PSYCHO-EMOTIONAL STRESS.

Personality and its development. The nature of emotions.

Stress as a factor affecting human health. Physiological mechanisms of stress. Classification of types of stress: stress, eustress, distress, their significance for the human body. Causes of stress and distress: conflict situations, information overload, interpersonal relationships. Emotional distress (neurosis).

Protection and ways to overcome stress: the "retreat" strategy, the formation of a new dominant, breathing exercises, physical exercises, relaxation methods, psychophysiological and ideomotor training.

6.1. What is stress?

6.2. Selye's main points about stress.

6.3. Physiological basis of stress.

6.4. Psychological bases of stress.

6.5. Classification of stressors.

6.6. Functional disorders (diseases of adaptation).

6.7. Ways to deal with stress.

6.7.1. Relaxation.

6.7.2. Relaxation exercises.

6.7.3. Concentration.

6.7.4. Autoregulation of breathing.

6.7.5. First aid for acute stress.

Test questions.

"In a healthy body - a healthy mind", so the ancient Romans said, so says the Health System. Health rules, contrasting air and water baths, proper nutrition, while creating physical health, simultaneously form a powerful nervous force and mental health.

But there is another, no less fair aphorism belonging to the sages of the East: "In a healthy mind - a healthy body." Strengthening and improving his spirit, a person strengthens his physical health. The interaction of the body and spirit improves not only the physical, but also the spiritual energy of a person, makes him more harmonious, healthy, creative.

Healthy nervous system helps a person to withstand all the hardships and storms that he is exposed to in life.

6.1. What is stress?

Translated from English, stress means "tension, pressure." Canadian scientist (physician, physiologist, psychologist) Hans Selye defined stress as a non-specific reaction of the body to any demand presented to it. The biological function of stress is adaptation. This reaction is designed to protect the body from various influences: physical, mental. Stress is a way to achieve the stability of the body under the influence of a damaging factor.

Each requirement presented to the organism is in some sense peculiar, that is, specific, but in addition to the specific effect, the requirement gives a non-specific need to carry out adaptive functions, that is, to adapt to the difficulty that has arisen. It follows that specific events require a non-specific response.

Currently, stress is an important cause of mortality, as it disturbs the psychosomatic balance. Stress makes high demands on our psyche, while sparing our body, "saving" on it. This leads to disharmony of the natural balance.

Still, stress should not be avoided. G. Silje noted "complete freedom from stress means death", the level psychological stress the lowest in moments of indifference, but never zero.

It does not matter to the body if a person experiences positive experiences or negative ones, stress depends only on the intensity of the requirement.

On fig. 6.1. the effect of stress response on human performance is shown.

Rice. 6.1. The ratio of stress response and performance.

Stress activation can be a positive motivating force that improves the subjective "quality of life". This positive stress is called "eustress" and weakening, excessive stress - "distress".

As stress increases, overall well-being and manifestation of health improves. However, continuing to grow, stress reaches its climax. This point can be called the optimal level of stress, because if stress increases further, it becomes harmful to the body. The point at which an optimal level of stress is reached depends on innate biological as well as acquired physiological and behavioral factors.

The mechanism of the stress reaction was formed at an early stage of human development as a protective mechanism. During the period of evolution, this mechanism has been polished to automatism and works instantly. But during the period of its formation, humanity faced other tasks (to escape from a predatory beast, to kill an animal in order to feed a family, etc.). In the modern world, people solve different problems, but the mechanism of the stress response remains the same. A defensive reaction is triggered for a person to act, this is a command - "attack or run away." Its task is the rapid mobilization of energy reserves, the goal is to survive. We live in a civilized world, and we do not follow this command, we restrain our emotions, and they have no other choice but to manifest themselves in one of the functions of the body.

