Recovery after stress – let’s study it thoroughly

Recovery after stress – let’s study it thoroughly

Mental health is an integral part and the most important component of human health. The Charter of the World Health Organization states: “Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. What is important in this definition is that mental health is not only the absence of mental disorders and forms of disability, but it is a state of well-being in which a person realizes his or her abilities, can withstand the normal stresses of life, work productively and contribute to society. In this positive sense, mental health is the foundation of human well-being and effective community functioning, as mental health and

well-being are essential to our social and individual capacity as human beings to think, express emotions, communicate with each other, earn our livelihood, and enjoy life. Given this fact, the promotion, protection and restoration of mental health can be perceived worldwide as actions of vital importance.

A person’s level of mental health at any given time is determined by numerous social, psychological and biological factors. For example, sustained socio-economic pressures, poverty or low levels of education are recognized as risk factors for the mental health of individuals and communities.

There are also specific psychological and personality factors that make people vulnerable to mental disorders. Finally, there are a number of biological causes of mental disorders, including genetic factors that contribute to an imbalance of brain chemicals.

Poor mental health is also linked to the stresses in our lives: rapid social change, the rhythm of life, stressful work environments, gender discrimination, human rights violations, social exclusion, unhealthy lifestyles, risks of violence and physical ill-health.

Let’s dwell on the recovery of mental health after stress in more detail. Having gone through another unpleasantness, a person begins to think about how to recover from stress. A few moments after stress leave a devastating trace in the psyche. The person undergoing stress begins to be haunted by obsessive thoughts, fears, disturbed sleep, appetite and other unpleasant things. In addition, after stress, the body with a low degree of stress tolerance can manifest itself in various abnormalities:

– Cardiovascular system: heart attack, stroke, ischemia, high or low blood pressure, etc.

– Gastrointestinal tract: stomach cramps, ulcers, gastritis, colitis;

– Immune system – a decrease in its functions leads to easy exposure to infectious diseases: GRIPP, acute respiratory infections, pathogenic flora in the body is activated;

– the nervous system itself suffers – neuroses, insomnia, nervous tics, etc.

– emotional sphere: depression, increased excitability, apathy

– various pains, including headaches, due to spasms of blood vessels of the brain and circulatory system and other disorders.

It is these “companions” of stress that a lot of scientific works are devoted to. Even the ancient Greeks tried to solve the problem of stress resistance. In their opinion, and we must admit that they were right, the strength of a person is not in the avoidance of stress, but in the ability to recover from it.

In terms of physiological impact on health we distinguish two types of stress: episodic and chronic.

Episodic stress is caused by a sudden event:

– A threat to life to oneself, or loved ones (an attack, an accident, an attack of illness, etc.);

– a sudden material loss, or a threat thereof (theft, loss of money, dismissal);

– a reprimand from one’s superiors, especially in public

– Family scandal, infidelity, divorce, etc.

2. chronic stress – caused by factors of long-term negative influence. For example:

– A prolonged conflict at home, or at work;

– A catastrophic lack of time for current tasks or projects;

– loss of meaning in life.

These two types of stress differ dramatically in the physiology of their effects, but the methods and means of compensation are virtually the same. Knowing how to protect yourself allows you to stay healthy and, sometimes, save you from death.

The first type of stress – episodic or acute – from a sudden event is all the expected and common types of stress. And, as for the threat to life, this factor is inherent to both humans and animals. That is, this factor is provided for in nature, it is well researched in medicine and methods of its compensation are known and effective enough. Having been exposed to an acute stress, the human nervous system starts releasing adrenaline into the blood, thus preparing a man for the fight. All stress factors relating to sudden events that require immediate action cause the same, similar biochemical processes in the body and are compensated by the same actions and means.

Chronic stress is generated by civilization and has only to do with man. What loss of meaning can a hare or a primitive man have? Therefore, nature has not prepared anything for its compensation. Adrenalin is not produced under such stress, but destruction takes place. Not as quickly as with sudden stress, but gradually undermining our health. The primary targets are also the nervous and cardiovascular systems.

Tips for recovering from stress

Lingering stress contributes to illnesses that are initially functional in nature and then more serious. For this reason, getting rid of severe stress quickly, will help save the body from health problems.

– And so, the first way is to drink a glass of water. Not Coca-Cola or tonic water, but pure, non-carbonated water. This will help distract and calm you down, and it will dilute the blood and compensate for the clotting that adrenaline causes. This way you will avoid blood clots in the cardiovascular system and protect yourself from a stroke.

– Breathing exercises. Breathing exercises bring instant results. It relieves muscle and emotional tension, normalizes blood pressure. One of the easiest exercises recovering from stress is to put your feet shoulder width apart, put your hands at your waist and make a slow breath “with your belly. Exhale quickly, sharply, while throwing your hands forward, making a “ha” sound. As you exhale, imagine that you are spitting out all the negativity. The exercise can be repeated several times, as needed.

– Immediately after stress, no later than 15 minutes, draw your emotions with colored pencils and burn or tear up the “masterpiece.

– Immediately after stress, it would be a good idea to take a walk in the fresh air. It is better if this walk will be long, allowing you to enjoy the healing air and the beauty of nature.

– The body needs a good, long sleep to recover from stress. After a stressful day, it is important to relax. This is where sleep is supposed to help. You need to sleep for as long as possible so that you get tired of sleep.

