Physical exercise helps keep the neurons responsible for dealing with stress working.

Sport is good not only for the body, but also for the spirit: it is known that physical exercise relieves stress, helps to get rid of obsessive anxiety, etc. However, it is only now that researchers have begun to at least partially understand exactly how physical education and fitness protect against stress. For example, in 2013, Princeton University staff published Journal of Neuroscience a paper that described the appearance of different types of neurons in the hippocampus of mice involved in “sports”. Physical activity stimulates the appearance of highly excitable neurons in the brain, which are believed to be able to increase sensitivity to stress - simply because they respond to everything that is possible. But, as it turned out, other neurons appear at the same time, which dampen the activity of the first. Thanks to them, psychological anxiety, if it appears, will quickly pass.

Neuronal processes covered with dendritic spines. (The Journal of Cell Biology / Flickr.com.)

mouse brain neurons. (Photo by ZEISS Microscopy / Flickr.com.)

In another article published recently in neuropharmacology, talks about another anti-stress mechanism associated with physical exercise. Philip Holmes ( Philip Holmes) and his colleagues at the University of Georgia describe the action of the neuropeptide galanin, which protects synapses and neurons from the damaging effects of stress. A few years ago, researchers found that exercise increased levels of galanin in the brain, in areas specifically designed to deal with stress. This time they decided to find out how physical exercise, stress and galanin are connected at the level of cells and intercellular chains. It is known that stress and depression cause atrophy of neurons and synapses: connections between nerve cells weaken and break, and new ones are not formed. It is said that the synaptic plasticity of the brain decreases. The nerve cell becomes “non-contact” and unnecessary, the overall variety of nerve chains decreases, and the decrease in the number of nerve circuits, in turn, affects cognitive abilities and the ability to find a way out of difficult situations, including psychological ones. That is, stress triggers a vicious circle: the more stress, the less ability to resist it due to falling plasticity.

The ability of a neuron to form contacts with neighbors can be assessed by the number of so-called dendritic spines - this is the name of the points on the processes-dendrites, where there are all molecular-cellular conditions for the formation of a synapse. It turned out that in rats that led an active lifestyle, there were more such spines, that is, their neurons were more plastic, ready to form various chains. The same effect was from injections of galanin. But in animals that were limited in mobility, the ability of neurons to form synapses decreased.

The rats were then placed in a maze and subjected to stress with a mild electric shock. The level of stress and the ability to resist it were assessed by whether the animal would explore the maze, or would prefer to lie low. The "athletic" rats boldly explored the new space, despite the trouble in the form of an electric shock, and so did the rats with the galanin injection. But, if the exercised animals were injected with a substance blocking the action of the neuropeptide, they behaved like their sedentary comrades, who felt more stressed and did not want to go anywhere.

The authors of the work conclude that the anti-stress effect of physical exercises is due to galanin: it supports synaptic plasticity in neurons, which helps to overcome stress and prevents slipping into depression. (Recall that the level of galanin rises precisely in those parts of the brain that are responsible for combating stress.) Of course, the question arises whether it is possible to deal with severe stressful events with the help of some galanin stimulants - after all, a person sometimes finds himself in such a state, that no amount of physical exercise would help him. It remains to be hoped that human studies will confirm the results obtained in animals, and then, perhaps, we can count on new, more effective anti-stress drugs.

Prevention of stress and getting rid of depressed states come down to a simple recipe: more physical activity. In the battle of sport against bad mood and depression, sport wins.

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Exercising helps lift your spirits, improves tone, gives you optimism, and alleviates symptoms of depression.

Important! It is worth distinguishing between clinical depression and what is popularly called "depression": bad mood, depression and loss of energy. Severe depression is a mental disorder that is a disorder of affect. It is characterized by the "depressive triad": a decrease in mood and the loss of the ability to experience joy, impaired thinking (negative judgments, a pessimistic view of what is happening, etc.), motor retardation. With depression, self-esteem is reduced, there is a loss of interest in life and habitual activities. In some cases, a person suffering from it may begin to abuse alcohol or other psychotropic substances. If you notice all of the above symptoms, in addition to playing sports, seek qualified help.

