Mental health: how to cope with stress and anxiety - БАДы для здоровья и спорта | Качественные добавки

Chapter 1: Understanding stress and anxiety

1.1. Stress biology: neuroendocrine system in action

Stress is a fundamental adaptive reaction of the body to the perceived threat, whether it is real or imaginary. This reaction is initiated by a complex network of neural and hormonal routes, known as a neuroendocrine system. The central role in this process is played by the hypothalamic-pituitary-adrenal axis (GGN-OS).

Hypothalamus: This small area of the brain, located at the base, performs the function of the “command center”, responding to stress signals. In response, the hypothalamus distinguishes the corticotropin-rilying-hormon (KRG).
Hyphydics: KRG stimulates the pituitary gland, a small gland located directly under the hypothalamus, to the release of adrenocorticotropic hormone (ACTH) into the bloodstream.
Adrenal glands: ACTH reaches the adrenal glands located above the kidneys, and stimulates them to develop cortisol, the main hormone of stress.

Cortisol: key player in a stress answer

Cortisol has a wide range of physiological effects aimed at helping the body to cope with stress:

Increasing blood glucose: Cortisol stimulates the splitting of glycogen (glucose supply) in the liver, providing additional energy for struggle or flight.
Improving blood pressure: Cortisol narrows blood vessels, increasing blood pressure and providing more effective delivery of oxygen and nutrients to muscles.
Suppression of the immune system: Cortisol has anti -inflammatory properties that can be useful in the short term, but a prolonged effect of cortisol can suppress the immune system, making the body more susceptible to infections.
Changing cognitive functions: Cortisol can affect memory, attention and decision -making. In the short term, it can increase vigilance, but prolonged stress can worsen cognitive functions.

The role of adrenaline (Epinephrine)

Another important stress hormone is adrenaline (Epinephrine), which is released from the brain layer. Adrenaline causes the following effects:

Incomination of the heartbeat: Accelerates oxygen delivery to the muscles.
Expansion of the respiratory tract: Facilitates oxygen intake.
Narrowing of blood vessels in the skin and digestive tract: Redirects blood to the muscles and brain.
Expansion of the pupils: Improves vision.

These physiological changes prepare the body for an immediate reaction to a threat – struggle or escape.

Chronic stress: Adaptation price

Although a stressful reaction is vital for survival, chronic stress can cause significant damage to health. The constant activation of GGN-Osi and the chronic effect of cortisol can lead to the following problems:

Cardiovascular diseases: Chronically increased blood pressure increases the risk of heart attack and stroke.
Digestive disorders: Stress can disrupt the normal function of the digestive tract, leading to an disorder of the stomach, constipation, diarrhea and irritable bowel syndrome (SRK).
Weakening of the immune system: Chronic suppression of the immune system makes the body more susceptible to infections and slows down the healing of wounds.
Mental health problems: Chronic stress increases the risk of anxiety, depression and other mental disorders.
Sleep problems: Stress can disrupt sleep, leading to insomnia and fatigue.
Weight gain: Cortisol can contribute to the accumulation of fat in the abdomen.

1.2. Alarm: normal reaction vs. Disorder

Anxiety is a natural human emotion, characterized by feelings of anxiety, nervousness and fear. It performs an important adaptive function, preparing us for potential threats and allowing us to take precautions. However, when the anxiety becomes excessive, uncontrolled and interferes with everyday life, it can develop into an alarming disorder.

Normal anxiety:

Specific: It is associated with a specific situation or event, for example, the upcoming exam or public performance.
Proportional: The intensity of anxiety corresponds to the degree of threat.
Temporary: He leaves after the situation was resolved.
Adaptive: Motivates us to prepare and take precautions.

Alarm disorder:

Excessive: Anxiety is disproportionate to the degree of threat.
Constant: The alarm is present most of the time and is difficult to control.
Disadaptive: It interferes with everyday life, work, study and relationships.
Accompanied by physical symptoms: May include a rapid heartbeat, sweating, trembling, shortness of breath, nausea and dizziness.

