Stress - This is a reaction of the human body that occurs in response to the action of a stimulus, regardless of whether it carries a charge - negative or positive. Fast pace modern life and the emergence of new needs leads to the fact that irritants become more and more, and the burden that we have to endure increases incredibly. Kinds:

Useful stresses, or eustresses - the concept has two meanings - "stress caused by positive emotions" and "mild stress that mobilizes the body."

Harmful stresses, or distresses, occur when tension reaches a critical point, when there is no more strength to fight it. The immune system suffers from stress. In a stressful state, people are more likely to become victims of infection, since the production of immune cells drops markedly during periods of physical or mental stress.

emotional stress called the emotional processes that accompany stress and lead to adverse changes in the body. During stress, the emotional reaction develops earlier than others, activating the autonomic nervous system and its endocrine support. With prolonged or repeated stress, emotional arousal can stagnate, and the functioning of the body can go wrong.

psychological stress, as a type of stress is understood by different authors in different ways, but many authors define it as stress caused by social factors. According to the nature of the impact, neuropsychic, thermal or cold, light and other stresses are distinguished.

Adaptation Syndrome- a set of adaptive reactions of the human body, which are of a general protective nature and arise in response to stressors - adverse effects that are significant in strength and duration. The adaptation syndrome is a process that naturally proceeds in three stages, which are called the stage of stress development:

Stage of "alarm"(alarm reaction, mobilization stage) - mobilization of the body's adaptive resources. It lasts from several hours to two days and includes two phases: 1) the shock phase - a general disorder of body functions due to mental shock or physical damage. 2) the “anti-shock” phase. With sufficient strength of the stressor, the shock phase ends with the death of the organism during the first hours or days. If the adaptive capabilities of the body are able to resist the stressor, then the antishock phase begins, where the body's defense reactions are mobilized. The person is in a state of tension and alertness. No organism can be constantly in a state of alarm. If the stress factor is too strong or continues its action, the next stage begins.

resistance stage(resistance). It includes a balanced expenditure of adaptive reserves, the existence of the organism is supported in conditions of increased requirements for its adaptive capabilities. “The duration of the resistance period depends on the innate fitness of the organism and on the strength of the stressor.” This stage leads either to stabilization of the state and recovery, or, if the stressor continues to act even longer, it is replaced by the last stage - exhaustion.

Exhaustion stage- loss of resistance, depletion of the mental and physical resources of the body. There is a discrepancy between the stressful effects of the environment and the body's responses to these requirements.

Stress Realizing Systems.

The mechanisms of adaptation to the effects of stressors are nonspecific and are common to any stressful effects, which allows us to speak of a general adaptation syndrome (or stress reactions).

In modern literature, the mechanisms underlying the stress response are called stress-realizing systems.

The first stage in the stress response is the activation of the sympathetic and parasympathetic parts of the autonomic nervous system.

Physiological changes in the body observed at the first stage of the stress response:

1) increased heart rate;

2) increased heart rate;

3) expansion of the vessels of the heart;

4) narrowing of the abdominal arteries;

5) pupil dilation;

6) expansion of bronchial tubes;

7) increase in the strength of skeletal muscles;

8) production of glucose in the liver;

9) increase in the productivity of mental activity;

10) expansion of the arteries passing in the thickness of the skeletal muscles;

11) acceleration of metabolism.

Stress-limiting systems.

In the process of evolution in the human body, mechanisms have appeared that prevent the development of a stress reaction or reduce its negative side effects on target organs. Such mechanisms are called stress-limiting systems, or systems of natural stress prevention.

GABAergic system. Gamma-aminobutyric acid (GABA) is produced by many CNS neurons, including inhibitory ones.

Under the influence of enzymes, GABA is converted in the brain into GHB (gamma-hydroxybutyric acid), which can inhibit the activity of many brain structures, including the hypothalamus.

