Stress management: how to maintain health in the modern world

Stress management: how to maintain health in the modern world

I. Understanding stress: nature, types and consequences

IA What is stress? Definition and key components

Stress is not just a feeling of discomfort or stress. This is a complex psychophysiological reaction of the body to any requirement, challenge or threat, real or imaginary. Hans Selye, the founder of the concept of stress, defined it as a “nonspecific response of the body to any requirement presented to it.” It is important to emphasize that stress in itself is not a negative phenomenon. It is necessary for adaptation and survival. However, when stress becomes chronic and exceeds the adaptive capabilities of a person, it turns into distress and harms physical and mental health.

The key stress components include:

• Stressor: Stress factor. This can be a physical impact (for example, cold, heat, injury), psychological pressure (for example, high workload, conflicts), social circumstances (for example, loss of work, divorce) or internal factors (for example, perfectionism, negative thoughts). Stressors can be acute (short -term) or chronic (long).
• The reaction of the body: A complex of physiological and psychological changes taking place in response to a stressor. This reaction is aimed at mobilizing the body’s resources to overcome the threat or adapt to new conditions. It includes the activation of the sympathetic nervous system, the release of stress hormones (cortisol, adrenaline, norepinephrine) and changes in the work of various body systems (cardiovascular, immune, digestive).
• Cognitive assessment: The process of interpreting a stressor and evaluating your own resources to overcome it. This assessment plays a key role in determining the intensity and duration of a stress reaction. If a person believes that he is able to cope with the stress, stress will be less pronounced. If he feels incompetent and helpless, stress will be stronger and more prolonged.
• Behavior: Actions taken by man to overcome stress. These actions can be adaptive (for example, an active solution to the problem, the search for social support) or maladaptive (for example, alcohol use, avoidance).

IB types of stress: eustress and distress

Not all stress is harmful. There are two main types of stress:

• Eustress: Positive stress, which stimulates growth, development and creativity. It arises when the calls and requirements correspond to the capabilities of a person. Eustress can increase motivation, improve concentration and increase self -confidence. For example, preparation for an important exam, participation in sports competitions or work on an interesting project can cause eustress. It is important that Eustress is short -term and does not lead to the depletion of the body’s resources.
• Distress: Negative stress, which leads to exhaustion, overload and worsening health. It arises when the requirements and calls exceed human capabilities. Distress can cause anxiety, depression, irritability, sleep problems, impairment of immunity and the development of various diseases. Examples of distress can be constant conflicts at work, financial difficulties, the loss of a loved one or a chronic disease.

The key difference between eustress and distress is the subjective assessment of the stressor and affordable resources. What is eustress for one person can be distress for another.

IC physiological and psychological consequences of chronic stress

Chronic stress has a destructive effect on the human body and human psyche. Long -term activation of a stress reaction leads to the depletion of the body’s resources, a violation of the work of various systems and the development of many diseases.

The physiological consequences of chronic stress:

• Cardiovascular system: Increased blood pressure, rapid palpitations, increased blood cholesterol, increasing the risk of coronary heart disease, stroke and myocardial infarction. Chronic stress also contributes to the development of atherosclerosis (the formation of plaques in the arteries).
• Immune system: The suppression of immunity, a decrease in the activity of immune cells, an increase in susceptibility to infections (colds, influenza, herpes). Chronic stress can also contribute to the development of autoimmune diseases (rheumatoid arthritis, systemic lupus erythematosus).
• Digestive system: An irritation of the intestines, abdominal pain, diarrhea or constipation, stomach ulcer and duodenum, irritable bowel syndrome. Chronic stress can also lead to a change in appetite (both to its loss and overeating).
• Endocrine system: Violation of the regulation of hormones, increasing the level of cortisol, violation of the thyroid gland, violation of the menstrual cycle in women, a decrease in libido. Chronic stress can also contribute to the development of type 2 diabetes.
• Nervous system: Sleep disturbance (insomnia or excessive drowsiness), headaches of tension, migraines, decreased concentration and memory, increased irritability and fatigue. Chronic stress can also contribute to the development of degenerative diseases of the nervous system (Alzheimer’s disease, Parkinson’s disease).
• Muscle system: Muscle tension, back pain and neck, fibromyalgia.