Types of anxious disorders:

There are several different types of anxious disorders, each of which has its own characteristics:

Generalized anxiety disorder (GRT): It is characterized by constant and excessive anxiety about various events and activities.
Panic disorder: It is characterized by sudden and intense attacks of panic, which are accompanied by physical symptoms, such as a rapid heartbeat, shortness of breath, dizziness and fear of death.
Social anxiety disorder (social phobia): It is characterized by a strong fear of social situations in which a person can be evaluated or condemned by others.
Specific phobias: They are characterized by irrational fear of specific objects or situations such as spiders, height or flights.
Obsessive-compulsive disorder (OCD): Although the OCD is no longer classified as an alarming disorder in the DSM-5, it is closely connected with anxiety and is characterized by obsessive thoughts (obsessions) and repeating actions (compulsions), which are performed to reduce anxiety.
Post -traumatic stress disorder (PTSR): It develops after the experience of a traumatic event is characterized by repeated memories, nightmares, avoiding everything that reminds of injury, and increased excitability.

1.3. Factors affecting stress and anxiety

Stress and anxiety are complex phenomena, which are affected by many factors, both internal and external.

Genetic factors:

Genetics plays an important role in predisposition to anxious disorders and how people react to stress. Studies show that anxiety disorders are often found in families, which indicates a genetic component. However, the presence of a genetic predisposition does not mean that a person will necessarily develop an alarming disorder.

Personality:

Some personality traits, such as neurotism (tendency to negative emotions) and pessimism, can increase the risk of anxiety and increase stress susceptibility. People with a high level of self -control and optimism, as a rule, do better with stress.

Life events:

Traumatic events, such as physical or emotional violence, the loss of a loved one, natural disasters and serious diseases, can significantly increase the risk of anxiety disorders and PTSD. Even less serious, but chronic stressors, such as financial difficulties, problems in relationships and overloading at work, can contribute to the development of anxiety and stress.

Environment:

The environment in which we live and work can have a significant impact on our level of stress and anxiety. Noise, environmental pollution, overpopulation, lack of access to green spaces and social isolation can contribute to the development of anxiety and stress. Support from family, friends and society can, on the contrary, reduce stress and anxiety.

Socio-economic factors:

Poverty, unemployment, lack of access to education and healthcare, discrimination and social injustice can significantly increase the level of stress and anxiety. People living in socially economic dysfunctional areas are more often subjected to stressors and have fewer resources to combat stress.

Physical health:

Some diseases, such as cardiovascular diseases, diabetes, thyroid diseases and chronic pain, can contribute to the development of anxiety and stress. In addition, certain drugs can cause anxiety as a side effect.

Bad habits:

Alcohol abuse, drugs and smoking can aggravate anxiety and stress. Although these substances can temporarily alleviate the symptoms of anxiety, in the long run they can lead to a deterioration in the condition.

1.4. The consequences of prolonged stress and anxiety on mental and physical health

Long -term, uncontrolled stress and anxiety have a destructive effect on both mental and physical health. The constant activation of a stress reaction and the chronic effect of stress hormones lead to a number of problems that can significantly reduce the quality of life.

Mental consequences:

Depression: Chronic stress and anxiety are significant risk factors for the development of depression. A constant feeling of depression, hopelessness and loss of interest in life is often associated with prolonged exposure to stress.
Alarm disorders: As previously discussed, prolonged stress can aggravate existing alarming disorders or lead to the development of new ones.
Disorders of food behavior: Some people react to stress, overeating (emotional overeating), while others lose their appetite. Chronic stress can contribute to the development of anorexia, bulimia and other eating disorders.
Sleep problems: Stress and anxiety can disrupt normal sleep cycles, leading to insomnia, difficulties with falling asleep and maintaining sleep. The lack of sleep, in turn, can aggravate stress and anxiety, creating a vicious circle.
Problems with concentration and memory: Chronic stress can worsen cognitive functions, making concentration of attention, memorization of information and making decisions.
Irritability and mood swings: Constant stress can make people more irritable, quick -tempered and prone to mood swings.
Reducing self -esteem: Long -term stress and anxiety can undermine self -confidence and lead to a decrease in self -esteem.
Abuse of psychoactive substances: Some people turn to alcohol, drugs or other psychoactive substances to cope with stress and anxiety. However, this is only a temporary relief, which in the long run can lead to dependence and other serious problems.
Suicidal thoughts: In severe cases, prolonged, uncontrolled stress and anxiety can lead to suicidal thoughts and suicide attempts.

