Causes and factors of stress. Psychology to help - what to do when strength is at its limit? Why stress is dangerous

Loneliness or difficult relationships in the family have a negative impact on the emotional state and health of a person. Neurosis, depression and psychosomatic diseases develop, suicide attempts are possible.
Children are especially dependent on family relationships. Normal mental and physical health depends on how much children are loved and cared for, whether they are provided with everything necessary.

The well-being of a child largely depends on the love and mutual respect between parents. Quarrels of senior members, domestic violence form a chronic psycho-traumatic situation in a child, which is manifested by neurological diseases and developmental disabilities (enuresis, stuttering, nervous tics, hyperactivity, decreased academic performance), as well as a significant decrease in immunity, frequent viral and bacterial diseases.

How effective are meditation and psychotraining in overcoming stress?

Psychotraining or psychotherapeutic training- a short course of study, the exercises of which are aimed at changes in consciousness. Psychotraining gives a person skills that allow him to get to know each other, build relationships, communicate, resolve conflicts constructively, develop as a person, manage emotions, and think positively. Helps to get rid of alcohol, sexual, nicotine addiction.

Depending on the number of people in the group, psychotraining can be individual and group.

The essence of the method: a training psychologist selects exercises that simulate a situation that worries a person. These may not be direct analogies, but situations that cause associations with the problem, presenting it in a comic form. Next, the person is invited to beat the situation - how, in his opinion, it is worth behaving in this case. Then the psychologist analyzes the behavior of the client, points out victories and mistakes. Ideally, psychotraining should be complemented by psychological counseling and psychotherapy.

In practice, a small percentage of people turn to a psychologist and psychotherapist. Therefore, it is necessary to master various self-help techniques and use them as needed.

1. Autotraining(autogenic training) - increases the possibility of self-regulation of emotions. It includes consecutive exercises:

Breathing exercises- deep slow breathing with pauses after inhalation and exhalation.
Muscle relaxation- you need to feel the tension of the muscles on the inhale and sharply relax them on the exhale;
Creating positive mental images- imagine yourself in a safe place - on the seashore, on the edge of the forest. Imagine the image of the "Ideal Self", which has all the qualities that you would like to have;
Self-hypnosis in the form of self-orders- “Calm down!”, “Relax!”, “Do not succumb to provocation!”;
Self programming- “Today I will be happy!”, “I am healthy!”, “I am confident in myself!”, “I am beautiful and successful!”, “I am relaxed and calm!”.
self promotion- “I'm doing great!”, “I'm the best!”, “I'm doing a great job!”.

Each step, the repetition of the selected phrase, can take from 20 seconds to several minutes. Word formulas can be chosen arbitrarily. They must be affirmative and not contain the particle “not”. You can repeat them to yourself or out loud.

The result of auto-training is the activation of the parasympathetic division of the autonomic nervous system and the weakening of excitation in the limbic system of the brain. Negative emotions are weakened or blocked, a positive attitude appears, self-esteem increases.

Contraindications to the use of psychotraining: acute psychosis, impaired consciousness, hysteria.

Meditation- an effective technique that allows you to develop concentration by focusing on one subject: breathing, mental images, heartbeat, muscle sensations. During meditation, a person is completely disconnected from the outside world, immersed in himself so much that the surrounding reality with its problems, as it were, ceases to exist. Its components are breathing exercises and muscle relaxation.

The result of regular (1-2 times a week) meditations is a complete acceptance of oneself, and the assertion that much in the outside world, including problems, is just an illusion.

By practicing meditative techniques, it is possible to reduce the level of excitation in the limbic system and the cerebral cortex. This is manifested by the absence of emotions and unwanted, intrusive thoughts. Meditation changes the attitude to the problem that caused stress, makes it less significant, helps to intuitively find a way out of the current situation or accept it.

Meditation technique:

Comfortable posture- the back is straight, you can sit in the lotus position or on a chair in the coachman position. helps to relax muscle blocks and relieve tension in the body.
Slow diaphragmatic breathing. On inhalation, the abdomen inflates, on exhalation it retracts. Inhalation is shorter than exhalation. After inhalation and exhalation, hold your breath for 2-4 seconds.
Focusing on one object. It can be a candle flame, a heartbeat, sensations in the body, a luminous point, etc.
Feeling warm and relaxed that extends to the entire body. With it comes peace and self-confidence.

Entering the meditative state requires long practice. To master the technique, you need at least 2 months of daily training. Therefore, meditation cannot be used as a first aid method.
Attention! Excessive and uncontrolled passion for meditation can be dangerous for a person with an unstable psyche. He is transferred to the realm of fantasy, becomes withdrawn, intolerant of his own and other people's shortcomings. Meditation is contraindicated for people with delirium, hysteria, impaired consciousness.

What are psychosomatic illnesses?

Psychosomatic diseases are disorders in the functioning of organs caused by mental and emotional factors. These are diseases associated with negative emotions (anxiety, fear, anger, sadness) and stress.
Most often, the victims of stress are the cardiovascular, digestive and endocrine systems.

The mechanism of development of psychosomatic diseases:

Strong experiences activate the endocrine system, disrupting the hormonal balance;
The work of the vegetative part of the nervous system, which is responsible for the work of internal organs, is disrupted;
The work of blood vessels is disrupted and the blood circulation of these organs worsens;
Deterioration of nervous regulation, lack of oxygen and nutrients leads to disruption of the organ;
The repetition of such situations causes disease.

Examples of psychosomatic illnesses:;

sexual disorders;

sexual dysfunction, impotence;

oncological diseases.

Every year the list of diseases recognized as psychosomatic increases.
There is a theory that every illness is based on a separate negative emotion. For example, bronchial asthma occurs on the basis of resentment, diabetes mellitus from anxiety and anxiety, etc. And the more persistently a person suppresses an emotion, the higher the likelihood of developing a disease. This hypothesis is based on the property of various emotions to provoke muscle blocks and vascular spasms in various parts of the body.