As a result, the stress response is not triggered.

endogenous opiates(enkephalins, endorphins, dynorphins). Formed from beta-lipotropin in the pituitary gland under the influence of stress. These substances cause euphoria, reduce pain sensitivity, increase efficiency, increase the ability to perform long-term muscular work, and reduce anxiety. In general, these substances reduce a person's psychogenic reactions to stimuli, reducing the intensity of the emotional reaction that triggers the stress reaction.

prostaglandins(mainly group E). Their production increases under stress, as a result of which the sensitivity of a number of tissues to the action of catecholamines decreases. This is especially expressed in relation to the sensitivity of neurons of the central nervous system to norepinephrine. Thus, prostaglandins reduce the severity of the stress response.

antioxidant system. As noted earlier, under the action of glucocorticoids, lipid peroxidation is activated, resulting in the formation of free radicals, which lead to the activation of many biochemical reactions in cells, which disrupts their vital activity (adaptation fee). However, in the body there are endogenous "extinguishers" of these free radical processes, which are called antioxidants. These include vitamin E, sulfur-containing amino acids (cystine, cysteine), the enzyme superoxide dismutase.

trophotropic mechanisms. Activation of the parasympathetic nervous system during the stress response is the most important defense mechanism against the side effects of glucocorticoids and other participants in the stress response.

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.

A 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 of psychological stress is the lowest in moments of indifference, but never equals 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.

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(military actions, attacks by hooligans, 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 influence 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 on a daily basis in small doses, others experience distress rarely, but in the full extent of distressing 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 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 negative consequences the impact 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, attributes to other people his own negative qualities, negative thoughts, unhealthy feelings. 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 states(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, are capable of eliminating depressive symptoms and reducing anxiety (the only representative this class: agomelatine).

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. The peculiarity of therapy is 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 confronted with stress 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

Not less than effective method dealing with emotional stress is to keep a personal diary. Thoughts and desires put on paper become more consistent and logical. Fixing in writing transfers his negative feelings from 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 activity, 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, real world appears in its diversity, the significance of their 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 the environment, the logic of actions, the objectivity of judgments, and the level of observation. No matter how generously or sparingly nature endowed a person with talents, the individual is responsible only for the use of his mental capacity, and should not stop on the way of its 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. Simple exercises - affirmations (positive statements about your personality, spoken aloud) help to increase and form an adequate self-esteem.

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 a clear goal for ourselves, define specific deadlines for bringing the idea to life (for example: learn French in six months, design 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.

If in the 19th century people died mainly from infectious diseases, today diseases of civilization have come to the fore among the causes of death. They are named so because they are largely determined by the way of life of modern people, which is characterized by low physical activity, overnutrition, constant emotional overstrain.

These diseases primarily include cardiovascular: arterial hypertension, coronary heart disease, concomitant myocardial infarction and cerebral stroke. Psycho-emotional stress also underlies obesity, peptic ulcer of the stomach and duodenum, bronchial asthma, diabetes, allergies, arthritis.

Human health, therefore, largely depends on how he endures stressful situations, how optimal ways of solving life problems he chooses. It has been noted that centenarians “often have a calm character, love of life, optimism, and a desire to be useful to people.

Chronic emotional or nervous overstrain" can occur for a variety of reasons: this is job dissatisfaction, conflicts at work or in the family, and poor working and living conditions. Negative emotions leading to stress can also be the result of sad events in life, for example, of death loved one, divorce. However, it is not the circumstances themselves, sometimes beyond our control, that lead to stress, but the way we perceive them.

In many countries of the world, including ours, mass population studies were carried out using psychodiagnostic methods. It was found that people who are suspicious, insecure, prone to despondency, as well as angry, vindictive, irritable, often conflicting have a higher risk of getting angina pectoris, myocardial infarction or arterial hypertension. This is due to the fact that negative character traits reduce a person’s resistance to stress, contribute to the emergence of strong negative emotions at the slightest pretext. Such an emotional state often becomes chronic, which, in turn, causes adverse physiological reactions, leading to the development of diseases.

