Editor: Timur Zarudny
Source: Just ask
In the final part of the trilogy about stress, I talk about the main signs, methods of prevention and treatment of chronic stress.
If you missed the first two, start with them:
Part 1. What is stress anyway?
Part 2. Why chronic stress is dangerous
Stressful state
The consequences of this condition appear after prolonged stress on the nervous system. The central nervous system functions in two processes - relaxation and a state of excitation. Violation of one process entails a number of symptoms: irritability, headaches, insomnia, absent-mindedness and aggression. The consequences of severe stress are chronic changes in behavior, treated with tranquilizers, sedatives and deep psychoanalysis.
What does stress lead to? The reaction of the human body is unpredictable. The symptoms of the consequences depend on the person’s life, his environment and the factors that trigger stress. Why stress is dangerous:
- irreversible changes in the victim’s personality;
- pathologies of internal organs;
- development of mental disorders;
- adaptation disorder;
- destruction of the relationship between the stressed person and his environment.
Stress and its consequences depend on the frequency of stressors (events, people, memories that frighten a person). Fear is normal. Short-term emotional protection creates minimal harm to the body.
Constant tension is dangerous for mental and physiological health: the more often a person is in fear, the harder it is to get rid of the root cause of stress.
Causes of stress
Negative emotions arise against the backdrop of difficult life situations. The reasons for a difficult moral situation can be hereditary factors, hormonal changes in the body, physical changes, psycho-emotional stress, disruption of the daily routine, and relationship problems.
It will not be possible to avoid the causes of stress in the modern world, but every person can develop stress resistance.
The body's protective reactions can be regulated through breathing exercises, sports, yoga or other activities that require concentration and strength.
Reaction to stress
The reaction to stress is the consequences that have to be dealt with. Frequent panic attacks or insomnia create the preconditions for the development of a mental disorder. The frequency of human diseases directly depends on the frequency of reactions to stress. A weakened body cannot resist even the slightest threat: infectious or viral diseases. Symptoms of stress:
- cardiopalmus;
- headache;
- confusion;
- memory loss;
- increased sweating;
- pain in the chest and heart;
- abdominal cramps;
- chills;
- speech disorder.
Headache is one of the symptoms of nervous tension
Smells, sounds, memories, or hallucinations of the traumatic event may lead to the development of symptoms. The “stimulus” ended, but the signs of fear remained.
The negative experience experienced forces the psyche to defend itself: a person falls into forced apathy and escapes (the brain partially blocks memories or distorts the perception of reality). Psychoanalysis and a set of exercises help to get rid of the effects of stress.
Health effects of stress
Stress and its consequences are dependent concepts: severe trauma takes longer to resolve. A tense state disrupts the rhythm of life. It is difficult for the patient to navigate what is happening, to recover from severe stress without feeling devastated. The victim’s internal organs also suffer from mental stress: the cardiovascular system, stomach and intestines, endocrine system.
The human body weakens, and irritability gradually turns into apathy. People with stress from work or problems in their personal lives develop indifference to loved ones and the world around them. Due to constant stress, sleep is disturbed: the brain does not relax, confusion appears, and the severity of reactions weakens.
Psychosomatic diseases
The psychosomatic consequences of a severe stress state appear against the background of weakened immunity. Reduced activity and lack of appetite deplete the body: reduced immunity cannot resist diseases. Consequences of severe emotional stress:
- stroke;
- stomach and intestinal ulcers;
- chronic insomnia;
- decreased concentration;
- migraine;
- depression;
- sexual dysfunction;
- asthma;
- atherosclerosis.
The pathologies that arise depend on the state of the human body before the stress experienced. Increased anxiety, aggression and neuroses are accompanied by inflammation of chronic diseases. Eczema and dermatitis occur in people who cannot cope with anxious thoughts.
Stress is dangerous due to mental illnesses, such as split personality, penetrating trauma syndrome. For sick people, reality changes and adapts to their fears.
Children who have experienced domestic violence suffer from attention deficit disorder: the child exhibits symptoms of a fictitious disease. Over time, this syndrome develops into severe chronic diseases. A stressful state reduces professional activity. During home treatment and taking sedatives, the conductivity of brain neurons decreases. Memory is impaired, work ability decreases, and concentration is lost.
Asthma may be psychosomatic in nature
Chronic fatigue and chronic stress
In psychology, there are three types of human behavioral reactions to stress. The first reaction is conventionally called “foot on the gas” - the person is angry and constantly agitated. Under the pressure of circumstances, he literally boils, only negative emotions arise in him. The second state - “foot on the brake” - is characterized by isolation and withdrawal of the victim from the outside world. He closes himself, hides behind a mask of indifference. The last and most dangerous reaction to stress is “feet on both pedals.” The person is tense and constrained, it is difficult for him to pull away, but he is not able to throw out his emotions.
Chronic stress occurs against the background of any reaction of the body: the decisive factor is the duration of the symptoms of a serious condition. The body is weakened by violent emotions and attempts to escape consciousness. Long-term stress leads to complete emotional burnout.