The main method of treatment of psychosomatic diseases is psychotherapy, hypnosis, the appointment of tranquilizers and sedatives. In parallel, the symptoms of the disease are treated.

How to eat right when stressed?

You can reduce the risk of developing diseases under stress with the help of proper nutrition. Be sure to consume:

Protein products - to strengthen the immune system;
Sources of vitamin B - to protect the nervous system;
Carbohydrates - to improve the functioning of the brain;
Products containing magnesium and serotonin - to combat stress.

Protein products should be easy to digest - fish, lean meat, dairy products. Protein proteins are used to build new immune cells and antibodies.

B vitamins found in green vegetables, various types of cabbage and lettuce, beans and spinach, nuts, dairy and seafood. They improve mood, increase resistance to stress.

Carbohydrates necessary to cover the increased energy expenditure caused by stress. The brain especially needs carbohydrates. In this regard, with nervous stress, cravings for sweets increase. A little dark chocolate, honey, marshmallows or gozinaki will urgently replenish glucose reserves, but it is advisable to cover the need for carbohydrates due to complex carbohydrates - cereals and cereals.

Magnesium provides protection against stress, improves the transmission of nerve signals and increases the efficiency of the nervous system. Sources of magnesium are cocoa, wheat bran, buckwheat, soybeans, almonds and cashew nuts, chicken eggs, spinach.
Serotonin or the hormone of happiness elevates mood. For its synthesis in the body, an amino acid is needed - tryptophan, which is abundant in fatty fish, nuts, oatmeal, bananas and cheese.

Phytotherapy for stress

To improve the functioning of the nervous system during periods of high stress, infusions of medicinal herbs are recommended. Some of them have a calming effect and are recommended for nervous excitement. Others increase the tone of the nervous system and are prescribed for depression, apathy and asthenia.

Conclusion: Repetitive stress and negative emotions impair health. Displacing negative emotions and ignoring them, a person exacerbates the situation, creates the basis for the development of diseases. Therefore, it is necessary to express your emotions, constructively solve the problems that caused stress and take measures to reduce emotional stress.

Psychosomatics. Psychotherapeutic approach Andrey Kurpatov

Stress is emotion in action

The concept of stress was officially introduced into scientific use by G. Selye, who understood by “stress” the nonspecific response of the organism to environmental influences. As you know, stress, according to G. Selye, proceeds in three phases:

an alarm reaction, during which the body's resistance decreases ("shock phase"), and then defense mechanisms are activated;

the stage of resistance (resistance), when the body's adaptation to new conditions is achieved by the stress of the functioning of systems;

The stage of exhaustion, in which the insolvency of protective mechanisms is revealed and the violation of the coordination of vital functions is growing.

However, G. Selye's theory of stress reduces the mechanisms of nonspecific adaptation to changes in the levels of adaptive hormones in the blood, and the leading role of the central nervous system in the genesis of stress was frankly ignored by this author, which in a sense is even funny - at least from the height of current knowledge of the phenomenon of stress. Further, G. Selye tried to get better by introducing, in addition to “stress”, the concept of “psychological” or “emotional stress”, but this innovation did not give anything but regular difficulties and paradoxes. And until the fundamental role of emotion in the development of stress was realized in science, the theory marked time for a long time, accumulating and shifting empirical material from place to place.

History of "stress"

Hans Selye, who published on July 4, 1936 the article "A Syndrome Caused by Various Injurious Agents" in the English journal Nature, is considered to be the founder of the theory of stress. In this article, he first described the standard reactions of the body to the action of various disease-causing agents.

However, the first use of the concept of stress (in the sense of “tension”) appeared in literature, albeit in fiction, in 1303. The poet Robert Manning wrote in his poem “Handlying Synne”: “And this torment was manna from heaven, which the Lord sent to people who are in the desert for forty winters and under great stress.” G. Selye himself believed that the word "stress" goes back to the old French or medieval English word, pronounced as "distress" (Selye G., 1982). Other researchers believe that the history of this concept is older and it did not come from English, but from the Latin “stringere”, meaning “to tighten”.

At the same time, the theory of stress itself was essentially not original in the presentation of G. Selye, since back in 1914 the brilliant American physiologist Walter Kennon (who was one of the founders of the theory of homeostasis and the role of the sympathoadrenal system in mobilizing the functions of the body fighting for existence) described the physiological aspects of stress. It was W. Cannon who determined the role of adrenaline in stress reactions, calling it the "hormone of attack and flight." At one of his reports, W. Cannon said that due to the mobilization effect that adrenaline has under conditions of strong emotions, the amount of sugar in the blood increases, which thus enters the muscles. The day after this speech by W. Cannon, the newspapers were full of headlines: “Angry men become sweeter!”

It is interesting that already in 1916 between I.P. Pavlov and W. Kennon began a correspondence, and then a long-term friendship, which, presumably, had a significant impact on the further development of the scientific ideas of both researchers (Yaroshevsky M.G., 1996).

At the same time, the fact that stress is always accompanied by emotion is indisputable, and emotions are manifested not only by psychological experiences, but also by vegetative and somatic (actually bodily) reactions. However, we still do not have a correct understanding of what is hidden behind the word "emotion". Emotion is not so much an experience (the latter, without any reservations, can be referred to as “feeling”, but not “emotion”), but rather a kind of vector that determines the direction of the activity of the whole organism, a vector that arises at the point of coordination of the conditions of external and internal environment, on the one hand, and the survival needs of this organism, on the other.