Regular exercise, in addition to the obvious health benefits in the form of strengthening muscles and the cardiovascular system, improving the figure, helps:

1. Reduce stress.
2. Drive away anxiety and depressive feelings.
3. Raise self-esteem.
4. Improve sleep.
5. Increase vitality.
6. Get a healthy and fit look.

People who exercise have fewer symptoms of anxiety and depression, and lower levels of stress and irritability. Exercise is beginning to act like an antidepressant on certain neurotransmitter systems in the brain, and it helps patients with bouts of depression regain a positive outlook on life. For patients with anxiety disorders, exercise reduces fears and associated symptoms such as rapid heart rate and breathing.

— Jasper Smits, Head of the Anxiety Research and Treatment Program at Dallas Southern Methodist University (USA)

Despondency - fight!

Let's turn to physiology.

Sugar level

Dosed loads even out blood sugar levels and eliminate chronic muscle strain, which happens in constantly nervous people. This allows you to keep your stress level under control, and turns the negative into a positive, because. contributes to the splash of accumulated aggression outside and with benefit, and not on loved ones and with a scandal.

endorphins

During sports, the body produces endorphins, natural antidepressants. Endorphins (chemical compounds similar in structure to opiates, which are naturally produced in the neurons of the brain) make a person feel euphoric, for this reason it is often called the “hormone of happiness” or “hormone of joy”.

Oxygen

Physiotherapists explain the beneficial effects of sports on depression by the fact that physical activity causes an active flow of oxygen to all organs of the body, including the brain. It helps to reduce the symptoms of many mental anxieties such as despondency, depression, stress, insomnia.

Psychological benefits

During a period of stress and despondency, people tend to isolate themselves from the outside world (which subsequently drags them into the abyss of depression even deeper than domestic troubles). Therefore, experts advise doing sports in the fresh air or with a group in the gym.

You try something new for yourself, something different - and that's good.

There are many factors, objective and subjective. Expansion of the circle of communication. The emergence of new interests, knowledge and goals. Change of scenery and switching from depressing thoughts. Getting rid of aggression, anger and other destructive emotions. Increased self-esteem: if a person succeeds in completing the exercise, he becomes more confident in himself, and this pushes gloomy thoughts into the background, allows you not to fall into despair, and a positive result will also be reflected in the mirror.

Also individual perceptions: for example, you really like your new form, and jumping rope reminds you of childhood.

The first study to find out how physical activity affects mood was done back in 1970. It involved two groups of men. The first one trained for six weeks: the program included jogging, swimming, cycling. The second - led her usual sedentary lifestyle. As a result, it turned out that sports enthusiasts got out of a depressed state much faster.

What sport is best for getting rid of depression?

Any physical exercise, any load helps to relieve the symptoms of depression, even if it is jumping in place. The main thing is that you like them, and you do not force yourself to do them.

At first, you will probably have to push yourself, but then you will enjoy the training.

• a ride on the bicycle,
• dancing,
• walking or walking,
• over short distances,
• morning or evening
• moderate aerobics,
• gym classes,
• tennis,
• aqua aerobics,
• any cardio training (even running in place and jumping rope).

For some, triathlon, bodybuilding, powerlifting or cross-fit are also suitable. This is individual. Choose what you like and enjoy. After all, it is important to cheer yourself up and feel a surge of strength.

The main thing is to set goals for yourself. For example: swim 300 meters, walk 5 kilometers, be able to do 10 pull-ups or push-ups. Yes, these are small goals. The main thing is that they are achievable. And every time it is a victory: both over oneself and over a bad mood. And victory is not giving up and moving on.

Important! EIf you are over 50, or have diabetes or heart disease, or consult your physician before starting exercise.

Class frequency

How often do you need to exercise to get rid of stress and cheer up? Morning exercises and yoga can be done every day. The same applies to walking.

If training requires loads (aerobics, gym, running, swimming, etc.) - two to three times a week, give training 30-60 minutes. Because the body needs rest, you don’t need to exercise too much - this is one of.