Psychological consequences of chronic stress:

• Anxiety and anxiety: A constant feeling of anxiety, anxiety about future events, panic attacks, the development of alarming disorders (generalized alarming disorder, social phobia, obsessive and compulsive disorder).
• Depression: Reducing mood, loss of interest in life, a feeling of guilt and helplessness, a disturbance of sleep and appetite, thoughts of death and suicide. Chronic stress is one of the main risk factors for the development of depression.
• Irritability and anger: Increased irritability, temper, anger, aggressive behavior. Chronic stress makes it difficult to control emotions.
• Fighting: Emotional, physical and mental exhaustion caused by long -term stress at work or in personal life. Fighting is characterized by cynicism, a decrease in productivity and a sense of meaninglessness.
• Cognitive disorders: Reducing concentration of attention, memory deterioration, difficulties with decision -making, reducing creativity.
• Relationships problems: Conflicts with others, alienation from loved ones, difficulties in establishing and maintaining relationships.
• Dependencies: Increased risk of developing alcohol, narcotic and other dependencies. People experiencing chronic stress often use psychoactive substances as a way to cope with negative emotions.

II. Determining stress sources in modern life

II.A. Work: overload, conflicts, lack of control, instability

Work is one of the main sources of stress in modern life. High requirements, harsh terms, competition, conflicts with colleagues and leadership, lack of control over the work process and employment instability – all these are factors that can cause chronic stress and lead to burnout.

• Overload: The implementation of a large amount of work in a short time, work in multitasking mode, the inability to cope with all tasks. Overload leads to exhaustion, fatigue and decrease in productivity.
• Conflicts: Disagreements with colleagues, management or clients, competition, gossip and intrigues. Conflicts create a tense atmosphere at work and negatively affect the emotional state.
• Lack of control: The inability to influence decisions regarding your work, the lack of autonomy and freedom of action, hard control by the leadership. The lack of control causes a sense of helplessness and powerlessness.
• Instability: The constant threat of dismissal, reorganization, changes in official duties, uncertainty in relation to the future company. Instability causes anxiety and uncertainty in tomorrow.
• Unsatisfactory remuneration: Low wages, inappropriate qualifications and volume of work, the lack of career growth.
• Bad organization of labor: The fuzzy distribution of duties, the lack of necessary equipment and resources, poor working conditions (noise, pollution, poor lighting).
• Lack of balance between work and personal life: The work is overturning, the inability to distract from work during non -working hours, lack of time for family, friends and hobbies.

II.B. Finance: debts, low income, financial instability

Financial problems are another common source of stress. Debts, low income, financial instability, loss of work – all these are factors that can cause anxiety, anxiety and depression.

• Long: Loans, mortgages, debts on utility bills, debt on credit cards. Debts create a constant feeling of anxiety and fear of the future.
• Low income: The lack of funds to satisfy the main needs (nutrition, housing, clothing), the inability to afford rest and entertainment.
• Financial instability: Uncertainty in relation to future income, risk of loss of work, inflation, economic crises.
• Unforeseen expenses: Car repair, illness, breakdown of household appliances.
• Lack of financial literacy: Inability to manage your finances, lack of budget and investment planning skills.
• Social comparison: Comparison of your financial situation with other people, the desire to comply with high consumption standards.

II.C. Relations: conflicts, gap, loneliness, social isolation

Relations with other people play an important role in our lives. However, conflicts, gap, loneliness and social isolation can cause severe stress and negatively affect our emotional state.