Moreover, such arguments are by no means unfounded, since the place of neurophysiological localization of emotions is the limbic system, which, by the way, is sometimes called the “visceral brain”. The limbic system performs the most important role for the survival of the organism, since it is she who receives and generalizes all the information coming from both the external and internal environment of the body; it is she, according to the results of this analysis, that launches vegetative, somatic and behavioral reactions that ensure the adaptation (adaptation) of the organism to the external environment and the preservation of the internal environment at a certain level (Luriya A.R., 1973). By and large, all this cumulative reaction triggered by the limbic system is, in the strict use of the word, "emotion." Even with the most serious and thoughtful study, we will not find anything in the "emotions" of the animal, except for vegetative, somatic and behavioral reactions designed to ensure the preservation of its life.

The role of emotion is the role of an integrator, it is precisely this, based on the crossroads (in the limbic system), that forces the organism itself and all levels of mental organization to combine their efforts to solve the main task of the organism - the task of its survival. Even W. Cannon considered emotion not as a fact of consciousness, but as an act of behavior of an integral organism in relation to the environment, aimed at preserving its life. Almost half a century later, P.K. Anokhin will formulate a theory of emotions, where he will show that emotion is not just a psychological experience, but a holistic response mechanism that includes “mental”, “vegetative” and “somatic” components (Anokhin P.K., 1968). Indeed, simply worrying about danger is an absurd and absurd thing; this danger must not only be assessed, but eliminated, either by flight or by struggle. It is for this purpose that emotion is needed, which, one might say, includes the entire arsenal of “means of salvation”, from muscle tension to the redistribution of activity from the parasympathetic to the sympathetic system with the parallel mobilization of all humoral factors necessary for these purposes.

Irritation of the limbic structures, especially the tonsils, leads to an increase or decrease in the heart rate, increased and inhibited motility and secretion of the stomach and intestines, a change in the nature of breathing, the secretion of hormones by the adenohypophysis, etc. emotions, in fact, provides only its vegetative component, and not at all the totality of psychological experiences, which without this vegetative component are frankly dead. If we begin to irritate the tonsils of the brain of an experimental animal, then it will present us with a whole range of negative emotions - fear, anger, rage, each of which is realized either by "fight" or "flight" from danger. If we remove the tonsils of the brain from an animal, we will get a completely unviable creature that will look restless and unsure of itself, since it will not be able to more adequately assess the information coming from the external environment, and therefore effectively protect its life. Finally, it is the limbic system that is responsible for translating information stored in short-term memory into long-term memory; that is why we remember only those events that were emotionally significant for us, and do not remember at all what did not arouse a living affect in us.

Thus, if there is a certain specific point of application of a stressor in the body, then this is precisely the limbic system of the brain, and if there is any specific reaction of the body to a stressor, then this is an emotion. Stress (that is, the body's response to a stressor), therefore, is nothing more than the very emotion that W. Cannon once called "emergency reaction", which literally translates as "extreme reaction", and in Russian-language literature it was called "anxiety reactions" or, more correctly, "mobilization reactions". Indeed, the organism, faced with danger, must be mobilized for the purpose of salvation, and it has no better means than to do this along the vegetative pathways of the sympathetic department.

As a result, we get a whole range of biologically significant reactions:

An increase in the frequency and strength of heart contractions, narrowing of blood vessels in the abdominal organs, expansion of peripheral (in the limbs) and coronary vessels, increased blood pressure;

Decrease in the tone of the muscles of the gastrointestinal tract, cessation of the activity of the digestive glands, inhibition of the processes of digestion and excretion;

Expansion of the pupil, tension of the muscle that provides the pilomotor reaction;

increased sweating;

Strengthening the secretory function of the adrenal medulla, as a result of which the content of adrenaline in the blood increases, which in turn has an effect corresponding to the sympathetic system on the functions of the body (increased cardiac activity, inhibition of peristalsis, an increase in blood sugar, acceleration of blood clotting).

What is the biological meaning of these reactions? It is easy to see that all of them serve to ensure the processes of "fight" or "flight":

increased work of the heart with a corresponding vascular reaction leads to an intensive blood supply to the working organs - primarily skeletal muscles, while organs whose activity cannot contribute to fight or flight (for example, the stomach and intestines) receive less blood, and their activity decreases or stops altogether;

To increase the body's ability to exert force, the chemical composition of the blood also changes: sugar released from the liver becomes the energy material necessary for working muscles; activation of the anticoagulant system of the blood prevents the body from losing too much blood in case of injury, etc.

Nature has provided for everything and seems to have arranged everything wonderfully. However, it created a system of response and behavior adequate to the biological existence of a living being, but not to the social life of a person with its orders and regulation. In addition, nature, apparently, did not count on the ability of abstraction and generalization, accumulation and transmission of information that arose only in man. She did not know that the danger can lurk not only in the external environment (as happens in the case of any other animal), but also “inside the head”, where the lion's share of stressors is located in a person. Thus, this kind of "genetic mistake" turned this brilliant, so lovingly and talentedly manufactured by nature mechanism of "protection" and "survival" of the animal into the Achilles' heel of man.

Yes, the conditions of a person's "social coexistence" have introduced significant confusion into this well-established by nature scheme of responding to a stressor. The appearance of all the above symptoms in cases where the danger is of a social nature (when, for example, a difficult exam awaits us, a speech in front of a large audience, when we learn about our illness or about the illness of our loved ones, etc.), as a rule, it is impossible consider appropriate. In such situations, we do not need somatovegetative support for our attempts to "fight" or "flight", because we simply do not use these behaviors under conditions of such stress. Yes, and it would be stupid to fight with the examiner, run away from the doctor, having learned about your illness, etc. At the same time, the body, unfortunately, reacts properly: our heart is pounding, our hands are trembling and sweating, our appetite is no good, dry mouth , but the urination works, so inopportunely, regularly.

Yes, oddly enough, not only the sympathetic division of the autonomic nervous system suffers, but also the parasympathetic one. An increase in the former in response to a stressor can be accompanied by both suppression and activation of the antagonistic parasympathetic division of the autonomic nervous system (there may be an urge to urinate, stool disorders, etc.). It should be added that after the cessation of the action of excitatory factors, the activity of the parasympathetic nervous system, associated with the recovery process as a result of a kind of overcompensation, can lead to an overstrain of the latter. For example, experimentally proven cases of vagal cardiac arrest during severe stress are well known (Richter C.P., 1957), as well as the manifestation of severe general weakness in response to a strong stimulus, etc.