Try to exercise for at least 20-30 minutes three times a week. Start doing exercises from 20 minutes, gradually increasing the time to 30, and then to 40, and up to 60 minutes.

When you get used to playing sports, and they become a habit for you, you can change the time and set of exercises for more convenience and interest (workouts should not bother you).

Daily menu

Nutrition is always important, and especially in sad moments. After all, you want to please yourself, seize stress. We also get endorphins from food.

A few tips:

1. Avoid stimulants - forget about tea, coffee, energy drinks, cola and sweets for a while. Ordinary water, mineral water (it hisses so funny), juices, milk, kefir.
2. Start the day with a breakfast rich in protein and carbohydrates (vegetables and fruits). Food will give energy, and colorful fruits will cheer you up.
3. Eat more fresh fruits and vegetables. They are full of vitamins needed to maintain stable blood sugar levels, which usually rise sharply when stressed (this can lead to weight gain).

Eat healthy food. She's delicious too. The idea that only pastries and chocolates will save you is an illusion. It's just that your body lacks endorphins, which are easiest to get from sweets. By itself, knowing that you are taking care of yourself will help in the fight against sadness and depression.

We wrote in detail about proper and healthy nutrition in the articles "

Tatyana Lisitskaya - Master of Sports of the USSR in rhythmic gymnastics, candidate of biological sciences, professor at the Department of Theory and Methods of Gymnastics of the Russian State University of Physical Culture and Sports, head coach of the USSR national team in aerobics.

After this exercise, you will feel calm and rested, especially after a long and stressful day at work.

Sit comfortably in a chair at the office or in your favorite chair at home. Place your hands on your thighs, palms up. Do not cross your legs, do not cross your legs.

Look up. Smile. After that, look into the distance, trying to look through the walls, houses, go far beyond the horizon (you can close your eyes, mentally expanding the space around).

Slowly squeeze and unclench your hands several times (4-8). You will feel how, without your control, breathing becomes even, calm, rhythmic. And now, lift your soft (slightly bent at the elbows) arms in front of you up and, without changing position, lower them down (repeat 4-8 times).

Place your palms over your eyes and keep your eyes closed for 2-3 minutes. Now cover your ears with your palms so that your elbows are pointing to the sides and your fingers are pointing back. Hold the pose for one minute, slightly squeezing your ears, then abruptly release your hands.

When you finish your mini-stress program, smile.

Don't be discouraged and don't give up! Look to the future with optimism.

When emotions overwhelm or, conversely, there is not enough strength for concentration, go in for sports! Physical activity can help relieve stress or increase energy levels.

Theorists and practitioners have long proven that physical activity not only improves the figure, but even affects mood and well-being. Perhaps each of us has experienced mood metamorphosis before and after sports. So, force yourself through I don’t want to and too lazy to go to the gym, after an intense workout you can feel a surge of strength and even euphoria! This is due to the more intense production of endorphin - the hormone of happiness - during active activities. From the point of view of scientists, such a reaction of the body is dictated by the need to drown out possible pain sensations. But exercise can also have other effects, such as being calming and reducing emotional activity. Some techniques help improve concentration, relieve nervous tension, or increase efficiency. We will tell you which sport allows you to drive away anger without harm to others, and which exercises help you forget about insomnia.

Stress Reduction >>> BOXING

When emotions run high, do not rush to scream and beat the dishes. It is better to fight stress in the ring: such training will help achieve both physical and moral liberation.

How it works?

The Japanese practice an interesting way - they put soft mannequins in the offices (often even with the faces of bosses), on which disgruntled employees could drive away their anger. Boxing in the gym is no less effective! In the ring, you can also throw out all your feelings on an inanimate object without harming anyone around you (and also yourself). Believe me: complete dedication to the process and technique of doing the exercises will take over your entire being, displacing negative emotions and the very thoughts about the source of stress. This is difficult to achieve on a treadmill or in the gym when your body is doing some action and your mind is busy solving a problem.

Boxing- intensive training. Therefore, 45 minutes once a week is quite a sufficient load for a beginner. After mastering the technique, box when there is a need to relieve stress.