• Conflicts: Disagreements with a partner, family, friends, colleagues. Conflicts create stress and negatively affect self -esteem.
• Rupture of relations: Parting with a partner, divorce, loss of a loved one. The breakdown of relations is one of the most powerful stressors in human life.
• Loneliness: The absence of close friends, family or partner, a sense of isolation and misunderstanding. Loneliness can lead to depression and a deterioration in health.
• Social isolation: Limiting social contacts, the inability to communicate and interact with other people.
• Family problems: Conflicts between spouses, problems with children, the dependence of one of the family members.
• Violence: Physical, emotional or sexual violence by a partner, family or other people.
• Lack of support: The lack of emotional support from others, the feeling that no one understands and does not care about you.

II.D. Information overload: a constant flow of news, social networks

The modern world is characterized by a constant stream of information, which can lead to information overload and stress.

• Constant News of News: The continuous receipt of news about negative events (war, terrorist attacks, disasters) that cause anxiety and fear.
• Social media: A constant comparison of yourself with other people, dependence on likes and comments, cyberbulling. Social networks can create the illusion of unrealistic life and strengthen the feeling of dissatisfaction.
• Advertising: The constant impact of advertising, which forms unrealistic ideas about beauty, success and happiness, and causes a feeling of dissatisfaction with their life.
• The difficulty of filtering information: Difficulties in separating reliable information from fakes and misinformation, which can lead to confusion and anxiety.
• Multicativity: The need to simultaneously process a large amount of information, which leads to a decrease in concentration and memory worsening.
• Noise: Constant noise from phones, computers, TVs and other devices that can cause irritation and worsen sleep.

II.E. Other factors: ecology, illness, injuries, changes in life

In addition to the above factors, other circumstances can cause stress, such as ecology, illness, injuries and changes in life.

• Ecology: Pollution of air, water and soil, noise pollution, climate change.
• Diseases: Chronic diseases, acute infections, injuries.
• Injuries: Physical and psychological injuries experienced in the past or present.
• Changes in life: Moving to another city, a change of work, the birth of a child, retirement.
• Perfectionism: The desire for perfection in everything, unrealistic requirements for oneself and other people.
• Low self-esteem: Self -uncertainty, a sense of inferiority.
• Lack of meaning of life: A sense of meaninglessness of one’s existence, lack of goals and motivation.

III. Stress management methods: strategies and technology

III.A. Cognitive strategies: changing thinking and attitude to stress

Cognitive strategies are aimed at changing thinking and attitude to stress. They help rethink the situation, evaluate their resources and develop more adaptive ways to respond to stress.

• Cognitive restructuring: Identification and change in negative automatic thoughts. This method involves the identification of negative thoughts, the analysis of their validity and their replacement with more realistic and positive thoughts. For example, if you think “I will never cope with this task”, try to replace this thought with “this task is difficult, but I can try to solve it, step by step.”
• Stressor rating: Analysis of stressors and determination of their causes. This method helps to understand what factors cause stress and develop strategies to eliminate them or reduce their influence.
• Revaluation of the situation: Changing the view of the situation and the search for positive aspects. This method helps to see the situation from the other side and find something useful or interesting in it. For example, if you have lost your job, try to see this with an opportunity to search for a new, more interesting job.
• Installing realistic goals: Definition of achievable goals and avoiding perfectionism. This method helps reduce the level of stress related to the performance of tasks, and increase confidence in their abilities.
• Development of a sense of humor: Using humor to reduce voltage and improve mood. Humor helps to see the comic sides in difficult situations and reduce their negative impact.
• Practice of awareness: Focusing attention on the present moment and the adoption of their thoughts and feelings without condemnation. The practice of awareness helps to reduce the level of anxiety and increase the ability to cope with stress.

III.B. Behavioral strategies: changing the lifestyle and behavior

Behavioral strategies are aimed at changing the lifestyle and behavior to reduce stress and increase resistance to it.