Even Hippocrates said: "Despondency, melancholy, fear, anger destroy the body." The scientist X. V. Hufeland, who lived in the 18th century, wrote: “Among the influences that shorten life, fear, sadness, despondency, longing, cowardice, envy, hatred occupy a predominant place.” Curiously, modern Scientific research confirmed these words.

That is why it is so important to train your emotions, try not to dramatize events, be able to switch off from depressing thoughts, establish equal relations with others, and be benevolent towards people. Learn to “extinguish” conflict situations, not attach importance to minor troubles, missteps made by others, and be critical of yourself. Try not to be the initiator of conflicts. Before giving vent to your emotions, think for a second: will you help yourself if you show incontinence, will you not heat up the atmosphere even more? Think: is it worth getting annoyed at all in this situation?

There is another way to deal with stressful situations. This is humor. It is well known that laughter helps to get rid of excessive nervous tension. Looking at the situation with humor, you can largely overestimate its drama, otherwise treat the cause of the conflict and your behavior. And, by the way, it is very important in a conflict situation to understand and feel the thoughts and mood of the “enemy”. Don't try to force your point of view on others. Listen to your opponent's point of view and try to respect it. On the contrary, try to critically perceive your point of view. Don't be ashamed to admit you're wrong and give in. Reasonable concessions are not only useful for business, but also cause the respect of others.

Know how to distract yourself from worries and troubles for a while, no matter how great they are. If something is bothering you, distract yourself with some household chores, go to the movies, to an exhibition, listen to your favorite music or read interesting book. Communication with nature helps many people - hiking, climbing, just a walk in the park. Talk to a close friend, girlfriend who will understand and support you.

Scientists have long proven that the best way to relieve nervous tension is physical activity. It can be physical labor, such as gardening, or physical education - walking, running, swimming, gymnastics, any other sport that you enjoy.

Try to walk as much as possible (5-8 kilometers a day). If there is not enough time for walking, walk to work and on business. By

if possible, do not use the elevator. Climbing stairs 3-5 floors is a great workout, and such physical activity helps to better endure stress and relieve nervous strain. Being in good physical shape, a person will resist a viral infection, and withstand heavy workloads. Interestingly, all this has a scientific basis. During physical activity, substances such as endorphins and enkephalins are produced in the body, which have the ability to improve mood, vitality, and make it easier to endure various kinds of stress.

It has also been noticed that those who devote at least 20 minutes to physical education a day are more restrained, correct, and smile more often. With systematic training, anxiety decreases, self-confidence increases - a person's character becomes balanced and calm.

Physical exercise also ensures good sleep. which is also important for coping with stressful situations.

An excellent remedy for stress is a bath (steam or sauna). The bath procedure enhances metabolism, activates blood circulation and thereby relieves nervous and physical fatigue, restores strength, increases vitality, improves mood. If there are no contraindications, then it is advisable to go to bath every 7-10 days.

Autogenic training has proven itself well. Of course, it is necessary to master its techniques with the help of a specialist. Auto-training gives you the opportunity to independently influence your mental and physical state. After all, relaxation of the muscles of the body also relieves nervous tension, normalizes the activity of the nervous system. With the help of such training, you can quickly restore working capacity, improve mood and sleep, and achieve many other useful results.

Perhaps, in order to fulfill all the tips given here, you will need not only to review and change your habits, lifestyle, but also your character. And this requires readiness and desire. In the early stages, this can cost you a lot of effort. But your efforts will pay off handsomely: the psychological climate in the family and at work will improve, you will become more balanced, optimistic and cheerful.

Psycho-emotional stress is a protective and adaptive reaction that mobilizes the body to overcome various obstacles that disrupt vital activity, in the event of many conflict situations, in which the subject is limited in the ability to meet their basic vital biological and social needs.

Reasons for development.

A constant load on the emotional sphere is a continuous repetitive action of stressors that require the elimination of their action. For example, information overload of higher medical education.