Psychogenic death

C.P. Richter in experiments on rats illustrated the phenomenon of vagal cardiac arrest. Tamed rats, lowered into a special cylinder of water, from which it was impossible to get out, remained alive for about 60 hours. If wild rats were placed in this cylinder, then their breathing almost immediately sharply slowed down and after a few minutes the heart stopped in the diastolic phase. However, if wild rats did not experience a sense of hopelessness, which was ensured by preliminary “training”, during which these wild rats were repeatedly placed and removed from the cylinder, then the duration of survival in this cylinder in tamed and wild rats turned out to be the same (Richter C.P., 1957).

At the same time, it is impossible not to notice that a person - due to his mental activity, which often leads him to a dead end - is able to experience a feeling of hopelessness stronger than the mentioned rodents. It is no coincidence that even the mysterious “voodoo death” that occurs in an aborigine after he learns about the shaman’s curse sent to him, or when he violates the “deadly taboo”, is explained by an overstrain of not the sympathetic, but the parasympathetic system, as a result of which the same vagal cardiac arrest (Raikovsky Ya., 1979).

In addition, we, being “decent people”, do not consider it necessary (or possible) to show our emotions in such cases, that is, we forcibly restrain them. However, the somatovegetative reaction, as is known thanks to the work of P.K. Anokhin, from such suppression of the "external component of emotion" only intensifies! Thus, our heart, for example, in such situations will beat not less, but more than that of an animal if it were (assume such an unthinkable possibility) in our place. But we will not allow a “shameful flight”, “we will not descend to that level to sort things out with our fists” - we will restrain ourselves, and if we experience these feelings in the boss’s office or “in the scene of reconciliation” with a spouse (wife) who has become sore, then we will restrain ourselves exclusively, suppress any negative emotional reaction. The animal, of course, would reasonably retreat from the bombardment by such strong stressors, but we will remain in place, we will try to “save face” to the last, while experiencing a real vegetative catastrophe.

However, there is one more difference that essentially separates us from such "normal", in comparison with us, animals; and this difference consists in the fact that the amount of those stresses that an animal experiences cannot be compared with the number that falls to the lot of a person. The animal lives in “blissful ignorance”, while we are aware of all the possible and impossible troubles that can, as it sometimes seems to us, happen to us, because they happened to other people. We are afraid, among other things, of social assessments, the loss of positions won with such difficulty in relations with relatives, friends, colleagues; we are afraid of appearing insufficiently knowledgeable, incompetent, insufficiently masculine or insufficiently feminine, insufficiently beautiful or too well off, too moral or completely immoral; finally, we are afraid of financial trouble, unresolved domestic and professional problems, the absence of “great and eternal love” in our lives, a feeling of incomprehensibility, in short, “their name is legion.”

Monkey turned human (for the duration of the experiment)

Not the most humane, but more than demonstrative experiment, demonstrating the tragedy of suppressing natural reactions that occur in a stressful situation, was carried out in the Sukhum branch of the USSR Academy of Medical Sciences Yu.M. Repin and V.G. Stratsev. The essence of this study was that the experimental monkeys were immobilized, and after that they were exposed to a “threat signal”, which caused aggressive-defensive excitement. The impossibility due to immobilization of the implementation of both behaviors programmed by nature (“fight” or “flight”) led to stable diastolic hypertension. The developing disease had a chronic course, combined with obesity, atherosclerotic arterial changes, clinical and morphological signs of coronary heart disease.

Sympathetic-adrenal activation of the initial period was gradually replaced by signs of depletion of this system in the stage of stabilization of hypertension. The adrenal cortex, which released significant amounts of steroid hormones during the formation of pathology, underwent pronounced changes during the chronicity of the disease, a pattern of "discorticism" was created, which is observed in a number of patients with arterial hypertension from among the Homo Sapiens species.

All this allowed the authors to conclude that psychosomatic diseases (in this case, hypertension) are predominantly a human disease arising as a result of strict social regulation of behavior, which involves the suppression (inhibition) of external - motor components of food, sexual and aggressive-defensive reactions (Repin Yu .M., Stratsev V.G., 1975). Indeed, immobilization, which in the experiment was forcibly and cruelly applied to animals under stress, is our usual state in everyday life.

It is even hard to imagine what overstrain we end up exposing our own autonomic nervous system to! In general, vegetative reactions - from palpitations to intestinal discomfort - are common phenomena in our lives, full of stress, anxiety, often unjustified, but still excellent fears. It is no coincidence that psychologists called the last - the twentieth century - the "century of anxiety": in only the second half of it, the number of neuroses, according to WHO, has increased 24 times! But most people, of course, are traditionally fixed on their psychological experiences, and the vegetative components of these anxieties pass relatively without a trace for them. Another part of people (due to a number of circumstances, which will be discussed below) either simply do not notice their stressors, and therefore see only manifestations of “vegetative dysfunction”, or they fixate on these somatovegetative manifestations of their anxiety before they have time to understand that in a natural way got upset for some completely unrelated reason.

How a person evaluates these reactions of his autonomic nervous system depends to a large extent on how high the level of his psychological culture is, how well he is familiar with the mechanisms of formation and manifestation of emotions. Of course, for the most part in this spectrum, the level of culture of our population is extremely low, so there is nothing strange in the fact that for a very large number of our fellow citizens these natural vegetative manifestations of anxiety mean nothing more than symptoms of a “sick heart”, “bad vessels” , and therefore - "an imminent and inevitable death." However, the specificity of a person's perception of the "inner life" of his body also plays a certain role. It turns out that the differences here are very significant - some people are generally “deaf” to their heartbeat, increased (within reasonable limits) pressure, gastric discomfort, etc., while others, on the contrary, feel these deviations so clearly that they can cope with the emerging horror about their occurrence, they have neither the strength nor the common sense.