• Regular physical exercises: Physical activity helps to reduce stress hormones, improve mood and increase energy. It is recommended to engage in physical exercises at least 30 minutes a day, 5 days a week. It can be walking, running, swimming, dancing, yoga or other types of activity that you like.
• Healthy nutrition: Balanced diet, rich in fruits, vegetables, whole grains and low -fat proteins, helps maintain health and reduce stress. Avoid the use of a large amount of caffeine, alcohol and processed products.
• Sufficient sleep: A lack of sleep can aggravate stress. Try to sleep at least 7-8 hours a day. Create a calm atmosphere in the bedroom, avoid using caffeine and alcohol before bedtime, and go to bed and wake up at the same time every day.
• Regular rest and relaxation: Select the time for relaxation and relaxation to relieve stress and restore strength. It can be a reading of a book, listening to music, taking a bath, meditation or other activities that you like.
• Time management: The organization of its time and the placement of priorities helps to reduce the level of stress associated with overload and lack of time. Use the planner, make up the lists of affairs and delegate the tasks when possible.
• Establishment of borders: Learn to say no “to requests that you cannot fulfill or that you do not want to fulfill. The establishment of boundaries helps to protect your time and energy and avoid overload.
• Search for social support: Communication with friends, family or colleagues helps to relieve tension and get emotional support. Tell us about your problems and feelings to the person you trust and ask him for help.
• Hobbies and hobbies: Classes that you like help to get distracted from problems and reduce stress. Find the time for your hobbies and hobbies, and devote to them at least a few hours a week.

III.C. Relaxation techniques: breathing exercises, meditation, progressive muscle relaxation

Relaxation techniques help reduce the level of physical and emotional stress and achieve a state of calm and relaxation.

• Respiratory exercises: Deep and slow breathing helps to activate the parasympathetic nervous system, which is responsible for relaxation and restoration. There are many different breathing exercises, such as diaphragmatic breathing, breathing on the square and breathing with a delay.
• Meditation: Meditation is a practice aimed at focusing attention and achieving a state of calm and clarity of the mind. There are various types of meditation, such as meditation of awareness, meditation of love and kindness and transcendental meditation.
• Progressive muscle relaxation: This technique involves consistent tension and relaxation of various body muscles. This helps relieve muscle tension and achieve a state of relaxation.
• Autogenic training: This technique involves the use of self -hypnosis to achieve a state of relaxation. During autogenic training, a person repeats certain phrases that help him relax muscles, slow down the heartbeat and normalize his breath.
• Preview: This technique involves the use of imagination to create pleasant and relaxing images. For example, you can imagine yourself on the beach, in the forest or in another place where you feel calm and comfortable.

III.D. Alternative methods: yoga, massage, aromatherapy, music therapy

In addition to traditional stress management methods, there are alternative methods that can be useful to reduce the level of stress and improve well -being.

• Yoga: Yoga is an ancient practice that combines physical exercises, breathing techniques and meditation. Yoga helps to improve flexibility, strength and balance, as well as reduce stress and anxiety.
• Massage: Massage helps relieve muscle tension, improve blood circulation and reduce stress. There are various types of massage, such as Swedish massage, deep -legged massage and aromatherapeutic massage.
• Aromatherapy: Aromatherapy is the use of essential oils to improve the physical and emotional state. Some essential oils, such as lavender, chamomile and sandalwood, have relaxing and soothing properties.
• Music therapy: Music therapy is the use of music to improve mental and physical health. Listening to calm and relaxing music can help reduce stress and anxiety.
• Iglowerie (acupuncture): Traditional Chinese medicine based on the effects on biologically active points on the body. It is believed that acupuncture helps restore energy balance and reduce stress.
• Floating: The procedure in which a person floats in a special capsule with salt water, devoid of light and sound. Floration helps to achieve deep relaxation and reduce stress.

IV. Prevention of stress: creating a healthy lifestyle and stability

IV.A. Development of stress resistance: psychological skills and resources

Stress resistance is the ability to adapt to stressful situations and cope with their consequences. The development of stress resistance helps to reduce stress vulnerability and increase the ability to maintain health and well -being in difficult situations.