Physical consequences:

Cardiovascular diseases: Chronically increased blood pressure, cholesterol and inflammation caused by stress increase the risk of heart attack, stroke and other cardiovascular diseases.
Digestive disorders: Stress can cause an disorder of the stomach, constipation, diarrhea, irritable intestine (SRK) and other digestive problems.
Weakening of the immune system: Chronic stress suppresses the immune system, making the body more susceptible to infections, colds, influenza and other diseases.
Headaches and migraines: Stress is a common trigger of headaches and migraines.
Muscle tension and pain: Chronic stress can lead to muscle tension, especially in the neck, shoulders and back, causing pain and discomfort.
Skin problems: Stress can aggravate skin diseases such as eczema, psoriasis and acne.
Problems with the reproductive system: Stress can affect the menstrual cycle in women, reduce libido and cause problems with fertility in men and women.
Weight gain or weight loss: Stress can affect appetite and metabolism, leading to weight gain or weight loss.
Accelerated aging: Chronic stress can accelerate the aging process, damaging the cells and tissues of the body.

Chapter 2: Stress Management Methods

2.1. Cognitive-behavioral therapy (KPT)

Cognitive-behavioral therapy (KPT) is a widely used and effective method of psychotherapy, which helps people to identify and change negative thoughts and behavior that contribute to stress and anxiety. KPT is based on the idea that our thoughts, feelings and behavior are interconnected, and a change in one of these components can affect the others.

Basic principles of KPT:

The emphasis on the present: KPT is focused on current problems and difficulties, and not on past experiences.
Orientation to solve problems: KPT is aimed at helping people develop skills and strategies for solving the problems that they face.
Structured and focused on goals: KPT is usually carried out in the form of a series of structured sessions, each of which has clear goals.
Active participation of the patient: Patients actively participate in the process of therapy, performing homework and using the acquired skills in real life.

Basic methods of KPT:

Cognitive restructuring: This method helps people to identify and change negative, irrational thoughts that contribute to stress and anxiety. The therapist helps the patient question his thoughts, look for evidence that confirm and refute them, and replace them with more realistic and positive thoughts. For example, a person who constantly thinks: “I can never do it,” can learn to replace this thought with: “I can try, and if I can’t, I can ask for help.”
Behavioral activation: This method helps people get involved in pleasant and useful classes to improve their mood and reduce stress. The therapist helps the patient compose a list of classes that they used to love or which they seem interesting to them, and gradually include them in their daily lives.
Exposition therapy: This method is used to treat anxiety disorders, such as phobias and panic disorder. It includes a gradual and controlled effect on objects or situations that cause fear to help people overcome their anxiety. For example, a person who is afraid of spiders can start viewing photos of spiders, then go to watching a video with spiders and, finally, approach a living spider in a controlled environment.
Relaxation techniques: KPT often includes training in relaxation techniques such as diaphragmatic breathing, progressive muscle relaxation and meditation to help people reduce physiological symptoms of stress and anxiety.
Social skills training: This method helps people to improve their social skills, such as communication, assertiveness and conflict resolution in order to reduce stress in social situations.

Advantages of KPT:

Efficiency: KPT is an effective method of treating various mental health problems, including stress, anxiety, depression, obsessive-compulsive disorder and post-traumatic stress disorder.
Time limited: KPT is usually carried out for a relatively short period of time, usually from several weeks to several months.
Skills orientation: KPT helps people develop skills and strategies that they can use to independently manage stress and anxiety in the long term.
Flexibility: KPT can be adapted to the individual needs and circumstances of each person.

2.2. Relaxation and awareness methods

Methods of relaxation and awareness are powerful tools to reduce stress, anxiety and improve overall well -being. They help to calm the mind, relax the body and increase the awareness of the present moment.

Diaphragmatic breathing (abdominal breathing):

The diaphragmatic breathing is a deep breathing technique that involves the diaphragm, a muscle located under the lungs. This type of breathing contributes to relaxation, reduces heart rate and blood pressure.

How to perform:
1. Lie on your back or sit in a convenient position.
2. Put one hand on the chest and the other on the stomach.
3. Slowly inhale through the nose, allowing the stomach to rise, and the chest remain motionless.
4. Slowly exhale through the mouth, pulling the stomach.
5. Repeat for 5-10 minutes, concentrating on a sense of breathing.

Progressive muscle relaxation (PMR):

PMR is a technique that includes consistent tension and relaxation of various muscle groups in the body. This helps relieve muscle tension, reduce anxiety and improve sleep.

How to perform:
1. Lie on your back in a convenient position.
2. Start with the muscles of the face, tighten them for 5-10 seconds, and then relax.
3. Repeat the same for the muscles of the neck, shoulders, arms, chest, abdomen, legs and feet.
4. Focus on a feeling of relaxation in each muscle group after tension.

Meditation of awareness:

Meditation of awareness is a practice that includes focusing attention on the present moment without condemnation. This helps to calm the mind, reduce stress and increase the awareness of your thoughts, feelings and sensations.