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Introduction

Psycho-emotional stress

Fragment of the work for review

Socio-psychological block. Any person, whether he wants it or not, is influenced by his social environment and, more broadly, the social and objective environment. Under stress, the attitude to the surrounding world, including the world of people, changes, especially under the influence of physical, physiological stressors, and as a result of contacts with people whose nature of communication is changed by stress (6, p. 183).
In the process of activity, motives are "filled" emotionally, are associated with intense emotional experiences, which play a special role in the emergence and course of states of mental tension. It is no coincidence that the latter is often identified with the emotional component of activity. Hence the parallel use of such concepts as "emotional tension", "affective tension", "nervous-psychic tension", "emotional arousal", "emotional stress" and others. What all these terms have in common is that they refer to the state emotional sphere a person, in which the subjective coloring of his experiences and activities is clearly manifested.
However, according to N. I. Naenko, these concepts are not actually differentiated from each other, the proportion of the emotional component in states of mental tension is not the same and, therefore, one can conclude that it is unlawful to reduce the latter to emotional forms. This opinion is shared by other researchers who tend to consider the concept of "mental stress" as generic in relation to the concept of "emotional stress".
A simple indication of the obligatory participation of emotions in the genesis and course of mental tension is not enough to understand their place in the structure of the corresponding states. The work of N. I. Naenko reveals their role in reflecting the conditions in which the activity is performed, and in the implementation of the regulation of this activity (22, p. 92).
G. N. Kassil, M. N. Rusalov, L. A. Kitaev-Smyk and some other researchers understand emotional stress as a wide range of changes in mental and behavioral manifestations, accompanied by pronounced non-specific changes in biochemical, electrophysiological parameters and other reactions.
Yu. L. Alexandrovsky connects the tension of the barrier of mental adaptation with emotional stress, and the pathological consequences of emotional stress - with its breakthrough. K. I. Pogodaev, taking into account the leading role of the central nervous system in the formation of the general adaptation syndrome, defines stress as a state of tension or overstrain of the processes of metabolic adaptation of the brain, leading to protection or damage to the body at different levels of its organization through common neurohumoral and intracellular regulatory mechanisms. This approach fixes attention only on the energy processes in the brain tissue itself. When analyzing the concept of "emotional stress", the question of its relationship with the concept of "emotions" is quite natural. Although emotional stress is based on emotional stress, the identification of these concepts is not legitimate. It has already been noted earlier that R. Lazarus characterizes psychological stress as an emotional experience caused by a “threat”, which affects a person’s ability to carry out their activities quite effectively. In this context, there is no significant difference between emotion (negative in its modality) and emotional stress, since the influence of emotional stress on the activity of an individual is considered as a determining factor. In psychology, this constitutes the traditional and rather detailed problem of the influence of emotions on motivational-behavioral reactions (30, p. 42).
According to V. L. Valdman et al., in the phenomenon of emotional stress one should distinguish between:
a) a complex of direct psychological reactions, which in general form can be defined as the process of perception and processing of information that is personally significant for a given individual, contained in a signal (impact, situation) and subjectively perceived as emotionally negative (a “threat” signal, a state of discomfort, awareness conflict, etc.);
b) the process of psychological adaptation to an emotionally negative subjective state;
c) the state of mental disadaptation, caused by emotional signals for a given person, due to a violation of the functional capabilities of the system of mental disadaptation, which leads to a violation of the regulation of the subject's behavioral activity.
Each of these three states (they are fundamentally close to the general phases of stress development, but are assessed by psychological rather than somatic manifestations) is accompanied, according to the authors, by a wide range of physiological changes in the body. Vegetative, symptomatic-adrenal and endocrine correlates are found with any emotion or emotional stress (both positive and negative) in the period of psychological adaptation to stress exposure and in the phase of mental maladaptation. Therefore, according to the listed complex of reactions, it is not yet possible to differentiate emotion from emotional (psychological) stress, and the latter from physiological stress (30, p. 44).
G.G. Arakelov believes that the mechanisms of stress and emotions are different, but in the human mind, stress and emotions are actualized simultaneously. Moreover, the strength of the subsequent stress reaction is realized and evaluated by the severity of the emotion, while the initial manifestation of the stress reaction manifests itself at an unconscious level. The emergence of appropriate emotions after assessing the danger is necessary for the subsequent conscious control and choice of behavioral tactics (25, p. 135).
In the activity of a human operator, the main attention is drawn to the problem of the impact of the dominant emotional (mental) state on the process of his functional activity, on the effectiveness of work. The state of emotional (mental) tension is precisely determined by the occurrence of interference in this activity, the appearance of errors, failures, etc. During the development of a direct psychological reaction to an extreme impact, most emergency situations occur. At the first stage of the stress reaction, an acutely developing emotional arousal plays the role of a disorganizer of behavior, especially if the content of the emotion contradicts the goals and objectives of the activity. The complex process of analysis and plan for the formation of activity, the choice of its most optimal strategy, is disrupted.
Chapter 3
In psychological studies, various complexes of emotional response are compared with a tendency to form one or another psychosomatic pathology. In humans, the most common superstrong stress stimulus leading to the development of cortico-visceral disorders is mental trauma, inflicted in some cases acutely, once, often suddenly, and in other cases chronically, repeatedly, often gradually, almost imperceptibly, but deeply affecting mental sphere and, as a rule, proceeding against the background of emotional accompaniment, which intensifies the impact of the traumatic factor. A frequent consequence of the impact of mental trauma are psychosomatic diseases.
About the role of unreacted emotions in the formation of somatic disorders, G. Flang wrote, in particular, in 1932: “Sadness, not crying out with tears, makes other organs cry.” The common and main cause of hypertension, as well as peptic ulcer, which also belongs to the category of psychosomatic disorders, is increased neuropsychic trauma and excessive psycho-emotional stress, - he considered, based on the experience of the Great Patriotic War, especially on the Meterials collected during the 900-day siege of Leningrad, a prominent domestic therapist M.V. Chernorutsky. (12, p. 383)
In 92% of cases, severe mental trauma and prolonged nervous strain were noted by T.S. Istamanova in the anamnesis of patients with neurasthenia, accompanied by functional disorders of internal organs. The increase in cases of peptic ulcer and its atypical course during the Second World War was observed in almost all warring countries. During the aerial bombardment of London, Liverpool and Coventry by German aircraft, British doctors noted in these cities a sharp increase in the number of gastric perforations in patients suffering from peptic ulcer. On the material of a medical examination of 109 thousand people, Z.M. Volynsky found that hypertension was twice as common in front-line soldiers and three times more often in people who survived the Leningrad blockade and other horrors of war than in those who were in war time in the rear.
Each emotion is characterized primarily by the subject's intrapersonal state - experience. Experience is the expressive side of emotion. The expressive side of emotion is the characteristic objective changes in the vital activity of the organism, manifested by electrophysiological, biochemical, vegetative-vascular and motor effects. As a physiological phenomenon, emotion is the result of the activity of the whole brain, as a psychological phenomenon, it is a specific expression of the activity of the individual. Initially arising as a physiological phenomenon and without ceasing to be such at the level of complex personal relationships, emotion acts as an experience, i.e. as a mental phenomenon - in the form of a peculiar form of reflection of a person's attitude to objects and events that are significant for him. In other words, the psychic and the physiological appear in emotions as two sides of a single nervous activity. As PKh.Shingarov points out, there is subjective in emotions, but there is no ideal: external world is reflected not in the form of images created on the basis of temporary connections, but in the form of experiences of subjective states. (12, p. 384)