Some people become lethargic under stress
Symptoms of burnout
The consequences of emotional instability, burnout, are accompanied by special symptoms. Signs of emotional burnout are divided into 3 groups:
- Cognitive. The victim exhibits memory problems. He only focuses on negative situations. Constant anxious thoughts accompany emotional burnout. Changing the victim's mindset is the most difficult task. The anxiety does not go away during the day, and at night the anxiety results in nightmares. The person feels tired, insensitive, lethargic.
- Emotional. The consequences of burnout are expressed in the acquired character traits of the victim: he is capricious, demanding, and quick-tempered for any reason. A person suffering from stress is overcome by feelings of loneliness and isolation. Depression and sadness are the main symptoms of burnout.
- Behavioral. The behavioral consequences of burnout are more common in adolescents and children. The victim is undernourished or overeating, hides from other people, and suffers from insomnia. The victim of stress cannot and does not want to complete the assigned tasks.
The effects of burnout manifest themselves in one or more symptoms. Loss of control over their emotions by expressive people occurs with increased aggression: a person destroys himself, his environment, and relationships.
In women, burnout is expressed by frigidity and sexual coldness. In men, burnout can manifest as sexual dysfunction.
Chest pain and tachycardia are two symptoms that indicate chronic stress. Fatigue coupled with aggression or inaction characterize chronic stress. Only a specialist can determine how advanced the disease is. It is very difficult to get rid of a protracted problem without the help of a specialist.
Destruction of relationships
Stress itself cannot lead to antisocial behavior of the victim; the consequences of a stressful state are responsible for the destruction of relationships in the family and at work. Psycho-emotional changes affect the perception of the world and people around you. A person in a state of constant tension is not able to objectively assess the situation. Conflict is a consequence of chronic stress: an aggressive attitude turns into a constant response. Irritability leads to a narrowing of the social circle. If a person feels morally bad, he splashes out negativity on loved ones, friends or colleagues.
Intrafamily relationships also suffer from the effects of stress. Communication between spouses is disrupted. Hot temper and suspiciousness disrupt harmony in the family: a person tries to relieve tension by splashing out negative emotions. In intimate terms, the victim is cold and uninitiative. Lack of sex life affects the relationship of spouses.
Prolonged stress is dangerous for work relationships. Conflict and temper lead to confrontation in the workplace, dismissal and loss of stable income. People with an apathetic state due to depression lack zeal for work - the employee receives constant criticism from colleagues and superiors, which aggravates his condition. The body launches additional defense mechanisms: the employee quits, falls into even greater depression, and loses the meaning of life.
Family relationships suffer greatly from stress
Features of the phenomenon
Representatives of the stronger sex often experience psychological stress. Problems with colleagues and management, financial difficulties, conflicts with a spouse, parents and children can throw anyone off balance. And if there are too many unpleasant situations, disruptions occur in the body, as a result of which physical and mental pathologies develop.
Symptoms of stress in men are not always pronounced.
After all, it is believed that representatives of the stronger sex should not show their feelings. And a person is taught to hide emotions from childhood.
Combating the effects of chronic stress
Comprehensive exercises will help get rid of severe nervous tension: a person undergoes emotional therapy and performs physical exercises. Complex activities lead a person to inner harmony. To treat chronic stress use:
- Yoga. Yoga classes allow you to concentrate your attention, focus your thoughts and let go of anxiety. Daily yoga practice has a beneficial effect on the physical condition of the body.
- Breathing exercises. Breathing techniques can be used at home, at work and even on public transport. Holding your breath and breathing calmly will ensure the supply of oxygen to the brain. Through breathing, a tense body relaxes and internal processes are normalized.
- Relaxation techniques. Massage and acupuncture will improve the functioning of the digestive system, blood circulation and muscle tone. Relieving tension will help you get rid of the effects of work stress.
- Lifestyle organization. Normalization of nutrition and a healthy lifestyle changes thinking. If a person takes care of himself, his stress level decreases.
To combat stress, it is not necessary to attend paid classes.
A person who has suffered emotional burnout can do home exercises. Morning jogging and a balanced diet will improve internal metabolic processes.
Quiet activities such as reading, knitting, art therapy are useful to improve morale. Concentrating energy and attention on one process has a beneficial effect on people with anxious thoughts.
What to do if found
If you find signs of chronic stress, try to determine the source yourself. Working on the night shift, the noise of the railway outside the window, a baby crying behind the wall every night, pressure from the boss - all these are physical reasons. They can be changed: move out of your apartment, change the soundproofing, find a new job.
If you find yourself in an emotional turmoil (anxious, depressed, can’t concentrate), you can’t determine its cause or cope with chronic stress on your own for more than two weeks, evidence-based medicine suggests turning to a specialist: a psychologist or psychotherapist.
It is more difficult to deal with a problem alone than when an unbiased person with a sober view helps you. It will help determine the cause: psychological, physical or systemic disease and prescribe competent treatment.