How to perform:
1. Sit in a convenient position with a straight back.
2. Close your eyes or look down.
3. Focus on your breath, feeling the air enters and leaves your body.
4. When your mind begins to wander, gently return it to breathing.
5. Start with several minutes a day and gradually increase the duration of meditation.

Visualization (imagination):

Visualization is a technique that includes the imagination of pleasant and relaxing scenes. This helps to reduce stress, improve mood and increase self -confidence.

How to perform:
1. Sit or lie in a convenient position.
2. Close your eyes and imagine a place where you feel calm and relaxed, for example, a beach, forest or mountains.
3. Imagine all the details of this scene: sounds, smells, colors and sensations.
4. Feel yourself in this place, enjoying his calm and beauty.

Autogenic training:

Autogenous training is a self -hypnosis technique that includes a repetition of certain phrases to cause a sense of relaxation and tranquility.

How to perform:
1. Sit or lie in a convenient position.
2. Close your eyes and focus on your breath.
3. Repeat the phrases to yourself, such as: “My arms and legs are heavy,” “My body is warm”, “My breath is calm and even.”
4. Focus on the sensations that you experience, repeating these phrases.

Advantages of relaxation and awareness methods:

Reducing stress and anxiety: These methods help reduce the level of cortisol, stress hormone, and activate the parasympathetic nervous system, which is responsible for relaxation.
Improvement: Regular practice of relaxation methods can improve sleep quality and help cope with insomnia.
Reduced blood pressure: Diaphragmatic breathing and other relaxation methods can reduce blood pressure and improve the health of the cardiovascular system.
Improving the concentration of attention and memory: Meditation of awareness can improve attention concentration, memory and other cognitive functions.
Increased awareness: These methods help increase the awareness of their thoughts, feelings and sensations, which allows you to better understand yourself and your reactions to stress.
Improving mood: Regular practice of relaxation methods can improve mood and reduce the symptoms of depression.

2.3. Time management and organization

Ineffective time management and a bad organization can be significant sources of stress and anxiety. A sense of overload work, non -compliance with the deadlines and constant rush can lead to a feeling of loss of control and anxiety. The development of time management skills and organization will help you feel more controlled and reduce stress.

Principles of effective time management:

Determination of priorities: It is important to determine which tasks are the most important and requiring immediate attention. Use the methods of priority, such as the Eisenhower matrix (urgent/important) or the 80/20 rule (Pareto principle) to focus on tasks that are of greatest benefit.
Planning: Plan your day, week or month in advance. Use diaries, calendars, tasks for managing tasks or other planning tools that are convenient for you. Break big tasks into smaller and controlled stages.
Installing realistic goals: Do not set too many goals or unrealistic terms. Evaluate your capabilities and set the goals that you can really achieve.
Delegation: Do not be afraid to delegate the tasks for others, if possible. If you are overloaded with work, ask for help from colleagues, friends or family members.
Avoiding multitasking: Multivature can reduce performance and increase stress. Focus on one task at a time and complete it before moving on to the next.
Distracting factors management: Determine what distracts you the most, and try to minimize these distracting factors. Disconnect notifications on the phone, close unnecessary tabs in the browser and find a quiet place to work.
Breaks: Take breaks regularly to relax and restore strength. Get up, walk, do charging or just relax for a few minutes.

Organization methods:

Loaning order: Get rid of everything that you do not need or do not use. Organize your things in such a way that they are easy to find and use.
Systematization: Develop the organization system for your files, documents, letters and other materials. Use folders, labels, tags and other systematization tools so that everything is in its place.
Preview: Use visual tools such as ads, charts and graphs to organize your thoughts and ideas.
Using technology: Use tasks to manage tasks, calendars, cloud storage facilities and other technological tools to stay organized.

Advantages of time and organization management:

Reducing stress and anxiety: A sense of control over your time and tasks can significantly reduce stress and anxiety.
Improving performance: Effective time management and organization can help you do more work for less time.
Improving concentration: A decrease in distracting factors and the organization of the working space can improve concentration of attention and concentration.
Improving self -esteem: Achieving goals and fulfilling objectives can increase self -confidence and self -esteem.
More free time: Effective time management can free up more time for classes that you like and for relaxation.

2.4. Physical activity and nutrition

Physical activity and healthy nutrition play an important role in managing stress and anxiety. Regular physical exercises and a balanced diet can have a positive effect on the mood, energy level, sleep and general well -being.