E.Gelgorn and J.Lufborrow find a certain connection between the quality (modality) of emotional experience and the specifics of changes occurring in the physiological systems of the human body. In particular, they believe that “emotions can be accompanied by sympathetic tuning of some organs and systems and parasympathetic tuning of others. In indignation and indignation, sympathetic influences predominate in the vascular system, while parasympathetic influences predominate in the gastrointestinal tract. In a state of anger, the excretion of catecholamines, especially norepinephrine, increases. When experiencing fear against the background of an increase in the level of catecholamines, a predominant increase in adrenaline is observed. The Swedish researcher M.Frankenhäuser calls adrenaline the “rabbit hormone”, in contrast to norepinephrine, the “lion hormone”.
Emotional activation of vegetative systems under normal conditions is an adaptive reaction of the body and does not lead to pathology of internal organs. Emotional states, according to Yu.M. Gubachev, B.V. Iovlev, B.D. Karvasarsky, “become factors in the pathogenesis of somatic diseases either in the presence of sharply altered structures of target organs, the adaptive capabilities of which are sharply reduced, or under the condition of extreme strength and duration of such states. This provision is based, in particular, on the results of studies by K.M. Bykov and I.T. Kurtsyn, in which it was shown that when any physiological system (organ) is weakened, it is involved in the pathological process, regardless of the specific psychological content. conflict.
The physiological response to stress does not depend on the nature of the stressor, as well as on the type of organism in which it occurs. This reaction is universal and is aimed at protecting a person or animal and maintaining the integrity of its body. The protective reaction in case of continued or repeated action of a stressor includes three stages, united by the concept of "general adaptation syndrome". (28, p. 141)
At the first stage - anxiety - changes in the body occur, such as muscle tension, rapid breathing, accelerated pulse, high blood pressure, anxiety. It reflects the mobilization of all resources in the body. In this case, the body's resistance decreases, and if the stressor is strong enough, then death may even occur.
In the second stage - resistance - the body begins to adapt to the ongoing effects of the stressor. During this stage, increased resistance to the stressor is established. The stability (resistance) of the organism in relation to it becomes higher than the initial level.
The third stage - exhaustion, which occurs when exposed to super-strong or super-long stimuli, is accompanied by a decrease in the body's resistance and, in severe cases, can lead to its death.
Selye divided stress into constructive and destructive, emphasizing that not all stress is harmful. Constructive stress, having passed the stage of anxiety, ends with the adaptation of the body to a new situation, increasing its stability. However, if the stress factor is of great intensity or duration, if it is incorrectly assessed, if several stress factors are combined and the body is weakened for other reasons (due to hereditary or congenital weakness of defense mechanisms), then stress can become destructive. In such cases, the reactions of adaptation reach the level of exhaustion and the processes of destruction are launched - protection through illness, maladaptation.
Disadaptation is a state of disturbed homeostasis (dynamic balance of the body and the environment), which occurs if the protective mechanisms have been exhausted, and the effect of the stress factor has not been completely neutralized. (28, p. 158)
A stress factor is any influence coming from the external environment or arising inside the body that causes a stress response.
There are two ways of causing stress: psychological and physiological. If a stress factor is not recognized by a person, but causes symptoms characteristic of stress, then such stress is regarded as physiological or systemic.
If the stress factor is refracted to a greater or lesser extent through the consciousness of a person, then the resulting changes are considered psychological stress. The impact acquires a stressful character if it is assessed by a person as threatening his social, psychological or physical well-being. Of great importance is the understanding of iatrogenic stress, which arises from receiving information from medical professionals that can cause anxiety in the patient. One of the causes of psychological stress in a person is the inability to realize one or another significant need for him, caused, for example, by illness. The psychological causes of stress are called mental trauma (psychotrauma). Currently, the concept of psychological stress is often equated with the concept of frustration.
Frustration (from Lat: frustratio - deceit, frustration, destruction of plans) is a mental state of collapse and depression, expressed in the characteristic features of experiences and behavior that are caused by the experience of failure. Difficulties that arise on the way to achieving a goal or solving problems are perceived as insurmountable. The situation in which such a mental state occurs is called frustrating. (1, p. 232)
Despite the variety of frustrating situations, they are characterized by two mandatory conditions:
the presence of an actual need as a source of activity, a motive as a specific manifestation of a need, a goal and an initial plan of action;
blocking the possibility of its implementation, the presence of resistance (an obstacle - a frustrator).
Types of obstacles.
1. Passive external resistance - the presence of an elementary physical barrier, a barrier on the way to the goal; remoteness of the object of need in time and space.
2. Active external resistance - prohibitions and threats from the environment, if the subject does or continues to do what he is forbidden.
3. Passive internal resistance - conscious or unconscious inferiority complexes; inability to implement the plan, a sharp discrepancy between the high level of claims and the possibilities of execution.
4. Active internal resistance - remorse (2, p. 11).
The main subjective psychological manifestations of a stressful state are anxiety and fear, i.e. feeling of vague threat, danger. It is due to the fact that a person cannot accurately determine the nature of the threat due to the lack or lack of information about the stimulus, its incorrect logical processing, or a combination of both. A slight degree of anxiety sometimes has a positive effect on the intellectual and physical activity of a person. Examples of this are the improvement in the ability to recall the necessary material on the exam with slight excitement; an increase in sports performance with moderate pre-start stress, etc. As anxiety increases, productive activity decreases. But in all cases, anxiety is a signal of trouble that prompts a person to take certain actions that help him get rid of this feeling. Fear arises when a person does not find in this moment way out of a situation that threatens him, but singles out as its cause some specific factor (phenomenon, object), which in fact may not be a true prerequisite for stress. Fear, like anxiety, has a protective value, it encourages a person to act in order to preserve himself. However, when overexpressed, fear can lead to disorganization of behavior.
Stress and blood cholesterol levels. Elevated cholesterol leads to the development of atherosclerotic plaques on the walls of blood vessels, which causes a violation of blood flow (usually its deterioration). This can result in strokes and heart attacks. It is generally accepted that there can be several reasons for high blood cholesterol levels. It has now been shown that one of the important causes of high cholesterol levels is increased stress levels. So, accountants had a sharply elevated cholesterol level when they had to do a large amount of work in a short time - to prepare a summary report or summaries for the tax authorities. Testing of medical students immediately before and after final exams shows that 20 out of 21 examined students have an increased level of cholesterol-s sterol in blood serum before exams, i.e., in a stressful situation. (18, p. 339)
Arterial hypertension. This is the increased and damaging pressure of the blood against the walls of the arteries. There can also be several reasons for high blood pressure. But there is no doubt that the action of stressors leads to an increase in pressure.
Emotional stressors are considered as one of the main factors in the etiology of hypertension. Therefore, educational programs for hypertensive patients provide training in methods of managing stress levels.
Stroke and coronary heart disease. A stroke occurs as a result of a blockage in blood flow or a rupture of a blood vessel in the brain, which causes a lack of oxygen and death of nerve cells. A stroke can result in paralysis, speech impairment, motor impairment, or death. It is believed that stroke is associated with high blood pressure, stressors and some other causes. (18, p. 340)
Coronary heart disease (CHD) and its association with increased levels of stress are explained by increased activation of stress mechanisms under the influence of stressors: increased heart rate, increased blood pressure, fluid retention in the body. The typical victim of a heart attack is an overworked, overworked, overweight businessman with a cigarette in his mouth, relieving stress with alcohol. Type A behavior has been identified and is most common in people who have had a heart attack. Usually these people are aggressive, vain, impatient, hostile, dependent on the evaluation of their work, doing several things at once.