In addition, in special studies, it was found that individuals who report more autonomic changes during the experience of emotions objectively show greater physiological sensitivity to the action of emotional factors. That is, in people whose vegetative reactions are more distinct and well understood, the emotional process proceeds with greater severity than in those in whom these reactions are less pronounced (Mandler G. et al., 1958). In other words, the impulses coming from the internal organs support the emotional process, that is, here - in this group of people - we are dealing with a kind of self-starting machine. On the one hand, these people’s emotional reactions are accompanied by an excessive (“excessive”) vegetative reaction, but, on the other hand, their sensation and awareness of the latter leads to the fact that the initial emotional reaction is intensified, and hence the excessive vegetative component inherent in it. Apparently, among our patients with vegetovascular dystonia (somatoform vegetative dysfunction), just these individuals with a special ability to feel their own "vegetative excesses" predominate. It is this special sensitivity that predetermines the fact that these patients will consider their main problem not anxiety and not emotional instability, but bodily (somatovegetative) manifestations of these emotional states, not realizing, however, that they have become a victim of “emotions” rather than “body” .

In addition, ingenious experiments conducted to study human behavior after the introduction of adrenaline (which causes a state resembling a vegetative crisis) showed two possible options for the operation of such a “self-starting machine” (Schachter S., Singer J.E., 1962). In the first case, the psychological components of the emotional reaction fall into the “field of vision” of a person, and the further course of mental events comes to an increase in this emotion. In the second case, a person's attention is focused on the bodily (somatovegetative) components of the emotional reaction, which leads to the strengthening of the latter due to the unconscious connection to this process of the psychological components of this emotion. And if the first way of responding will give us patients with a plot of "emotional disorders" (that is, those suffering from anxiety-phobic symptoms), where, as a rule, some external factors are taken "in development" (for example, fear of public speaking or sexual contacts), caused these reactions, then the second method is the main "supplier" of patients with vegetative-vascular dystonia (somatoform autonomic dysfunction), because, having fixed their attention on the vegetative components of emotion, these persons, on the one hand, are not aware of their own emotions, and therefore do not seek " external reasons”, on the other hand, they, not understanding the true cause of their vegetative paroxysms, begin to think that they have a “heart attack”, while in fact they simply “fell into an affect”. Fixation on this "heart attack", supplemented by appropriate heartbreaking reflections, will increase this autonomic paroxysm, convincing these patients of the justification of their fears for their health.

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Ministry of Science and Education of Ukraine

Krivoy Rog Pedagogical University

Department of Physiology and Valeology

Report on the topic:

"Distress"

distress psychovegetative disturbance negative emotion

Krivoy Rog

Distress (from the Greek dys - a prefix meaning disorder + English stress - stress) -- stress, associated with pronounced negative emotions and having a harmful effect on health, the author is a physiologist G. Selye.

Distress is a negative non-specific reaction of the animal organism to any external influence. The most severe form of distress is shock.

A negative type of stress that the human body is unable to cope with. It destroys the moral health of a person and can even lead to severe mental illness. Suffering from stress the immune system. In a stressful state, people are more likely to become victims of infection, since the production of immune cells drops markedly during a period of physical or mental stress.

Of particular importance for a person is psychological stress, since many events lead to stress in a person not because of their objective features, but because a particular person perceives the event as a source of stress. From this follows an important principle of overcoming psychological stress: it is easier to change a person's idea of the world than the world itself.

Symptoms of distress:

o headache;

o loss of strength;

o unwillingness to do anything;

o loss of faith in the improvement of the situation in the future;

o excited state, desire to take risks;

o partial memory loss due to shock;

o unwillingness to think about and analyze the situation that led to the stressful state;

o changeable mood;

o fatigue, lethargy.

What can be a source of stress:

o trauma or crisis situation;

o minor daily troubles;

o conflicts or communication with unpleasant people;

o obstacles that prevent you from achieving your goals;

o feeling of constant pressure;

o unfulfilled dreams or too high demands on oneself;

o monotonous work;

o constant accusation, reproach to yourself that you have not achieved something or missed something;

o blaming yourself for everything bad that happened, even if it wasn't your fault;

o hard work;

o financial difficulties;

o strong positive emotions;

o quarrels with people and especially with relatives. (Also, observation of quarrels in the family can lead to stress.);

o moving from one country to another.

risk group:

o the elderly and children;

o people with low self-esteem;

o extroverts;

o neurotics;

o people who abuse alcohol;

o people with a genetic predisposition to stress.

Methods for neutralizing stress:

o Psychological (Autogenic training, meditation, rational psychotherapy, etc.)

o Physiological (Massage, acupuncture, exercise)

o Biochemical (Tranquilizers, herbal medicine)

o Physical (Bath, hardening, water procedures)

manifestations of distress.

Distress manifests itself differently in all people, but there are universal characteristics of it. One of the obligate signs of distress is anxiety. A certain level of anxiety is characteristic of a particular individual, and each has its own optimal level of anxiety, which allows a person to function in the best possible way. However, along with the productive anxiety that accompanies eustress, there is the unproductive anxiety that is characteristic of distress. Unproductive anxiety disrupts cognitive and autonomic processes. It impairs attention and memory, reduces efficiency, increases irritability, causes excessive muscle tension, reduces appetite, disturbs sleep.

