Leaps and bounds HLS is sweeping the planet. A far-fetched dream to live happily ever after forcing to take under strict control every aspect of your daily life.
Drafting the meal plan, tracking of bad habits, the obligatory gym and irreconcilable struggle with stress – these are the basic tenets of those who one day decides to become a master of your life. However, is it worth it to drive themselves into the rigid framework for an unattainable standard?
Physiologist, candidate of biological Sciences, lecturer at Victoria Kravchenko, sure: sudden start – is not necessarily a guaranteed finish. And not always what is considered to be negative, is that 100%. That is why, deciding on a radical change, it is important to find the balance between “want” and “need” to give yourself time to sort out the details and come to an individual and comfortable life rhythm.
Victoria Kravchenko tells about the nature of stress and the characteristics of individual differences of response to the action of stress factors
The principle of reasonable planning of smooth change has given the name neosar. This kind of light option of a healthy lifestyle, which implies a wider, three-dimensional view of things that are today accepted the blame. Among the most resonant of them can be attributed to stress.
Stress is nature’s way of adapting to new situations
In modern society it is considered a vestige that lost its original meaning and has become a real threat to human well-being. To get rid of it, in the course are training, sessions with a therapist and even medication. But is it scary really? And where is the line when basic human reaction starts to play against him? To help understand this, Victoria tells about the nature of stress, its causes and ways of dealing with it.
“Plague of the 21st century” is such a terrible name today is a set of reactions, which mankind owes survival. This condition, inherent nature, and are designed to mobilize all body systems, with the goal of rapid adaptation to a changed situation or new conditions. In other words, it is a complex of adaptive reactions of the organism to instantly regroup and automatic response to the novelty of the situation, the risk or potential opportunity.
To survive, man had to hunt, while trying not to become prey. In a state of emotional stress, the body always relies on muscular reaction, instead of to trust the informed choices of the brain. The decision to freeze or to flee is taken in hundredths of a second, and just as quickly come to combat readiness, muscles and heart. Due to stress, a person can instantly develop a huge acceleration and withstand for a long period of time.
Resource mobilization of the organism during stress may help in the crucial moments
It would seem that the times have changed and today we don’t need to escape from predators or hours to track down prey. However, the world the concrete jungle is no less danger that require quick reactions. Time to slow down before escaped from the corner of the machine, Dodge the biker or brace myself to speak in front of an audience – mobilizing resources to prevent and adapt to change. Stress can be considered as a useful adaptive reaction, and it is quite possible to be friends, until then, until it goes to normal.
Good and bad stress
There are two varieties of stress: acute and chronic. The first gives the body a short jolt, forcing you to reboot and find hidden reserves for optimal and safe exit from the situation. However, prolonged stay in this state, exhausting the body, which inevitably leads to health problems. Why is this happening?
Victoria Kravchenko was conducting research on the effects of stress on the body
Our body is a complex balanced system, but even it is not a wide range of reactions to different types of hazards and change. Any fear, anxiety or the experience the body responds the same way: begins to produce adrenaline, increases heartbeat, increases physical and mental activity. That is, the body squeezes the most to effectively cope with difficulties and go back to a stable state.
In a state of acute stress can be observed such a reaction:
- the brain starts to work faster and more efficiently;
- increases the sensitivity of receptors;
- increases ability to memorize;
- acute attention;
- reduces the pain;
- accelerated blood flow and endurance;
- inhibited dietary and sexual behavior.
It’s good when you need to gather and be interviewed, but bad when you have to constantly work under the yoke of unrestrained chief. Stress helps, if you want to escape from the robber, but the effect is detrimental when the situation with the robbery for months POPs up in my mind, forcing to relive a horrible condition.
Chronic stress exhausts the body and leads to diseases
Chronic stress in our time is most likely to occur in situations when the person:
a) can not predict a negative event;
b) could not affect the unpleasant situation;
in) and operate under time pressure;
d) faced with excessive amounts of information.
Permanent stay in a state of tension exhausts the powers of the body, the result of which can be felt the symptoms of chronic stress:
- constant fatigue;
- a decrease in mental activity;
- the deterioration of creativity, thinking becomes stereotyped;
- memory impairment;
- loss of control;
- anxiety and insomnia;
- with prolonged period it can lead to depression.
