was constantly turned on?
Constantly activating this system destroys the body's resistance and resilience (our current energy supply) and depletes our metabolic reserve (our backup battery). Even if you don’t register what’s happening as stress, your system perceives deadlines, eating on the run and going to bed late as, albeit a small, but crisis situation that threatens your safety.
At some point, chronic fatigue may occur due to constant stress.
The following stress factors can lead to chronic fatigue syndrome:
- Unbalanced monotonous diet (lack of greens and vegetables, fast food, excess refined sugar, alcohol);
- Excess caffeine (coffee, chocolate, cocoa);
- Deficiency of nutrients (minerals, vitamins);
- Constant dehydration;
- Smoking;
- Frequent business trips and time zone changes, constant shifts in the sleep and wakefulness schedule;
- Insufficient amount of sleep; (,)
- Using gadgets before bed (blue light from a smartphone, tablet, TV or laptop screen can reduce melatonin production; ()
- Increased workload (two jobs, overtime), intense work;
- Too much exercise or no exercise at all;
- Gastrointestinal diseases, chronic infections, weakened self-cleaning system;
- Food intolerance to certain foods (eg, gluten) can provoke inflammation by altering the gut microbiota, which activates the hypothalamic-pituitary-adrenal axis;
- Hormonal disorders (imbalance in the hypothalamic-pituitary-adrenal axis, thyroid disease, imbalance of sex hormones);
- Dysregulation of blood sugar levels;
- Depression;
- Unfavorable environmental and hygienic conditions.
How to understand for sure that you have chronic fatigue syndrome, which is caused by stress
Since today chronic fatigue syndrome (CFS) is difficult to confirm clinically, and symptoms individually can indicate a number of other diseases, one of the main opportunities to correctly diagnose it remains careful self-observation and competent interpretation of symptoms (independently or together with a qualified specialist). () I’ll tell you about the analyzes a little later.
To add accuracy to your guesses, I suggest you get acquainted with the list of the most common symptoms of chronic fatigue. And two stress tests will help you assess how filled your life is with stressful events and whether chronic fatigue could be caused by stress.
Check if you have symptoms of chronic fatigue
A noticeable loss of strength for a long time is a significant, but not the only sign of chronic fatigue syndrome in women. It is important for you and me to track other markers to make sure that we are dealing with CFS.
If you have chronic fatigue, you may be concerned about:
- Difficult getting up in the morning;
- Insomnia;
- Muscle weakness;
- Long-term recovery after training;
- Headache;
- Increased or decreased appetite;
- Strong desire for salty/sweet foods;
- Need for stimulants during the day (caffeine to perk up, alcohol to unwind);
- Feeling of anxiety;
- Sudden loss of strength during the day (several times a day);
- Inappropriate reaction to stress (active irritation even to small stressors);
- Digestive disorder;
- Weakened immune system;
- Dry mouth and dry skin;
- Postural hypotension (dizzy if you stand up suddenly).
Take a stress test
The advantage of questionnaires is that they help us look at “habitual” states from a new angle, analyze reactive actions and give them an adequate assessment. When answering questions, we sometimes begin to understand that the body has been asking us for help for a long time and strenuously, but we do not respond (or strenuously ignore) its signals.
So, test. Relate each statement to your feelings/knowledge and calculate the points.
- I have “fatigued adrenal syndrome” (I was diagnosed with this / I read a lot about it and came to my own conclusions). (5)
- When I suddenly stand up, I feel weak and dizzy. (1)
- I have trouble falling asleep. (1)
- I wake up several times during the night. (1)
- I find it difficult to wake up in the morning. (1)
- I don't feel rested even after 8 hours of sleep. (1)
- I have hypoglycemia. (2)
- I get anxious/irritable when I skip meals. (1)
- I have seasonal allergies. (1)
- My allergic reactions have gotten worse over the past year. (1)
- I'm forgetful. (1)
- I often crave salty foods. (1)
- I get sick often. (1)
- I'm worried my belly is too big. (1)
If you score between 0 and 3 points, you most likely do not have chronic fatigue.
From 4 to 7 points - an average risk of developing chronic fatigue.