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The influence of stress explains the occurrence of many diseases. Before coping with stress, it is imperative to understand the causes of psycho-emotional stress - this is the only way to protect yourself from a relapse.

You will learn about how stress affects the human body and what phases of stress development exist according to the teachings of Hans Selye from this article.

Three phases of stress development according to Selye

“Stress (from the English stress - tension) is a non-specific response of the body to any requirement presented to it. This requirement is non-specific, it consists in adapting to the difficulty that has arisen, whatever it may be. - defines stress Hans Selye, creator of the doctrine of stress. Life without stress is impossible. Selye warns:"Stress should not be avoided, for complete freedom from stress means death." And further:"Stress is the flavor and taste of life."

Stress and its impact on a person became the subject of Selye's scientific research, to which he devoted his whole life. The scientist distinguishes positive stress and harmful stress, or distress.

Hans Selye called the body's reaction to various factors the general adaptation syndrome, or biological stress syndrome. It runs in three phases.

I phase of stress- an anxiety reaction, which is caused by increased production of glucocorticoid hormones by the adrenal cortex, which create the conditions for dealing with stress.

II phase of stress according to Selye - the phase of resistance. If the action of the stressor is compatible with the possibilities of adaptation, the production of glucocorticoids is normalized, the body adapts. At the same time, the signs of an anxiety reaction disappear, and the level of body resistance rises much higher than usual.

III phase of stress- phase of exhaustion. After a long action of a stressor to which the body has adapted, the body's ability to adapt gradually weakens, signs of anxiety reappear, but changes in the adrenal cortex and other organs are already irreversible, and if the effect of the stressor continues, the person dies.

These three phases of stress are constantly reproduced in a person's life. In any situation, first there is a reaction of surprise or alarm due to inexperience or inability to cope, it is replaced by a phase of resistance, when a person already knows how to cope with the task that has arisen, after which the exhaustion phase begins, leading to fatigue.

Psycho-emotional stress and its causes

Psycho-emotional stress- one of the most common conditions in modern man. Emotional stress has a comprehensively destructive effect on the body, undermines health. Chronic psycho-emotional stress creeps up unnoticed. More recently, air traffic controllers and train drivers were among the professions requiring “special stress”. Today, whole social groups - businessmen, bankers, deputies, journalists, car drivers - are already in a state of "constant stress".

The most common causes of psycho-emotional stress (stressors - stress-causing factors) in humans are emotional stimuli. Any impact on the body, disease, injury, physical and mental stress, infectious agents cause stress.

Residents of large cities are especially susceptible to the chronic effects of stress on the human body. Stress in small amounts is even beneficial for the body (glucose formation in the liver is stimulated, blood sugar levels rise, fat is more intensively extracted from fat depots, inflammation is inhibited, the body's resistance to external influences increases), while chronic stress can bring great harm.

Psycho-emotional stress is the cause of the development of:, hypertension, stroke; ulcerative lesions of the gastrointestinal tract; oncological processes.

The impact of psycho-emotional stress on health

How does stress affect the body and what are the causes of its development?

The harmful effects of stress on the body are manifested by the following factors:

• dysfunction of the heart;
• the growth of alcoholism and drug addiction;
• a sharp increase in the frequency of sexual disorders;
• an increase in injuries;
• an increase in the number of suicides;
• society's disability.

Emotional stress is the main cause of reduced life expectancy, increased mortality and, in particular, sudden death. Diseases caused by stress end life, and on a global scale they threaten the very existence of a person. Emotional stress has become a problem for the survival of mankind and, along with other global issues acquired an acute social significance.

The effect of stress on the body is such that almost all parts of the sympathetic nervous system and adrenal glands are involved in the process, the release of adrenaline, norepinephrine and glucocorticoids increases more than 10 times compared to the state of rest, which adversely affects the heart.

There are many typical human causes of stress: increased pace of life, excess information, lack of time, reduced physical activity, urbanization, inadequate nutrition. Overeating, physical inactivity, overweight predispose to development, exacerbate its course and harmful effects on the body as a whole. Also great is the impact of stress on cardiovascular health and sexual health in particular. In conditions of constant life with stress, the role of proper nutrition as one of the main factors in maintaining a healthy heart.

How to cope with psycho-emotional tension and stress on your own

If you don't know how to deal with stress on your own, talk about your problems with your loved ones more often. Communication with loved ones, with family and friends, support from their side has a beneficial effect on the nervous system.

Do not change the usual rhythm of life. Often people under stress are unable to perform their daily duties. It is very important that a person does not give up his usual activities, the monotony and routine of which will have a beneficial effect on mood.

Start your day with exercise. Physical activity significantly improves mood.

Give up large amounts of coffee, tobacco and alcohol or significantly reduce their use. Coffee, cigarettes, alcohol and stress are incompatible, as this "explosive" mixture can give rise to insomnia and severe emotional stress.

Another effective way to cope with psycho-emotional tension and stress is to try to get enough rest. If you have insomnia, just lie in a dark room with your eyes closed, listening to music (of course, not rock, pop, metal, etc.), think of something pleasant.

Watch your nutrition. Food should be low-calorie, fresh, rich in vitamins, raw fruits and vegetables.

Go to public places more often, go to theaters, concerts, museums.

Bring joy to yourself and your loved ones. Love. Have sex regularly. Rejoice in life.

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

Complete elimination of stress means the end of life

What is psychological stress? Here is its classical definition given by the author of the theory. Stress (stress - a state of increased stress, emotional stress) - a complex of non-specific adaptive reactions of the body to any requirements presented to it due to the influence of stress factors that led to a violation of its homeostasis. Nonspecific reactions are adaptive actions aimed at restoring the initial state of the body, producing specific effects on specific stimuli. Any surprise that introduces a change in the habitual life of an individual can be a stress factor. It does not matter whether 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 necessary effort to restructure the usual rhythms of life, the intensity of energy expended to adapt to new requirements plays a role.

Types of stress

In medical practice, it is customary to divide stressful situations into two types: eustress is a positive form And distress is negative. Eustress mobilizes the body's vital resources and stimulates further activity. Distress brings, inflicts a "wound", which, even when fully healed, leaves scars.

Distress has a negative impact on the somatic and mental health of a person and can give impetus 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, the endocrine glands work more intensively. With prolonged or frequent influence of stress factors, the psycho-emotional sphere goes wrong, which often leads to severe depression or to.

According to the nature of the impact of stressors, there are:

• neuro-psychic;
• temperature (thermal or cold);
• light;
• food (as a result of food deficiency);
• other types.