Distress and the formation of psychovegetative disorders

The role of distress in the formation of psychovegetative disorders is enormous. Vegetative changes following distress are very diverse and can manifest themselves in almost all organs and systems of the body. Symptoms from the cardiovascular system are more often manifested by an increase in heart rate, a feeling of pulsation, an increase or fluctuation in blood pressure, and a tendency to lipothymic conditions. On the part of the respiratory system, there may be sensations of lack of air with the formation of hyperventilation syndrome. On the part of the gastrointestinal tract, nausea, vomiting, vomiting, loss of appetite, dyspepsia or constipation, abdominal cramps are not uncommon. Distress is also characterized by other vegetative manifestations: increased sweating, chills, feeling hot or cold, feeling dizzy, and frequent urination. The important role of stress in the origin of panic attacks or vegetative crises is discussed. A panic attack should be attributed to the most striking manifestations of the psychovegetative syndrome, in which there are polysystemic autonomic disorders and vivid emotional accompaniment in the form of panic. Among the situations that can lead to the onset of panic attacks, the following stress-related events are distinguished: significant changes in life - a prolonged illness or death of a loved one, divorce, separation from loved ones, etc .; events associated with a change in one's own health - physical overload, prolonged starvation, pregnancy, abortion, childbirth, surgical interventions, somatic illness, and, finally, exacerbation of conflict situations provoked by stress.

In the last quarter of the 20th century, stress-related diseases appeared - this is chronic fatigue syndrome and karoshi. The symptoms of CFS follow from its name. Karoshi means "death by overwork" in Japanese. Both diseases tend to affect people of working age.

In the post-Soviet space, stress factors have an even more detrimental effect on people than in a relatively stable Western community. Until now, huge masses of people have not been able to adapt to the new conditions of existence. Some think in old categories and experience constant anxiety in search of the minimum means of subsistence. Others who have a good financial situation find themselves in stressful situations due to the conflict between imperfect laws, real life, their own conscience and the high pace of modern life.

Destructive thoughts breed distress

According to the founder of the modern doctrine of stress, Hans Selye, “destructive” thoughts, feelings and emotions, such as envy, greed, hatred, anger, vindictiveness, contempt, mistrust, suspicion, fear, jealousy, shorten life and weaken the power of personality. .d.

But not all stress is dangerous to health. Distinguish between moderate, activating personality - eustress and distress - strong, long, destructive and damaging. Below we will talk mainly about distress. One of its first and main manifestations is a decrease in success in the usual activities.

Growling is okay!

The body responds to any impact with adaptive reactions. Hormones and other biologically active substances are released into the blood. The lungs begin to intensively saturate the blood with oxygen, the heart contracts faster, blood pressure rises, the muscles prepare for immediate work, the brain for a quick response. These reactions are the same for animals and humans. An animal in a threatening situation growls, runs away, defends itself, attacks, and thus avoids the damaging effects of stress. If an animal is placed in "human" conditions, when it cannot react in a natural way for itself, then it will develop stress with all the consequences.

Stress chooses a target organ and stays with you forever

A person cannot react to a conflict or dangerous situation like an animal. Therefore, in any conflict or extreme situation, if there is no constructive activity aimed at overcoming it, there is tension or weakness in the muscles, trembling in the body, frequent heartbeats, rapid breathing, etc. These are physical manifestations of stress, they are usually accompanied by unpleasant emotions. If the stressful situation was instantaneous and strong or prolonged, but not intense, then soon, with one memory of it, all the symptoms described above may appear. In the future, these symptoms may appear as if on their own - this is how neuroses arise. Over time, stress can “choose” a “target organ” for itself. At first, the pains in it are functional in nature, and then organic changes appear. So a person earns hypertension, coronary disease, stomach ulcers, cholecystitis, colitis and many other diseases.

If you're unlucky, smile

Failure is just a response. If you want to be successful, develop a strategy and tactics to overcome failure. What matters is not what circumstances or people do to you, what matters is how you act in these circumstances. Convert distress to eustress.

How to avoid the manifestations of stress, acquire resistance to it and remove its harmful effects?

Hans Selye believed that the main defense against stress are positive thoughts, feelings and emotions, such as love, respect, friendliness, selflessness, a sense of humor, and many others - they increase the vitality and strength of the individual.

If you are experiencing life's difficulties, do not rush to give in to emotions, do not blame yourself, others, or the circumstances for the problems that have arisen. Negative emotions do not create anything, but only destroy.

Neutralize adrenaline

If you are in an acute stressful state and experience discomfort in the body and negative emotions, then try to remove them as follows:

1. Sit comfortably, close your eyes and take ten deep breaths in and out.

2. Sitting, rest your feet on the floor and slightly push off from it. Hold tension for 5-6 seconds. Then relax for the same amount of time. Repeat the exercise two or three times.

3. Clench your fists tightly for 5-6 seconds, relax your hands for 5-6 seconds and repeat the exercise several times.

4. On a deep breath, lift and strain your shoulders high and hold them in this position for 5-6 seconds, relax and repeat the exercise.

5. Close your jaws, clench your teeth and frown your eyebrows for 5-6 seconds, relax and repeat the exercise.

6. Widely, as for a smile, part your lips and raise your eyebrows for 5-6 seconds, relax and repeat the exercise.

Relax completely, close your eyes and take 5-6 deep breaths and boldly open your eyes. Excessive adrenaline after these exercises will be neutralized. If necessary, repeat the exercises after a while.

Resistance to the physical manifestations of stress is best enhanced by jogging, as it not only trains the heart and blood vessels, but also perfectly relieves anxiety. The whole civilized world runs in the morning from stress to longevity.