Increasing concentration >>> SIMULATORS

If you find it difficult to engage in mental work and focus in the morning, try strength training at the beginning of the day. Dumbbell presses are a more effective way to cheer up than a cup of coffee. Strength training activates the cognitive function of the brain responsible for planning, organizing and focusing tasks.

How it works?

Scientists have not yet fully established the true causes of the increase in concentration after working on weight machines. However, the main version lies in the technique of strength training: slow repetitive exercises require composure. By doing them, you train exactly the part of the brain that is responsible for concentration.

How often should you practice?

An hourly power load once or twice a week will give a noticeable positive result. But if you're new to machines and weights, start with 20-minute workouts twice a week.

Better sleep >>> PILATES

If you suffer from insomnia, and a few sheep do not bring the desired oblivion, try Pilates. Participants in a recent study in Brazil reported improved sleep after doing this type of fitness.

Pilates is a workout in which the mind and body interact closely. During the lesson, there is a concentration on breathing and the technique of performing the exercise, and each movement is made consciously. Pilates, to a certain extent, is a gentle meditation that relaxes and calms the nervous system. Abdominal breathing, practiced during such exercises, helps to achieve mental balance. You begin to focus on what is happening inside, and not around you.

According to experts, two one-hour Pilates sessions per week for three weeks will greatly facilitate the process of falling asleep and the quality of sleep. In addition, you will noticeably improve the contours of your body.

More energy >>> BIKE

Feel the breakdown - get on the bike. Just half an hour of cycling, and you will feel a surge of energy!

A significant load stimulates the production of endorphins. Acting like a light drug, they keep your strength up.

Three bike rides a week for 20 minutes - and in a month your energy level will increase by 20% and reduce fatigue by 65%.

Fighting Anxiety >>> YOGA AND MEDITATION

Yoga activates the parasympathetic nervous system, which helps lower blood pressure, normalize heart rate and breathing, which promotes calmness.

Practice yoga for an hour and a half two or three times a week. After two months, you will feel that your thoughts calm down faster, and you yourself become more balanced.

Under stress understand the reaction of the body to a strong, unusual, unfamiliar impact from the external environment. The physiological response to stress in the body is the same, regardless of the emotional coloring of the event, positive or negative. Thus, stress can cause even a pleasant, but strong emotional upheaval. And vice versa - an unpleasant, but habitual event ceases to provoke stress.

The stress reaction in a person unfolds at the physiological, psychological and behavioral levels. Studies examining the effect of stress on the body have proven that exercise has a positive effect on all these levels and helps a person cope with stress.

Why sports help relieve stress

In the process of evolutionary development, a person has developed certain behavioral patterns of response to stress. The physiological reaction, in the first place - the release of adrenaline into the blood, prepares a person for flight or fight.

However, in modern, civilized conditions of life, the body cannot properly use the energy released as a result of physiological changes, intended for flight or attack. This increases the degree of his fatigue and wear. Sports allow you to constructively and purposefully use this energy, protecting the body from exhaustion. That is why, from a physiological point of view, sport plays an important role in overcoming stress, helping to direct energy in a useful direction and use it safely.

In addition, at the physiological level, there is:

• The production of endorphins; During the experience of stress, a person's level of cortisol, the stress hormone, rises, and there is a lack of endorphins, hormones of joy that are formed during sports.
• Saturation of organs and tissues with oxygen.
• Regulation of sugar (glucose) levels in the blood.

At the same time, at the psychological level, during stress, a person can feel disappointment, irritation, guilt, shame, apathy, hopelessness, loneliness. In behavior, a failure occurs due to the occurrence of unforeseen and unusual circumstances, and a person intuitively tries to return to his usual ways of behavior.