The impossibility of satisfying a need in specific conditions, especially if the need for a person is vital importance. For example, the inability to enter a medical university for a person with a medical vocation.

Wrong decision, on the basis of which a system is formed that is not able to satisfy the dominant motivation. For example, an unloved profession.

Unfavorable forecast of satisfaction of the need due to the weakness of the system or insufficient information. For example, the lack of information about the family during the polar winter.

The inability of the central nervous system to create a functional system of adaptation due to the weakness of the nervous processes, especially the lack of inhibition. For example, low intellectual abilities with excessive ambition.

Development mechanism.

1. First, the dorsomedial part of the amygdala nucleus (one of the central formations of the limbic system) is excited.

2. From the amygdala, the flow of impulses goes to the ergotropic nuclei of the hypothalamus, from there the impulse goes to the thoracic region spinal cord and then to the adrenal medulla.

3. In response, adrenaline and norepinephrine are released, resulting in an increase in blood pressure, an increase in cardiac output, a decrease in blood flow in non-working muscles and organs, an increase in the level of free fatty acids(activation of lipolysis), the level of triglycerides, cholesterol, glucose.

The adrenocortical mechanism includes the following chain of events: activation of the neocortex, the septal-hypothalamic complex (release of corticoliberin), the anterior pituitary gland (release of ACTH, stimulation of the adrenal cortex and the release of glucocorticoids and partially mineralocorticoids (aldosterone). Glucocorticoids cause an increase in energy reserves:

increases the level of glucose (due to gluconeogenesis) and free fatty acids.

However, excessive release of glucocorticoids simultaneously leads to undesirable effects (this is called the price of adaptation). There is a triad of morphological manifestations: hypertrophy of the adrenal cortex, involution of the thymic-lymphatic system and the temporary appearance of gastric and duodenal ulcers.

In the development of the general adaptation syndrome (stress reaction), there is a consistent development of the stages of anxiety, resistance and exhaustion.

I. Stage of anxiety - a short-term stage (from 6 to 48 hours), due to the restructuring of the endocrine function of the body, is associated with an increased release of adrenaline and glucocorticoids into the blood, the predominance of catabolic processes. The size of the thymus, spleen, lymph nodes, the amount of adipose tissue decrease, erosion appears in the gastrointestinal tract, the content of eosinophils in the blood and lipids in the adrenal cortex decreases.

II. A steadily increased concentration of adrenaline and glucocorticoids in the blood indicates the onset of the resistance stage. Adrenal hypertrophy occurs. This stage determines the adaptive effect of the stress response.

III. If the stressor was extremely strong or its effect did not stop for a long time, stage 3, the stage of exhaustion, may develop. It is associated with functional insufficiency of the adrenal glands. At the same time, they return

symptoms characteristic of stage I (shock phase), but now they are irreversible, which can lead to the death of the organism. In internal environment there is not only a violation of homeostasis, but also develops multiple organ failure with a predominance of catabolic and necrotic changes in organs and tissues.

Prolonged emotional stress is dangerous, as conditions are created for the pathogenic effect of the content of emotions on the central nervous system - neuroses, psychoses and the autonomic nervous system - the source of various somatic diseases - hypertension, coronary heart disease and brain disease, diabetes mellitus, peptic ulcer disease.

Examples:

Mechanism of stress-induced myocardial damage: overload of Ca ++ cells and an increase in free radical forms of fatty acids leads to damage to cell membranes and disruption of the structure and function of cells.

The mechanism of stress ulcers in the gastrointestinal tract: Long-term mobilization of energy and plastic material with the redistributive nature of the blood flow creates conditions for ischemic damage to "non-functioning organs".

Long-term leads to the development of stress-induced immunodeficiency (glucocorticoids have an immunosuppressive effect), which, in combination with the expression of proto-oncogenes, may be one of the mechanisms of the oncogenic effect of stress.