Outstanding Psychologist Leontiev argued that in the case when the body demonstrates reactions to external phenomena not related to the satisfaction of vital needs (food intake, 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(war, hooligan attacks, natural disasters) and critical psychological events(death of a relative, change in social status, divorce, exam). For some, the events that have occurred are a shock, for others it is a natural phenomenon, and the intensity of the reaction is purely individual. It is an indisputable fact that in order for a response to a stimulus to occur, this stimulus must have a certain strength. And each individual has a fickle, changeable threshold of sensitivity. An individual with a low sensitivity threshold demonstrates a strong reaction to a stimulus of low intensity, while a person with a high sensitivity threshold does not perceive this factor as an irritant.

Biological and psychobiological stress

Stress is also usually divided by parameters into two groups:

• Biological;
• Psychological.

The definitions of psychological stress are different from different authors, but most scientists refer to this type of stress due to the influence of external (social) factors or formed under the influence of internal sensations. It is not always possible to apply the regularities of the stages of its course to psycho-emotional stress, since each individual has purely individual properties of the psyche and personal characteristics of the work of the autonomic nervous system.

Differentiate the type of stressful situation allows the control question: “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.

Psycho-emotional stress differs from the biological species by 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 the person's assessment of the degree of his participation in influencing the problem situation, the perception of the quality of the chosen methods of neutralizing stressors.

The technique for measuring stress sensations (PSM-25 scale) is aimed at analyzing the emotional state of a person, and not at studying indirect indicators (stressor, indicators of depressive, anxiety-phobic states).

The main differences between biological and psychological stressful situations are:

Group	biological stress	Psychological stress
Cause	Physical, chemical, biological effects of stressors	Own thoughts, inner feelings, the impact of society
Danger level	Real	virtual, real
Orientation of stressors	Somatic health, life threatening	Emotional sphere, self-esteem, social status
Nature of response	"Primary" reactions: fear, fright, rage, pain.	"Secondary" reactions: excitement, anxiety, irritability, anxiety, panic, depressive states
Time range	Clearly marked within the boundaries of the present and near future	Unclear, vague, includes the past and an indefinite future
Influence individual features character	No or minimal	Essential
Example	Viral infection, trauma, food intoxication, frostbite, burn	Conflict in the family, parting with a partner, financial difficulties, changes in social status

Stress: the main stages of development

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

Stage 1. Emotional reaction of alarm.

At this stage, the first response of the body to the impact of stress factors is manifested. The duration of this phase is strictly individual: for some people, the increase in tension passes in a matter of minutes, for others, the increase in anxiety occurs within a few weeks. The level of body resistance to external stimuli decreases, self-control weakens. A person gradually loses the ability to fully control their actions, loses self-control. His behavior changes to completely opposite actions (for example: a calm, self-possessed person becomes impulsive, aggressive). The person avoids social contacts, alienation appears in relation to relatives, the distance in communication with friends and colleagues increases. The influence 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, the maximum activation and strengthening of the body's resistance to the stimulus takes place. Prolonged exposure to a stress factor provides a gradual adaptation to its effects. The resistance of the organism 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.

Stage 3. Exhaustion.

Having exhausted the available energy resources due to the impact of a stressor for a long time, a person feels severe fatigue, devastation, fatigue. The feeling of guilt joins, repeated signs of the stage of anxiety appear. However, in this phase the body's ability to readaptation is lost, the person becomes powerless to take any action. Disorders of an organic nature appear, severe pathological psychosomatic conditions arise.

Each person has been “programmed” since childhood with her own personal scenario of behavior in a stressful situation, reproduced in frequency, form of manifestation of the stress reaction. Some experience stressors daily in small doses, others experience distress rarely, but in in full painful manifestations. Also, each person is characterized by an individual focus of aggression in a state of stress. One blames only himself, triggering the mechanisms for 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 stress during stress - an adaptive reaction of the body, appearing and growing 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 work of the cerebral cortex;
• Sympathetic Autonomous System, preparing the body for the unexpected effects of stressors, intensifying cardiac activity, stimulating the supply of glucose;
• subcortical motor centers, controlling innate instinctive, motor, mimic, pantomimic mechanisms;
• organs of internal secretion;
• Back afferent mechanisms, transmitting nerve impulses through interoreceptors and proprioreceptors from internal organs and muscles back to brain areas.

Psychological mechanisms- installations formed and fixed at the subconscious level, arising as a response to the impact of stress factors. Psychological schemes are designed to protect the human psyche from the negative effects of stressors. Not all of these mechanisms are harmless, they often do not allow to evaluate the event 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 the removal of existing desires from consciousness in case of impossibility to satisfy them. The repression of sensations and memories can be partial or complete, as a result of which the person gradually forgets past events. It is often a source of new problems (for example: a person forgets previous promises). Often it becomes the cause of somatic diseases (headaches, heart pathologies, oncological diseases).
• Negation. The individual denies the fact of the accomplishment of any event, "leaves" in fantasy. Often a person does not notice contradictions in his judgments and actions, therefore, he is often perceived by others as a frivolous, irresponsible, inadequate person.
• Rationalization. A way of self-justification, the creation of supposedly logical moral arguments to explain and justify behavior unacceptable by society, arising one's own desires and thoughts.
• Inversion. Conscious replacement of true thoughts and sensations, actually carried out actions with completely opposite ones.
• Projection. The individual projects onto others, ascribes to other people his own negative qualities, negative thoughts, unhealthy sensations. It is a mechanism of self-justification.
• Insulation. The most dangerous response scheme. A person separates a threatening component, a dangerous situation from his personality as a whole. It can lead to a split personality, cause the development of schizophrenia.
• Regression. The subject reverts to primitive ways of responding to stressors.

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

Group 1. Schemes of violation of information reception

• Perceptual protection;
• Crowding out;
• suppression;
• Negation.

Group 2. Schemes of violation of information processing

• Projection;
• Intellectualization;
• Isolation;
• Reappraisal (rationalization, defensive reaction, expiration, illusion).

stress factors

Stress levels are affected by many different factors, including:

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

Causes of stress

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

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

• Death of a close relative
• Divorce
• Parting with a loved one
• Imprisonment
• Serious illness
• job loss
• Change in social position
• Deterioration of financial situation
• Big debts
• Inability to repay loans
• Illness of close relatives
• Problems with law
• Retirement
• Marriage
• Pregnancy
• sexual problems
• The arrival of a new family member
• Job change
• Deterioration of family relationships
• Outstanding Individual Achievement
• Start or end of training
• Change of residence
• Problems with leadership
• Unfavorable team atmosphere
• Changing the schedule of work and rest
• Changing personal habits
• Eating Behavior Change
• Changing working conditions
• Vacation
• Holidays

Stress factors tend to accumulate. Without taking effective steps, driving his feelings inside, left alone with his problems, a person runs the risk of losing contact with his own “I”, and subsequently losing contact with others.