More than 8 points - a high risk of developing chronic fatigue.
Check your condition using the Holmes and Ray Stress Scale.
The Holmes and Ray Stress Scale is another test that I recommend you take to more accurately determine the level of stress you have experienced over the past year. I repeat: we do not always evaluate the events that happen in our lives as stressful. But psychiatrists Thomas Holmes and Richard Rahe conducted an extensive study in the late 70s (among 5,000 patients and 2,500 US sailors) and confirmed a direct connection between stressful events and diseases . As a result, they compiled a list of 43 stressors that have a key impact on our health.
To start testing, follow the link and click on the Start the assessment button. You will see your results after passing the test. (Attention, in the original version the test is in English ).
Can chronic fatigue go away on its own and can you do nothing about it?
You and I live in a world in which, purely theoretically, anything can happen. However, I wouldn't trust this health claim. What is the likelihood that chronic fatigue will go away if you continue to lead the lifestyle that led you to this very fatigue?
It is also important to get rid of this syndrome because it has a cumulative effect and in the long term can lead to serious illnesses.
What can chronic fatigue lead to and what are the consequences of ignoring it?
- Gaining excess weight (especially in the abdominal area);
- Poor condition of hair (loss, thinning), nails (fragility) and facial skin (acne, rashes);
- Accelerated aging;
- Violation of the circulatory process;
- Blood pressure disorders;
- Arrhythmia;
- Digestive problems;
- Chronic headaches;
- Backache;
- Sleep disorders (waking up at night, insomnia);
- Often in a bad mood;
- Cognitive problems (poor memory of information, forgetfulness, slow thinking);
- Increased risk of metabolic problems that can cause cardiovascular disease;
- Progression of alcohol dependence. ()
The good news is that you can start lifting yourself out of chronic fatigue at any time. The main thing is to understand why chronic fatigue occurs (to understand its mechanics), outline a step-by-step recovery plan and follow it. This is what we will do in the next part of the article.
Identification of the problem and necessary measures
Symptoms such as headaches and fever can both indicate nervous tension and indicate the onset of colds, so it is better to entrust differential diagnosis to a specialist. In addition, psychological reactions are individual: a situation that makes one person exhausted and overwhelmed, another will be agitated and overcome with obsessive thoughts. Today there are effective ways to relieve stress and nervous tension. It is better to fight comprehensively.
How to relieve nervous tension: medications
Worried about how to relieve stress and nervous tension? Medicine is the fastest, surest way to help. The nervous system, under the influence of classical antidepressants and antipsychotics, slows down, and anxiety symptoms are relieved.
IMPORTANT: The disadvantage of serious medications is that they can only be prescribed by a doctor.
The second group of medicines - pharmaceutical ones - are available for purchase independently. Drugs that relieve nervous tension in the adult type “Afobazole” eliminate negative aspects by activating the functioning of the nervous system. In an untreated state, it is more prudent to choose a similar drug without side effects in order to relieve nervous tension and anxiety.
To relieve nervous tension and anxiety, it is important to choose medications rationally. Many sufferers buy Corvalol, sold without a prescription, which quickly provides a sedative effect. People do not take into account an important nuance: when taken for a long time, Corvalol causes serious addiction.
Folk advice on how to relieve nervous and mental stress
It is important to understand how to relieve nervous tension without drugs? Traditional medicine will help out. Tincture of evasive peony and valerian will help you calm down and improve sleep. These are the simplest, most effective means to relieve internal nervous tension.
Other methods of traditional medicine, alas, work only due to the placebo effect.
How to relieve nervous tension at home
Having chosen medications that relieve nervous tension, you should additionally work on the problem at home. Master special breathing programs. A physical pause will be useful if you are interested in how to quickly relieve nervous tension. And the most pleasant way to calm down and relieve nervous tension is to give each other touches and hug each other tightly.
Interested in how to relieve nervous tension in a child? Occupy your child's hands with an anti-stress pillow. Stimulating the nerve endings of your fingertips is the best way to relieve severe nervous tension on your own.
IMPORTANT: If you note that independent methods have a temporary effect, contact a specialist.