Most often, these methods are harmful and self-destructive habits - smoking, drinking alcohol, the manifestation of impulsiveness and aggressiveness. A person can begin to overeat, not feeling hungry, but simply to calm down, or to perform habitual for himself, but inappropriate and useless actions under the circumstances. Therefore, at the psychological and behavioral levels, sports are useful and can contribute to:

• Organization and ordering of activity, bringing actions and thoughts in order.
• Getting a sense of control over the situation, the lack of which a person experiences during stress.
• Increasing self-esteem and self-confidence. Playing sports can bring joy and satisfaction from achieving even small results.
• The emergence of a goal and motivation, getting rid of hopelessness, passivity, refusal to act.
• Distraction from negative thoughts. The physiological changes that occur during stress take time to stabilize. During this period, any moderate physical activity is beneficial for the psychological state of a person, as it allows you to experience negative emotions without focusing on disturbing and debilitating thoughts.

What sports are good for stress

Almost any sport can be used as a way to deal with stress. It is important to take into account the physical capabilities of a person, his preferences and interests.

It is necessary to properly regulate the load so as not to overload the body. After training, a person must have strength left, he must feel a surge of vigor, and not exhaustion.

The resumption of former interests or hobbies - running, walking, playing tennis, swimming - can positively affect self-esteem. A person may choose a familiar sport or physical activity, or try something new, such as yoga, cycling, morning exercises.

Water procedures and outdoor activities have a positive effect on both the body and mood. Group sports or sports team play allow you to feel the spirit of unity, belonging, support and confidence.

Important rules for exercising under stress

Thus, in order to cope with stress through sports, there are several points to consider:

• moderation of the load, so as not to overload the body to exhaustion;
• start the lesson with a general physical warm-up of the joints to prevent damage;
• correctly assess their physical capabilities and set achievable goals, which will increase self-esteem, obtain satisfaction from the result;
• focus on the process, for example, monitor your breathing, tension and muscle work, which allows you to distract from negative thoughts and experiences;
• engage both individually and in a group in order to be able to feel support, belonging;
• exclude gambling and aggressive sports containing a competitive aspect.

People who exercise regularly will surely tell you that they feel great both physically and emotionally. This is because during exercise, neurotransmitters are produced in the brain, which are responsible for a good mood and reduce the level of the hormone cortisol in the blood.

Here's how exercise works:

1. Exercise reduces anxiety. The researchers found that after performing a set of prescribed exercises, the electrical activity of the muscles decreases. People are becoming calmer.
2. Exercise helps you relax. One workout relieves stress for 90-120 minutes. Some call it post-workout euphoria or the endorphin response. However, not only endorphin, but also many other neurotransmitters will be to blame for the fact that you will relax and your mood will improve.
3. Exercise improves self-esteem. Try to remember how you feel after a workout. Usually after class, we praise ourselves for the work done and for not being too lazy and going to the gym. And the stress level goes down.
4. Exercise improves appetite and food quality. People who exercise regularly tend to eat more and prefer healthy foods. Good nutrition helps the body successfully cope with stress and its consequences.

So, once again, we were convinced that regular physical activity improves mood and helps fight stress. And yes, to benefit, you do not have to spend a lot of time and effort. We have found the easiest options for you.

1. Light aerobic exercise. Try to set aside 20 minutes a day for them. Go for a brisk walk during your lunch break, walk your dog, run in the park, ride a bike. There are many options, and most of them do not require you to have any special equipment or go to the gym.
2. Yoga, meditation, stretching, Pilates and so on. Yoga simultaneously engages many muscles, causing them to either relax or tighten. Recent studies have shown that when muscles are constantly contracting and relaxing, a signal is sent to the brain that it is time to release certain neurotransmitters. And they will help you calm down and become more attentive.
3. Leisure A: tennis, squash, badminton, basketball, football and so on. All of these help our body get rid of adrenaline and other stress hormones.

And the last. We often talk about the fact that you can go in for sports anywhere, be it an apartment, a hotel room or an office. There would be a desire. But if your goal is to relieve work-related stress, try to avoid exercising in the office or corporate gym: there are too many things or people that will not allow distraction.

You should be able to be alone with yourself and relax. Or, on the contrary, if you work alone, be surrounded by other people.

Another interesting option. Try to take 10-minute breaks every 1.5 hours of work. Walk, squat - do anything but sit in a chair. Four such 10-minute breaks during the working day can be equated to an easy 40-minute workout.

Take care of yourself. Love yourself. And force yourself to go in for sports, because now there are practically no excuses left. ;)