– When working independently with a personal post-stress condition, it is necessary to mentally make sense of the situation, to put it “in the boxes. Having built an image of the offender, forgive him, do not bear the offense. Understand that the person who hurt you, not even thinking about you, and you finish your own experience. Your experience – it’s your experience, and they do not bring anyone any relief or retribution. To suspend self-destruction from stress, replace negative emotions with forgiveness, comfort, and joy. Learn this technique and then use it on any occasions that deprive you of peace.

– Smile more often. Make it a habit to start the day with a smile. During the day smile at your acquaintances, if a smile is not appropriate, smile mentally. In the evening, preparing for bed, smile the most sincere smile at your reflection in the mirror.

– Perhaps the most difficult thing to recover from stress is to do it alone – any person necessarily needs communication. It affects the recovery of energy and mental balance, brings an undeniable charge of positive emotions in life and takes care of the nervous system, brings back memory and a healthy sleep, helps to calm down and forget about problems, to return the former mental strength and a normal appetite. For example, you can have a nice time at a meeting with friends or loved ones. Even if you don’t want to go to a noisy event, you should pull yourself together and go to a meeting with your group to relax and unwind with familiar pleasant people. This meeting could be a holiday, a joint trip to the movies or a cafe, a romantic date, or just an evening spent playing board games with your family and children.

– Put your home in order, sort out things in the closet, in the workplace. Similarly, you can “put in order” in his head. And it is much more pleasant to be in order and cleanliness, and not in a mess.

– After stress, restoring strength will help work on the interests. Surely there is something you’ve only dreamed of: crocheting an openwork collar, carving a wooden horse figure, learning to dance the tango or swim. In doing so, you abstract away the stress, set new goals, albeit not global in scope.

In case your efforts do not bring the desired result, you can call the hotline 25 – 99 – 09 or seek help from a psychologist or psychotherapist. You can get such help in our city at “Psycho-Hygienic Consultation” which is situated at Surgut, 11 Vzletny Proezd, the phone number of the registration office for an appointment is 25-41-12.

Head of the “PHC” of the Surgut Clinical Psychoneurological Hospital, Khanty-Mansiysk Autonomous Okrug – Yugra

Recovery after prolonged stress

Prolonged nervous tension forces the body to be on the limit all the time. This can lead to the development of cardiovascular and other diseases. In this article, we’ll talk about the signs of chronic stress and how to recover from it.

Signs of long-term stress

Stress becomes dangerous when exhaustion sets in. The psyche cannot cope with the emotional load, and as a result, diseases and conditions called psychosomatic occur. It’s no longer the mood that suffers, but the vital organs and systems.

A critical state of stress is much more serious than just a bad mood

How to recognize mental exhaustion:

  • Sleep patterns are disturbed: the person sleeps restlessly at night or wakes up tired, no matter how many hours he has slept;
  • Eating disorders may occur: both overeating and starving;
  • Constant fatigue, loss of energy, anxiety and hopelessness may occur;
  • Apathy occurs – the person loses interest in life, becomes lethargic, takes a long time to formulate thoughts and loses the thread of conversation;
  • Frequent headaches, dizziness, and high blood pressure may occur.

The consequences of prolonged stress

The stronger and more prolonged the stress, the more dangerous its consequences for the body. Attention, memory and work capacity decrease. The immune system also suffers and this leads to frequent infections and inflammatory processes.

  • Endocrine disorders – diabetes, metabolic syndrome;
  • pathologies of the digestive system – gastritis, gastric and duodenal ulcers, dyspepsia;
  • cancer, and the localization of the tumor can be any.

Some patients cannot cope with their condition and resort to the help of alcohol or psychotropic substances.

Target organs under long-term stress

Uncontrolled stress provokes diseases of the heart and blood vessels. The most famous are heart attack, stroke and hypertensive crisis.

A typical reaction to stress is an increase in blood pressure. Its “jumps” create an additional load on the heart and blood vessels.

Heart palpitations and, in some cases, heart rhythm disorders may occur when there is a great deal of anxiety. Stress cardiomyopathy, or “broken heart syndrome,” in which muscle tissue rapidly loses its contractility, is also possible. The result is impaired circulation throughout the body and a risk of a ruptured heart.

Prolonged stress leads to vasospasm, which leads to oxygen starvation of vital organs – the brain and heart. People with pre-existing heart and vascular pathologies, with bad habits experience such condition particularly severely: the diseases worsen and the state of health quickly deteriorates.

Methods of body recovery after stress

Recovery of the body begins with the elimination of the causes of stress. It is necessary:

  • Reduce stress on the psyche – without this other measures are useless. If it is not possible to eliminate the cause of stress yet, it is worth referring to a psychotherapist to choose a tactic that compensates for the stress on the psyche;
  • Establish a daily routine – 7-8 hours of sleep are a must, otherwise the body will not have the opportunity to restore the resource;
  • Take off some of your routine chores – work, household, or family (this will free up time for rest and taking care of your health);
  • Restore a good mood with the things that make time go by unnoticed – anything from replanting houseplants to studying interest rates on deposits;.
  • Choose gentle physical activity – it distracts from unpleasant thoughts and trains the body, including the heart muscle.
  • Yoga, meditation, or other spiritual practices can help stop the flow of negative thoughts that are wearing you out.

How to Support the Heart

Because the heart suffers more than other organs, it requires special attention. If possible, eliminate risk factors that exacerbate the effects of stress.

If you can’t cope with health problems on your own, see a doctor.

You may need to undergo an examination. Based on the results of the examination, a specialist will prescribe medicines to support the heart: medicines to lower blood pressure, multivitamins with trace elements, potassium and magnesium supplements.

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