DISTRESS AND INSOMNIA

Unlike stress, distress is such a strong stimulus that the body cannot quickly compensate with its own resources. Serious biochemical changes occur in it, a blow is struck to the immune system, defenses are reduced and insomnia develops. Thus, it is not stress that is terrible, but distress. Especially often our fruitless expectations, efforts and actions lead to distress. They do not succeed because they are too high and lead to the collapse of our own hopes (frustration). Such emotional stress leaves behind noticeable biochemical consequences. Accumulating in the body, they wear out, age tissues and lead to insomnia that requires treatment. This kind of condition is called post-traumatic emotional stress reaction. It must be remembered that emotional trauma is a serious health disorder and therefore one should be aware of it in order to avoid insomnia. Sleep disturbances within one month of emotional trauma are one of the main criteria for diagnosis. The main situations in life that cause stress are the loss of a job, the deterioration of the financial situation, the loss of a loved one, or the news of a serious illness. In today's life, the actual problems are the unsuccessful search for work, the breakup of the family, loneliness, the approach of unsecured old age, the upbringing of disabled children, and the loss of one's own health. All these circumstances cause distress. There is also persistent insomnia and other manifestations of the so-called post-traumatic stress disorder of the nervous system, which occurs after traumatic events that go beyond the normal human experience. They would be a serious shock to anyone. Here are tips on how to overcome the post-traumatic emotional stress reaction leading to sleep disturbance, which you can try to cope with on your own. Tell your friends about your situation and listen to their opinion. Find people who can really support you. - Describe your situation in the first person, for example, like this: “It happened to me ..., I think ..., I worry ..., I feel ..., I behave ... "Describe in detail everything that is happening to you happening. Read the text again, make corrections. After that, describe this situation in the third person. For example: "Someone is going through a situation... trying to cope with it..." At the end ask questions: - What does he (she) really want? - What can he (she) really change? - After you have formulated your thoughts on paper, try to relax: play with your child, go to the pool or the gym, listen to your favorite music, walk the dog, stroke the cat, dream, remember the simple rules of autogenic training. - Before making a decision, you need to rest and relax, or, as they said before, “cool your head” and not make hasty decisions. Use the following relaxation techniques: 1) Take a few deep breaths to reduce nervousness and anxiety. Force yourself to breathe slowly, feeling your belly bulge as you inhale and then fall back as you exhale. 2) Stretch to relieve muscle tension. 3) Massage the target muscles. Most people have special muscles that tense up sharply when stressed, hardening due to the release of adrenaline. These muscles are located on the back of the neck and in the upper back in the area of the shoulder girdle. Massage them for 2-5 minutes to relieve tension. 4) Press on the temples. Nerve acupressure at the temples indirectly relaxes certain muscles, mainly in the neck. 5) Don't clench your teeth. Open your mouth and move your jaw from left to right to relax your muscles. 6) Expand your chest to make breathing easier. Take a deep breath and exhale. Then, lift your shoulders up and back, then relax. Inhale deeply (shoulders go back) and exhale, relaxing your shoulders. Repeat 4-5 times, and again inhale deeply - exhale. Do this cycle 4 times. 7) Relax completely. Starting at the top of your head or from your toes, tense the symmetrical muscle groups on the right and left at the same time, hold for a few seconds and relax. Work sequentially with the muscles of the legs, chest, arms, head and neck. 8) Hold your hands under hot water until you feel that the tension passes. 9) Rinse your face with cool water. Get moving, do some exercise, because tired muscles are relaxed muscles. Exercise burns off the chemicals that are produced during stress. 10) Listen to soothing music. It is a very powerful stress management tool. There are cassettes with relaxing music on sale, although it is enough to listen to any recording of a pleasant melodic character. This way, you don't have to go to a special lecture or class and spend time coping with stress. You are well prepared for independent work. You can be sure that your decision after following these tips will be correct, and the result will be successful. Remember: "whatever your health, it will last until the end of life." Here are the warning signs that indicate that stress threatens health and requires immediate treatment to a specialist: - chronic insomnia; - drowsiness; - irresistible anxiety; - bouts of dizziness or loss of consciousness; - rapid pulse that does not decrease; - sweating of the palms; - trembling of the limbs and a feeling of internal trembling; - rash; - chronic or acute headache; - Pain in the back or neck. The rule of thumb is to see a doctor for treatment if you've never had these symptoms before and it's hard to explain them as something other than stress.

American scientists have established how emotional distress can cause heart attack-like symptoms.

Colleagues (Johns Hopkins University School of Public Health, Baltimore) found that stressful life events (eg, death of a relative, car accident, speaking in front of an unfamiliar audience, etc.) can cause severe but fortunately reversible left ventricular dysfunction ( LV). Stress-induced cardiomyopathy is apparently a type of "stunning" of the myocardium due to sympathetic hyperstimulation. The authors followed 19 patients with LV dysfunction that developed after sudden emotional stress. The participants were dominated by women (n=18); the median age was 63 years. Clinical manifestations included chest pain, pulmonary edema, and cardiogenic shock. Most patients had T-wave inversion and QT interval prolongation. 17 had slightly elevated troponin I levels, but only one patient had angiographic evidence of CAD. Despite the significant severity of LV dysfunction on admission, it disappeared quite quickly, within 2-4 weeks. The average ejection fraction increased from 20% to 60% (p<0.001). Пяти участникам была выполнена биопсия миокарда, выявившая мононуклеарную инфильтрацию и некроз сократительных мостиков. Уровни катехоламинов плазмы сравнивались у 13 больных со стрессогенной дисфункцией ЛЖ и 7 больных с инфарктом миокарда, классом III по Killip. В первой группе были достоверно выше уровни адреналина (1264 против 376 пг/мл), норадреналина (2284 против 1100 пг/мл) и допамина (111 против 106 пг/мл) (р<0.005). Признавая, что связь между симпатической стимуляцией и оглушением миокарда до сих пор мало изучена, авторы, тем не менее, предполагают, что стрессогенная ишемия может быть вызвана спазмом эпикардиальных коронарных артерий, спазмом микрососудов или прямым повреждением сердечной мышцы. При адекватной медицинской помощи на начальном этапе, прогноз при стрессогенной кардиомиопатии хороший. При необходимости терапия может включать вазодилататоры, диуретики, механическую циркуляторную поддержку. Прессоры и бета-агонисты лучше не назначать, ввиду массивного выброса катехоламинов при данной патологии/

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Distress is a negative non-specific reaction of the animal organism to any external influence. The most severe form of distress is shock.

manifestations of distress.