Physical activity:

Exercise is one of the most effective ways to cope with stress and anxiety. During physical activity, the body distinguishes endorphins, which have an anesthetic and improving the mood of the effect.

Types of physical activity: Choose a type of physical activity that you like and which you can regularly perform. It can be walking, running, swimming, cycling, dancing, yoga, pilates, strength training or any other type of activity that enjoys you.
Regularity: Try to engage in physical activity at least 30 minutes a day, most days of the week. If you do not have time for long workouts, divide them into shorter ones, for example, 10-15 minutes several times a day.
Intensity: Choose the intensity of training, which is suitable for your level of physical training. Start with moderate intensity and gradually increase it as your physical shape improves.
The combination of cardio and strength training: The combination of cardio (aerobic) training, such as walking, running or swimming, with strength training, such as lifting weights or exercises with your own weight, can bring the greatest benefit to your health and well -being.

Nutrition:

Healthy diet is also important for stress and anxiety. A balanced diet rich in nutrients can improve mood, energy level and sleep.

Eat regularly: Do not skip food meals and eat regularly to maintain a stable blood sugar.
Choose whole products: Give preference to whole, raw products such as fruits, vegetables, whole grain products, legumes, nuts and seeds.
Limit the consumption of sugar, processed products and trans fats: These products can worsen the mood, energy and sleep.
Use a sufficient amount of protein: Protein is necessary to maintain a stable blood sugar level and for the production of neurotransmitters that regulate the mood.
Drink enough water: Dehydration can worsen the mood, energy level and concentration of attention. Try to drink at least 8 glasses of water per day.
Limit the consumption of caffeine and alcohol: Caffeine and alcohol can temporarily alleviate the symptoms of stress and anxiety, but in the long run they can aggravate the condition.

Products useful for relieving stress:

Fat fish (salmon, tuna, sardines): Contains omega-3 fatty acids that are useful for brain health and can reduce stress.
Dark chocolate: Contains antioxidants and can improve mood.
Green tea: Contains L-dean, an amino acid that can contribute to relaxation and a decrease in anxiety.
Nuts and seeds: They contain magnesium, zinc and other nutrients that are important to brain health and can reduce stress.
Fruits and vegetables: They contain vitamins, minerals and antioxidants that are useful for overall health and can improve mood.

Advantages of physical activity and nutrition:

Reducing stress and anxiety: Physical activity and healthy nutrition can reduce the level of cortisol, stress hormone, and improve mood.
Improvement: Regular physical exercises and a balanced diet can improve sleep quality and help cope with insomnia.
Improving energy level: Healthy nutrition and physical activity can increase the level of energy and reduce the feeling of fatigue.
Improving the concentration of attention and memory: Physical activity and healthy nutrition can improve cognitive functions, such as concentration and memory.
Improving self -esteem: Caring for your body and health can increase self -confidence and self -esteem.

2.5. Social support and communication

Social support and communication play an important role in managing stress and anxiety. The presence of supporting relationships with family, friends and other people can help you feel less lonely, more confident and able to cope with difficulties.

The importance of social support:

Emotional support: Communication with people who love and support you can help you feel understood, accepted and valuable.
Practical support: Friends and family can provide practical help, for example, help you with household chores, look after children or take you to the doctor.
Information support: Communication with other people can provide you with useful information and tips on how to cope with stress and anxiety.
Social integration: A sense of belonging to a group or community can increase self -esteem and reduce the feeling of loneliness.

Ways to strengthen social support:

Maintain existing relationships: Regularly communicate with your family members and friends. Select time for meetings, telephone conversations or messaging.
Create a new relationship: Sign up for courses, join the club or interest group, engage in volunteering or participate in other social events to get acquainted with new people.
Be an active listener: When you communicate with other people, pay full attention to them and listen to them with sympathy.
Be supporting: Offer your help and support to other people when they need it.
Do not be afraid to ask for help: If you feel like overloaded stress and anxiety, do not be afraid to ask for help from your friends, family or professionals.

Online communities:

If you do not have the opportunity to communicate with people personally, you can find social support in online communities. There are online forums, groups on social networks and other online platforms where you can communicate with people who experience similar problems.

Advantages of social support and communication:

Reducing stress and anxiety: Social support can reduce the level of cortisol, stress hormone, and improve mood.
Improving self -esteem: A sense of support and belonging can increase self -confidence and self -esteem.
Improving health: Studies have shown that social support can improve the health of the cardiovascular system, the immune system and other organs and systems of the body.
Increasing stress resistance: Social support can help you be more

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