Our body is simply not designed for prolonged extreme conditions, but because sooner or later fails. The conclusion is the same: we should not strive to avoid stress at any cost. It is important to learn to take control of it and steer it in the right direction.
Stress: avoid, you cannot cope
Quality of life depends on where you will put the comma. Someone decides that feelings have no place in his life and go looking for spiritual balance in the ocean. Others will focus on pharmacology and will maneuver in the stormy sea of modern cities with the help of a sedative. Perhaps all this is quite as effective methods, however, is to face the truth: escaping from reality, it is likely to miss the best moments that gives us life.
According to Victoria Kravchenko, the most correct way of dealing with stress is to try to minimize its harmful effects. And there is no need to reinvent the wheel: scientists have conducted studies and found out that there are very specific recommendations on how to do it.
It is known that men and women respond to stress differently. A weak half of mankind are more emotional, sensitive and open, and because ladies are more resilient to chronic stress. A major role in stabilizing their emotional state plays an oxytocin – a hormone that causes feeling of tenderness and affection. Increase its concentration in the body can run very simple things:
- physical tactile contact (hugs, massage);
- communicate with friends, children and loved ones;
- pet care (games, walks, pats);
- audition voice a low timbre.
According to research by Carnegie Mellon University, frequent hugs relieve stress and improve immunity
Men are by nature secretive and cautious. Showing high durability and reactivity during acute stress, they are less adapt to chronic stress. To cope with their manifestations, need to regularly engage in such activities, during which increase testosterone levels falling under stress. Namely:
- to sleep;
- moderate exercise or conduct other physical activity;
- laugh more;
- meditate or practice breathing exercises;
- to do what is good or brings pleasure (for example, to catch a big fish on a fishing trip, defeat all tabletop or computer game).
Sometimes, insignificant factors can lead to significant improvement. To enhance their action, it is necessary to Supplement these General recommendations.
Methods of reducing the impact of stress
One of the main rules is easier to foresee, than to rectify the consequences. Since the stress reaction in the body takes place in response to any unfamiliar situation, be prepared to potentially stresseraser events. If you have a speech before a large audience, and speaker you are inexperienced – multiple home rehearsal will significantly reduce the release of norepinephrine and emotional stress during a speech. Make to-do lists and cross off as complete: this will allow to assess the dynamics, to make order out of chaos and to look at things with a clear head.
If you are often worried about possible trouble (if you leave the iron open door, a forgotten purse, late payment, etc.), create a reminder and relieve yourself of this burden. It can be a sheet at the front door with a list of things to check or notification on your phone – use any convenient way.
A lot of stress on the body creates a premature alarm. Before the meeting, exam or presentation can be a whole week, every day, which can be torture. Hassling yourself, you cannot avoid stressful events, so does it make sense to wallow in your fears? Take advantage of a wonderful way of Scarlett O’hara and think about it tomorrow. And it is better – on the eve of the event.
The creation of lists, and strikethrough completed tasks is a great way to organize the chaos in your head, and avoid stress
Learn to delegate authority. The desire to keep everything under control and to deliver results in nervous exhaustion, do not hesitate to shift part of the work on colleagues, and some household chores on family members. This will benefit everyone.
Partially helps to cope with stress “displacement activity”. If a brainstorm or great excitement you want to go, solitaire, scribbles on a piece of paper, or to touch something with your hands – don’t hold back just remember that your usual set of actions does not become independent in the habit. For example, the constant viewing of the tape of social networks often becomes compulsive effect, although originally brought emotional relaxation. Take a break, get something common and not related to cause of stress, ideally something involving physical activity (cleaning). The brain will be thankful for the respite, and will find a solution in the most unexpected moment.
Victoria Kravchenko reminds that where there is a reasonable planning, a balance between work, recreation and fun, no stress. Only, since we took the vector at neoso, try not to look for him in an alcoholic stupor, Smoking unrestrained or uncontrolled attacks on the fridge. Sing, communicate, travel, pamper yourself with pleasant treatments and new experiences, help other, work on self-esteem. And stress will not catch up.