The relationship between stress and the hypothalamic-pituitary-adrenal axis
So, let's say you took tests, realized that you have chronic fatigue, and even found out that it was preceded by stress.
But what do the adrenal glands have to do with all this? (If you remember, I started the article by stating that the connection between chronic fatigue and tired adrenal glands is mythical). Let's find out if they really get tired with you? And do they need to be treated to get rid of chronic fatigue?
Stress affects physiology - that's a fact.
(We talked about this a little higher when we touched on our built-in stress response system).
And our hypothalamic-pituitary-adrenal axis really turns on at the moment when the brain defines what is happening to us as stress.
And since the palette of processes that our body recognizes as stress is very, very wide, the HPA axis is constantly turned on.
To understand what exactly our brain perceives as stress and when exactly the HPA axis is activated, let's look at Dr. Guilliams' diagram with four categories of stressors (the diagram is in English, but I will give comments in Russian).
1. Perceived stress is what most of us think about when we talk about stress. New, unpredictable, threatening events that cause us to lose control: speaking in public, financial troubles, relationship problems, burnout at work, chronic illness or illness of family members. This also includes the so-called internal stress caused by an imbalance of biologically active chemicals - neurotransmitters. As a result, depression and anxiety may appear.
2. Disturbance of circadian rhythms - lack of a constant sleep-wake pattern and deviation from the natural cycle (sleep at night and an active lifestyle during daylight hours).
Lack of sleep and daylight leads to significantly stronger experiences of stress and increased levels of cortisol in the blood.
Short-wave or blue light from tablet, TV, computer and phone screens suppresses melatonin production, negatively affecting the quality and duration of sleep.
Jet lag, working at night (especially if you work day-night shifts) and even drinking coffee a few hours before bed can have a bad effect on our internal biorhythms.
3. Blood sugar dysregulation (low or high blood sugar)
A monotonous or unbalanced diet, excess refined sugar, nutrient deficiencies, skipping meals, eating on the run, low physical activity, sudden weight loss - all this has a bad effect on the regulation of blood sugar levels and leads the body to a stressful state.
For example, hypoglycemia, or low blood sugar, is a powerful HPA axis activator (a source of stress): in response to a drop in blood sugar, the body produces cortisol (cortisol regulates glucose metabolism). And elevated cortisol levels in turn increase visceral and abdominal fat, which produces inflammatory mediators. These mediators reactivate the HPA axis, triggering further cortisol production. What a vicious circle!
4. Inflammatory processes (signals of inflammation)
Cortisol is a powerful anti-inflammatory substance. This means that any source of inflammation - be it a gastrointestinal disease, food intolerance, obesity, cardiovascular disease, dysbacteriosis, parasites, fungi, any chronic diseases or acute conditions - is a chronic stressor for our body. ()
Oh, the HPA axis has a lot of responsibility, doesn't it?
It is not surprising that if we constantly experience various types of stress, the hypothalamic-pituitary-adrenal axis may stop working properly.
Will stress “switch off” a particular element of the system (the adrenal glands) and will we get a disease called “tired adrenal glands”? Or will changes occur immediately and throughout the entire hypothalamic-pituitary-adrenal axis?
Since the adrenal glands are in last place in the “hypothalamus-pituitary-adrenal” chain and are entirely subordinate to the hypothalamus and pituitary gland, it would be very short-sighted to assume that the adrenal glands stop working of their own accord.
The adrenal glands can actually stop producing cortisol after prolonged stress. But the production of cortisol will stop only if the brain, central nervous system or tissue-specific regulatory mechanisms “want” it. And not because the adrenal glands will get tired or will not be able to produce it in sufficient quantities.
This is why we cannot agree with the term “adrenal fatigue”, which was introduced in the 90s by Dr. James L. Wilson.
Although Dr. Wilson suggested that the adrenal glands, overloaded with constant stress, become “burned out” and “tired” of producing adequate amounts of hormones, this concept is not supported by current scientific evidence and contradicts our current understanding of HPA axis physiology.
Here's what it means:
1) Fatigued adrenal syndrome does not exist;
2) Treatment of chronic fatigue will not consist in activating the adrenal glands, but in restoring the functioning of the HPA axis.