Psychological symptoms of stress

Manifestations of stress- are purely individual, but all the signs are united by their negative color, 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. The main symptoms of stress include:

• Causeless;
• Feeling of inner tension;
• Short temper, nervousness, irritability, aggressiveness;
• Excessive inadequate reaction to the slightest stimulus;
• Inability to control your thoughts and emotions, control your actions;
• Decreased concentration, difficulty in remembering and reproducing information;
• Periods of dreary mood;
• Oppressed, depressed state;
• Decreased interest in habitual activities, apathetic state;
• Inability to enjoy pleasant events;
• Constant feeling of dissatisfaction;
• Capriciousness, excessive demands on others;
• Subjective feeling of congestion, not passing fatigue;
• Decreased performance, inability to perform usual duties;
• - detachment from one's own "I";
• - a sense of the illusoriness of the surrounding world;
• Changes in eating behavior: lack of appetite or excessive food intake;
• Sleep disorders: insomnia, early rise, interrupted sleep;
• Changing behavior, reducing social contacts.

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

stress treatment

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

Medical treatment of stress conditions

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

• the predominant symptoms, the strength and frequency of their manifestation;
• stage and severity of stress;
• patient's age;
• somatic and mental state of health of the patient;
• personal characteristics of character, way of responding to the impact of stressors, individual threshold of sensitivity;
• a history of mental pathologies and borderline conditions;
• individual preferences and material possibilities of the patient;
• 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. To eliminate stress conditions use:

• tranquilizers;
• beta blockers;
• Amino acids;
• Herbal sedatives, bromides;
• Antipsychotics;
• antidepressants;
• sleeping pills;
• Vitamin and mineral complexes.

If the patient is dominated by signs of anxiety (irrational fear, excessive excitement, anxiety for no reason), a short course of treatment with psychotropic drugs is carried out to relieve symptoms. use tranquilizers benzodiazepine series (for example: diazepam) or more sparing anxiolytics other groups (for example: adoptol).

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

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

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

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

With the predominance of depressive manifestations (apathy, depression, melancholy mood), use antidepressants different groups. With a mild form of depressive moods, a long course (more than one month) of herbal remedies is prescribed. So, the antidepressant effect will provide preparations based on St. John's wort (for example: Deprim). In more severe and dangerous cases, psychopharmacological antidepressants of various groups are used. Easy to use, do not lead to overdose and show a high result selective serotonin reuptake inhibitors - SSRIs (for example: fluoxetine). The latest generation of drugs, melatonergic antidepressants (the only representative of this class: agomelatine), are capable of eliminating depressive symptoms and reducing anxiety.

If the patient notes a change in the mode and quality of sleep (insomnia, early awakening, interrupted sleep, nightmares), an appointment is prescribed sleeping pills, both plant origin and synthesized benzodiazepine drugs (for example: nitrazepam) or the latest chemical groups (for example: zopiclone). The use of barbiturates as hypnotics today has lost its relevance.

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

Psychotherapeutic techniques to overcome stress

Psychotherapy of stress conditions- techniques 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 help is often the only unique chance that allows a person who is in a stressful state to overcome existing problems, correct erroneous ideas and get rid of anxiety and depression without negative consequences.

Modern psychotherapy uses over 300 different methods, among the most common, popular and effective methods:

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

Direction 1. Psychodynamic approach

Based on the methodology of psychoanalysis, the founder of which was the famous talented scientist Sigmund Freud. Feature of therapy: the transfer to the area of ​​consciousness (awareness) by the patient of memories repressed into the subconscious sphere, experienced emotions and sensations. Techniques are used: the study and evaluation of dreams, a free associative series, the study of the features of forgetting information.

Direction 2. Cognitive-behavioral therapy

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

Direction 3. Existential approach

The essence of therapy according to this technique is to focus on the existing difficulties, the patient's revision of the value system, awareness of personal significance, the formation of self-esteem and true self-esteem. During the sessions, a person learns ways of harmonious interaction with the outside world, 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 stimulus and adequate self-esteem. The doctor's work with the patient is aimed at liberating the human consciousness, liberation from indecision and uncertainty, getting rid of the fear of defeat. The client learns to really realize 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, anxiety. However, this ability to experience discomfort, oddly enough, is one of the valuable gifts of nature. The state of stress is a phenomenon designed to warn the individual about the threat to the integrity and vital activity of the organism. It is an ideally operating mechanism, activating the 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 effort, change, and difficult decisions.

Everyone needs to learn how to effectively and rationally manage stress. If the event that caused the stress depends on individual activity (for example: emotional stress due to excessive workload in the professional sphere), efforts should be concentrated on the development and analysis of options to change the existing situation. In the event that an emotionally difficult situation is caused by external factors beyond the control and management of an individual (for example: the death of a spouse), it is necessary to accept this negative fact, come to terms with its existence, change the perception and attitude towards this event.

Effective methods for relieving emotional stress and psychological stress

Method 1 Release emotions

Special breathing techniques are designed to relieve accumulated tension, get rid of negative emotions. We perform energetic movements (swings) with our hands, then close our eyes. We take a slow deep breath through the nose, hold our breath for 5 seconds, slowly exhale through the mouth. We perform 10-15 approaches. We try to relax the muscles as much as possible. We focus on the sensations that arise.

Method 2 We reveal the soul

In the prevention and overcoming of stressful conditions, an invaluable role is assigned to emotional support from the outside and friendly communication. Problematic moments, frankly and freely told to a loved one, lose their global significance and are no longer perceived as catastrophic. Friendly communication with optimistic persons allows a person to formulate and express disturbing factors aloud, throw out negative emotions, get a boost of vital energy, and develop a strategy for overcoming problems.

Method 3 We put our worries on paper

An equally effective method of dealing with emotional stress is to keep a personal diary. Thoughts and desires put on paper become more consistent and logical. Fixing in writing one's negative feelings transfers them from the area of ​​the subconscious to the sphere controlled by consciousness and controlled by the will of the individual. After such a recording, stressful events are perceived as less large-scale, the existence of problems is recognized and recognized. With the subsequent reading of one's revelations, it becomes possible to analyze a difficult situation as if from the outside, new ways to overcome it appear, and an incentive is formed to resolve it. The person takes control of their condition and, accepting the past and living in the present, begins to make efforts for well-being in the future.