• Optimism: A positive view of life and faith in their strength. Optimists are more resistant to stress and are better to cope with difficulties.
• Self -efficiency: Belief in its ability to achieve goals and cope with objectives. People with high self -efficiency are less prone to stress and are more prone to actively solving problems.
• Social support: The presence of close friends, family or colleagues who can provide emotional support and assistance in difficult situations.
• Flexibility: The ability to adapt to changing circumstances and find new solutions to problems.
• Emotional intelligence: The ability to recognize, understand and control their emotions and emotions of other people. People with high emotional intelligence cope with stress better and build a healthier relationship.
• Self -awareness: Understanding their strengths and weaknesses, values ​​and beliefs. Self -awareness helps to make conscious decisions and live in accordance with its values.
• Problems Solving Solving: The ability to analyze problems, find solutions and make decisions. Problem solutions help reduce stress levels associated with difficulties and challenges.

IV.B. Creation of a healthy environment: organization of work, home environment

The creation of a healthy environment at work and at home helps to reduce stress and increase well -being.

• Organization of the workplace: Maintaining order at the workplace, ensuring comfortable lighting and temperature, using ergonomic furniture.
• Organization of the work process: Working day planning, prioritization, delegation of tasks, avoiding multitasking.
• Creating a calm home environment: Maintaining purity and order in the house, creating a cozy and relaxing atmosphere, ensuring comfortable lighting and temperature.
• Restriction of the effects of negative factors: Reducing the noise level, air pollution and other negative factors that can cause stress.
• Creating a supporting social environment: Maintaining a positive relationship with family, friends and neighbors, participation in public events.
• Plants in the house and at work: Plants improve air quality, create a more pleasant atmosphere and reduce stress.

IV.C. Time management: planning, prioritization, delegation

Effective time management helps to reduce stress related to overload and lack of time.

• Planning: Drawing up lists of cases, use of a planner or calendar, determination of the deadlines for completing tasks.
• Priority arrangement: Determining the most important tasks and fulfilling them in the first place.
• Delegation: Transfer of tasks to other people when possible.
• Avoidance of procrastination: Do not put off important things for later, do them on time.
• Smaching tasks into smaller ones: Separation of large and complex tasks into smaller and executable steps.
• Using time management techniques: Pomodoro technique, Pareto principle and other time management techniques.
• Accounting for personal biorhythms: Plan the most important matters for the time you are most productive.

IV.D. Development of communication skills: assertiveness, conflict resolution

Effective communication skills help reduce stress related to interpersonal relationships and conflicts.

• Asserticism: The ability to express your thoughts and feelings openly and respectfully, without violating the rights of other people.
• Active hearing: The ability to listen and understand other people, to show interest in their opinion and feelings.
• Conflict resolution: The ability to find compromises and solve conflicts peacefully.
• The ability to say no: The ability to abandon requests that you cannot fulfill or which you do not want to fulfill.
• Empathy: The ability to understand and empathize with the feelings of other people.
• Non -violent communication: The method of communication, which helps to express their needs and feelings without accusing or criticizing other people.

IV.E. Maintaining the balance between work and personal life: hobbies, rest, family

Maintaining the balance between work and personal life helps to reduce stress and increase well -being.

• Selection of time for hobbies and hobbies: Classes that you like help to get distracted from problems and reduce stress.
• Regular rest: Vacation, weekend, short breaks during the working day.
• Spending time with family and friends: Communication with loved ones helps to get emotional support and reduce loneliness.
• Establishing the boundaries between work and personal life: Do not take work at the house, do not answer working calls and emails at non -working hours.
• Time planning for personal files: Include in your schedule time for sports, hobbies, communicating with family and friends.
• Remember the importance of self -consultation: Take time for yourself, your needs and desires.