Distress and the formation of psychovegetative disorders

In the last quarter of the 20th century, stress-related diseases appeared - this is chronic fatigue syndrome and karoshi. The symptoms of CFS follow from its name. Karoshi means "death by overwork" in Japanese. Both diseases tend to affect people of working age.

Destructive thoughts breed distress

According to the founder of the modern doctrine of stress, Hans Selye, “destructive” thoughts, feelings and emotions, such as envy, greed, hatred, anger, vindictiveness, contempt, mistrust, suspicion, fear, jealousy, shorten life and weaken the power of personality. .d.

But not all stress is dangerous to health. Distinguish between moderate, activating personality - eustress and distress - strong, long, destructive and damaging. Below we will talk mainly about distress. One of its first and main manifestations is a decrease in success in the usual activities.

Growling is okay!

Stress chooses a target organ and stays with you forever

If you're unlucky, smile

Failure is just a response. If you want to be successful, develop a strategy and tactics to overcome failure. What matters is not what circumstances or people do to you, what matters is how you act in these circumstances. Convert distress to eustress.

How to avoid the manifestations of stress, acquire resistance to it and remove its harmful effects?

Hans Selye believed that the main defense against stress are positive thoughts, feelings and emotions, such as love, respect, friendliness, selflessness, a sense of humor, and many others - they increase the vitality and strength of the individual.

If you are experiencing life's difficulties, do not rush to give in to emotions, do not blame yourself, others, or the circumstances for the problems that have arisen. Negative emotions do not create anything, but only destroy.

Neutralize adrenaline

If you are in an acute stressful state and experience discomfort in the body and negative emotions, then try to remove them as follows:

1. Sit comfortably, close your eyes and take ten deep breaths in and out.

2. Sitting, rest your feet on the floor and slightly push off from it. Hold tension for 5-6 seconds. Then relax for the same amount of time. Repeat the exercise two or three times.

3. Clench your fists tightly for 5-6 seconds, relax your hands for 5-6 seconds and repeat the exercise several times.

4. On a deep breath, lift and strain your shoulders high and hold them in this position for 5-6 seconds, relax and repeat the exercise.

5. Close your jaws, clench your teeth and frown your eyebrows for 5-6 seconds, relax and repeat the exercise.

6. Widely, as for a smile, part your lips and raise your eyebrows for 5-6 seconds, relax and repeat the exercise.

Relax completely, close your eyes and take 5-6 deep breaths and boldly open your eyes. Excessive adrenaline after these exercises will be neutralized. If necessary, repeat the exercises after a while.

Resistance to the physical manifestations of stress is best enhanced by jogging, as it not only trains the heart and blood vessels, but also perfectly relieves anxiety. The whole civilized world runs in the morning from stress to longevity.

Similar Documents

Portal for the student. Self-training

How effective are meditation and psychotraining in overcoming stress?

What are psychosomatic illnesses?

How to eat right when stressed?

Phytotherapy for stress

Send your good work in the knowledge base is simple. Use the form below

Distress is a negative non-specific reaction of the animal organism to any external influence. The most severe form of distress is shock.

manifestations of distress.

Distress and the formation of psychovegetative disorders

In the last quarter of the 20th century, stress-related diseases appeared - this is chronic fatigue syndrome and karoshi. The symptoms of CFS follow from its name. Karoshi means "death by overwork" in Japanese. Both diseases tend to affect people of working age.

Destructive thoughts breed distress

According to the founder of the modern doctrine of stress, Hans Selye, “destructive” thoughts, feelings and emotions, such as envy, greed, hatred, anger, vindictiveness, contempt, mistrust, suspicion, fear, jealousy, shorten life and weaken the power of personality. .d.

But not all stress is dangerous to health. Distinguish between moderate, activating personality - eustress and distress - strong, long, destructive and damaging. Below we will talk mainly about distress. One of its first and main manifestations is a decrease in success in the usual activities.

Growling is okay!

Stress chooses a target organ and stays with you forever

If you're unlucky, smile

Failure is just a response. If you want to be successful, develop a strategy and tactics to overcome failure. What matters is not what circumstances or people do to you, what matters is how you act in these circumstances. Convert distress to eustress.

How to avoid the manifestations of stress, acquire resistance to it and remove its harmful effects?

Hans Selye believed that the main defense against stress are positive thoughts, feelings and emotions, such as love, respect, friendliness, selflessness, a sense of humor, and many others - they increase the vitality and strength of the individual.

If you are experiencing life's difficulties, do not rush to give in to emotions, do not blame yourself, others, or the circumstances for the problems that have arisen. Negative emotions do not create anything, but only destroy.

Neutralize adrenaline

If you are in an acute stressful state and experience discomfort in the body and negative emotions, then try to remove them as follows:

1. Sit comfortably, close your eyes and take ten deep breaths in and out.

2. Sitting, rest your feet on the floor and slightly push off from it. Hold tension for 5-6 seconds. Then relax for the same amount of time. Repeat the exercise two or three times.

3. Clench your fists tightly for 5-6 seconds, relax your hands for 5-6 seconds and repeat the exercise several times.

4. On a deep breath, lift and strain your shoulders high and hold them in this position for 5-6 seconds, relax and repeat the exercise.

5. Close your jaws, clench your teeth and frown your eyebrows for 5-6 seconds, relax and repeat the exercise.

6. Widely, as for a smile, part your lips and raise your eyebrows for 5-6 seconds, relax and repeat the exercise.

Relax completely, close your eyes and take 5-6 deep breaths and boldly open your eyes. Excessive adrenaline after these exercises will be neutralized. If necessary, repeat the exercises after a while.

Resistance to the physical manifestations of stress is best enhanced by jogging, as it not only trains the heart and blood vessels, but also perfectly relieves anxiety. The whole civilized world runs in the morning from stress to longevity.

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