Method 4 Mapping your own stressors

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 hour of exposure to stressors, it is necessary to identify and explore what specific events can “unsettle”.

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 specific aspects, we highlight situations that present significant difficulty, deprive self-control and restraint. We write them down in order of significance (intensity of response, temporal duration of experiences, depth of emotional perception, emerging negative symptoms) from the smallest negative category to the most traumatic factor. After the Achilles' heel is identified, for each item we make a list of "arguments": we develop options for possible resolution of problems.

Method 5 Transforming emotional experiences into life energy

A great way to get rid of unpleasant manifestations of stress is to perform intensively any physical activity. It can be: classes in the gym, long walks, swimming in the pool, morning jogs or work in the garden. Vigorous physical exercises distract from negative events, direct thoughts in a positive direction, give positive emotions and charge with vital energy. Running is an ideal natural method to “run away” from stress: feeling pleasant physical fatigue, there is no place and strength left for crying about your own grief.

Method 6 Spilling emotions in creativity

A faithful assistant in the fight against psychological stress - creative activity, vocal, music, dance classes. By creating something beautiful, a person not only gets rid of negative feelings, but also uses hidden potential, develops his abilities, and significantly increases self-esteem. Music directly affects the emotional status, transferring to the world of vivid original sensations: it makes you cry and laugh, grieve and rejoice. Through music, the perception of one's own "I" and others 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, survive your negativity, 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, diverse. In the formation of immunity to stress, a significant role is played by the cognitive processes that occur in a person, which determine the skills of orientation in environment, logic of actions, objectivity of judgments, level of observation. No matter how generously or sparingly nature endowed a person with talents, a person is responsible only for the use of his mental abilities, and should not stop on the path of his development.

Method 8 Changing the belief system

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

Method 9 Increasing our own importance

A person who reacts to any stress with violent emotions is distinguished by a lack of confidence in his abilities and a sense of his own inferiority. Due to low or negative self-esteem, a person has a minimum level of claims and takes a “reinsurer position” in life. Raise and shape adequate self-esteem simple exercises help - affirmations (positive statements about your personality, spoken aloud).

Method 10 Doing a difficult task

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

From the spheres that bring satisfaction and joy, we choose one difficult category. We set ourselves a clear goal, define specific deadlines for bringing the idea to life (for example: to study French, construct a helicopter model, conquer a mountain peak).

In conclusion: Everyone can overcome stress and control difficult situation, if it begins to focus on the existing problem, and not on emotionally protective actions. Active possession of one's own consciousness brings exceptionally positive results, gives the individual a sense of dominance over stressors, strengthens the sense of self-worth, increases the assessment of one's abilities, and increases the chance of discovering opportunities.

Psycho-emotional stress is a critical condition of a person who is exposed to excessive emotional and social overload. This concept refers to the adaptive capabilities of the psyche, which are necessary for an adequate response to changes in the surrounding world (positive and negative).

In difficult life situations, internal resources are gradually exhausted.

If for a long time a person does not have the opportunity to relax, switch attention from a traumatic situation, a kind of “burnout of the soul” occurs.

Aspects that characterize the concept of "psycho-emotional" stress:

Modern psychology describes the concept of "psychogenic" stress as a set of emotional and cognitive reactions of a person to a certain life situation. The sources of stress can be both real traumatic events (death of a loved one, natural disaster, war, job loss), as well as an excessively negative perception of various circumstances by a person in his own life.

Psychology to help - what to do when strength is at its limit?

Popular psychology helps to cope with stress, the causes of which lie in a distorted perception of reality, the inability to regulate one's own emotions (express them in an appropriate way, restore peace of mind). If the psychological state allows you to work (albeit in a less efficient mode), gain knowledge and strive for self-improvement, then it will be enough to study the aspects of the formation of emotional stress and methods of dealing with it in order to bring yourself into a harmonious state on your own.

Clinical psychology and competent professionals will come to the rescue, which will help to normalize the physical and mental state. First, the impact is on the symptoms of stress (reducing their intensity), then on the causes of their occurrence (complete elimination or reduction of the degree of negative impact).

Psychologists and psychotherapists make it possible to identify all aspects of the occurrence of psychoemotional disorders and help a person to better manage his psyche, increasing adaptive skills.

In advanced cases, the psychological state is so deplorable that it is on the verge of neurosis or clinical depression. A person needs medical treatment, which only a psychiatrist has the right to provide.

Psycho-emotional state - the basis of personal health

The human psyche has an extremely complex structure, so it can be easily unbalanced due to the impact of various adverse factors.

The main causes of mental disorders are:

• cognitive disorders;
• emotional overload (psychogenic stress);
• physical illnesses.

The concept of "psycho-emotional state" means the totality of emotions and feelings experienced by a person. This includes not only what a person experiences “here and now”, but also a wide range of mental scars from old experiences, repressed emotions and unfavorably resolved conflicts.

Detrimental effect on mental state

Most bright characteristic healthy psyche - the ability to independently experience life's difficulties. The reasons for failures in the mechanism of "self-regulation" can be very diverse. Each person is “knocked down” by a certain situation that is important in his mind. Therefore, the concept of psycho-emotional stress is always associated with the interpretation and evaluation of a person's own life.

The principle of destructive influence is simple:

• bring the negative emotions of a person to the maximum limit (boiling point);
• provoke a "nervous breakdown" or the inclusion of an emergency braking mode (apathy, emotional burnout, mental devastation);
• exhaust emotional reserves (memories of positive emotions).

The result is psychological exhaustion. It is important to remember that the impoverishment of the emotional sphere is always accompanied by violations of the logical-semantic, cognitive area of ​​the psyche. Therefore, recovery methods always involve an integrated approach to the triad: “body-mind-soul” (harmonization of their interaction).

Common causes of psycho-emotional overload

1. The occurrence of an unexpected negative event in the life of an individual.
2. Prolonged accumulation and suppression of negative emotions(Example: lifestyle in "background stress" mode).

The mental health of a person when receiving emotional / sensory stress depends on the scale of the adverse event and the real possibilities of the person (mental, financial, temporary, physical) to cope with it at a given time.

Gender Interaction

The psychological health of a person directly depends on the realization of one of the most important needs - to love. The search for a partner begins with the state: "I want to receive love", and the creation of a family - "I want to give love." Any failures and delays in this area cause a powerful emotional imbalance.