V. When to seek professional help: signs and options

Va signs indicating the need for professional assistance

It is not always possible to cope with stress yourself. If you experience the following signs, this may indicate the need to seek professional help:

• A constant feeling of anxiety and anxiety: Difficulties with control of anxiety, panic attacks, phobias.
• Depression: Decreased mood, loss of interest in life, a feeling of guilt and helplessness, thoughts of death and suicide.
• Sleep violation: Insomnia, nightmares, excessive drowsiness.
• Changes in appetite: Loss of appetite or overeating.
• Fatigue: A constant feeling of fatigue and exhaustion.
• Irritability and anger: Increased irritability, temper, anger.
• Difficulties in relationships: Conflicts with others, alienation from loved ones.
• Alcohol abuse or drugs: The use of psychoactive substances as a way to cope with stress.
• Suicidal thoughts: Thoughts about death or suicide.
• Physical symptoms: Headaches, abdominal pain, muscle tension, rapid heartbeat.
• Reduced performance: Difficulties with concentration of attention, memory deterioration, decrease in productivity.
• Fighting: Emotional, physical and mental exhaustion caused by prolonged stress.

VB options for professional assistance: psychotherapy, drug treatment

There are several options for professional assistance for people experiencing stress:

• Psychotherapy: Conversational therapy aimed at changing thoughts, feelings and behavior. There are various types of psychotherapy, such as cognitive-behavioral therapy (KPT), psychodynamic therapy and gestalt therapy.
• Medication: Taking drugs such as antidepressants, anxiolytics and sleeping pills. Medication can be useful for alleviating symptoms of anxiety, depression and sleep disturbance.
• Consulting: Short -term help aimed at solving specific problems.
• Support groups: Communication with other people experiencing similar problems.
• Crisis help: Help in crisis situations, such as suicidal thoughts or violence.

VC how to choose a suitable specialist and type of assistance

The choice of a suitable specialist and the type of assistance depends on individual needs and preferences. When choosing a specialist, you should take into account its qualifications, experience and specialization. When choosing a type of assistance, you should take into account your symptoms, goals of treatment and personal preferences.

• Contact the recommendation: Ask for your doctor, friends or relatives.
• Conduct a study: Read reviews about various specialists and types of assistance.
• Talk to a specialist: Before starting treatment, talk to a specialist to make sure that he suits you.
• Trust your intuition: Choose a specialist with whom you feel comfortable and safe.

VI. Stress management technologies and applications

VI.A. Applications for meditation and awareness (Headspace, Calm)

Many applications offer controlled meditations, awareness exercises and other tools to reduce stress and improve mental well -being. Headspace and Calm are two of the most popular applications in this category.

• Headspace: Offers controlled meditations on various topics, such as stress, anxiety, sleep and concentration. The application also includes awareness exercises that can be performed during the day.
• Calm: It offers a wide range of meditation, soothing music and sounds of nature, which help to relax and fall asleep. The application also includes sleep stories that celebrities read.

Vi.b. Applications for monitoring of mood and stress (Moodpath, Day One)

Applications for monitoring mood and stress help to track their emotions and identify factors that cause stress. This allows you to better understand your emotional reactions and develop stress control strategies.

• Moodpath: Offers daily polls to track your mood and symptoms of depression and anxiety. The application also provides personalized recommendations and resources to improve your mental health.
• Day One: This is an application for keeping a diary that allows you to record your thoughts, feelings and experiences. Keeping a diary can help you cope with stress, improve self -awareness and develop problems of solving problems.

VI.C. Biophydack devices (HRV sensors)

Devices for the biofidback, such as HRV sensors (variability of heart rhythm), allow you to track physiological indicators of stress, such as heart rate and heart rate variability. This information can help you learn to control your body and reduce stress.

• HeartMath Inner Balance: This is a biofidbek system that uses a sensor attached to the earlobe, to track the variability of the heart rhythm. The application provides exercises and techniques that help you improve the coherence of the heart and reduce stress levels.
• Muse: This is a device for meditation, which uses electroencephalography (EEG) to track your brain activity. The application provides a real -time feedback that helps you improve your practice of meditation and reduce stress levels.

VI.D. Online platforms for telemedicine and consultations (TalkSpace, Betterhelp)