Death of loved ones

The loss of significant social connections destroys a stable mental state and exposes a person to a rigorous revision of his own picture of the world. “Life without this person” seems faded, devoid of meaning and hope for happiness. Others can see vivid symptoms of depression or neurosis. A suffering person needs a competent psychological help and support from loved ones. The greatest risk of getting a nervous breakdown, the formation of suicidal behavior, entering a state of clinical depression or the manifestation of psychiatric abnormalities, are introverts who have a small social circle and do not receive help from the environment.

Childhood psychological trauma

Children are completely dependent on adults and do not have the opportunity to fully express their emotions and protect their own identity. The result is a mass of repressed resentment and negative emotions. The causes of most chronic diseases lie in the psycho-emotional stress experienced in childhood. Psychoanalysis and humanistic psychology deal best with old childhood traumas.

Unsuccessful passage of age crises

Unsuccessful passage of the “frontiers of age development” or getting stuck on them (the concept of “Peter Pan”, the “eternal student” syndrome) generates large-scale intrapersonal stress. Often the symptoms are so acute that they completely immobilize the volitional and energy resources of a person. Then psychology and the centuries-old baggage of human knowledge about emotions and emotional stress come to the rescue.

frustration

The concept of “frustration” means “disorder of intentions”, when a person finds himself in a situation (real or imagined), where it is impossible to satisfy the needs that are significant at the moment. In a narrower sense, frustration is understood as a psychological reaction to the inability to get what you want. For example, a person lived for many years for the sake of achieving one goal, but at the very last moment the “bird of happiness” fluttered out of his hands.

Prolonged physical illness

The psychology of the 21st century pays special attention to psychosomatic diseases, including more than 60% of existing diseases among them! The influence of the psyche on physical health cannot be overestimated - the popular saying: "A healthy mind in a healthy body" is confirmed by numerous scientific studies.

It is enough to eliminate destructive emotional experiences for a person to recover even with a serious, chronic illness.

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• The harmful effects of stress
• An effective relaxation exercise

Psycho-emotional stress is a difficult condition that can cause dangerous diseases: in some cases, it provokes a cerebral vascular attack. Psycho-emotional stress can be overcome, the main thing is to learn how to do it. To avoid stressful situations, you can try many different techniques.

In modern medicine, there are many ways to help cope with this condition.

You can resort to meditation, yoga, relaxation, you can get rid of the accumulated negative energy with the help of ordinary valerian, mint is a good sedative.

The harmful effects of stress

When a person experiences these conditions, he releases a certain amount of adrenaline and norepinephrine. In large quantities, these hormones are harmful to the body. They contribute to an increase in pressure, as a result of their action, adrenaline and norepinephrine can damage the vascular wall and cause vasospasm. After stress, such dangerous ailments as heart attack and stroke can develop. With frequent testing of negative emotions, a person may develop hypertension, which causes significant harm to health.

Adrenaline and noradrenaline increase muscle tone, moreover, they contribute to an increase in blood sugar levels. If a person has any problems associated with the activity of the cardiovascular system, or has a tendency to high blood pressure, stress will have a stronger effect than on a healthy person. If a person has heart problems, vascular spasms, the consequences of stress can be very dangerous. This mental state can be caused by various negative factors, for example, everyday difficulties, often a person experiences stress while at the workplace. Everyone needs to learn how to deal with stress.

In some cases, people experience chronic stress. accompanied by increased fatigue: in this case, there is insomnia, migraine. Worth knowing: frequent stress can significantly weaken the protective properties of the immune system.

A condition such as chronic stress poses a threat to health: it can cause hypertension, in which there is a frequent increase in pressure. chronic stress negatively affects the state of the cardiovascular system and blood vessels. In this case, there is a considerable risk of sclerotic plaques (especially if the level of cholesterol in the blood is elevated). Bad mood and depression can easily develop into psycho-emotional stress. These conditions can lead to disruption of the organs and all body systems. If a person is sick at the same time, the body will spend energy on dealing with stress and be distracted by the restoration of mental functions, thus, the fight against the disease will be reduced to zero.

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Methods for dealing with anxiety

To alleviate the symptoms of stress, psychologists advise keeping a diary or speaking thoughts into a voice recorder. It is important to ensure that a person can explain, characterize, analyze his own mood. The level of stress can be reduced by writing down thoughts on paper: in order not to go headlong into your thoughts, try to speak out, a person dear to you can listen to your problems. After that, your mood will change to better side, you will be half free from disturbing thoughts. There are many ways to manage stress and provide prevention against this mental illness. The most radical option is to leave civilization.

Pet owners claim that it is the latter that help to cope with stress. When a person strokes a dog or cat, his well-being improves to a large extent. As a result of research, the positive effect of pets has been proven. If a person has a pet at home and often pets him, the psyche becomes stronger, the person himself becomes more restrained, moreover, his pressure normalizes. Pets do not just give joy, they are able to reduce hypertensive crises. To avoid daily stress, you need to try to change external circumstances, for example, change your place of work and even place of residence. Not everyone decides to take such responsible steps, so you can change your attitude towards a specific annoying factor.

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Physical exercise and heart-to-heart talk

Some people prefer to remain silent when under stress, while others try to speak out. To gradually get out of a stressful state, it is recommended to start physical training. By exercising, you can calm down and overcome moderate depression, exercise greatly strengthens the cardiovascular system, it normalizes blood pressure and lowers cholesterol. Regular exercise helps to strengthen the immune system and resist stress every time. After an intense half-hour workout, the mood will improve significantly: a person’s anxiety state will decrease by one quarter, in addition to these features, physical exercises contribute to favorable mental activity. Walking will also help relieve stress: it is recommended to walk for half an hour at a brisk pace.

As mentioned above, talking and writing down thoughts on paper helps to overcome stress. Try to find a person with whom you can discuss your problems, he should listen to you, understand how you feel. To relax and distract yourself from negative thoughts, you can lie on the bed with your eyes closed and imagine that you are relaxing on a sunny beach, breathing in the crystal clear air. Try to come up with a picture that will be suitable for you. It is important to tune in to a positive wave, while turning on your own imagination. These exercises can be done for 30 minutes a day.

To avoid stressful situations, you can resort to a technique called progressive relaxation. It is necessary for a person to understand the difference between when his muscles are in a calm state and when they are in a tense state. On the sensations of such a contrast, it is easy to understand when you feel relaxed. It must be realized that the state of relaxation can be achieved almost always when you need it.