Stress and health: how to manage emotions

Stress and health: how to manage emotions

Section 1: Understanding the nature of stress

1. What is stress? Definition and basic characteristics.

   Stress is the physiological and psychological reaction of the body to any requirements or changes in the external environment that violate its internal balance (homeostasis). It is not an exceptionally negative phenomenon. Moderate stress (eustress) can be useful, motivating us to action, increasing productivity and contributing to personal growth. However, chronic or intensive stress (distress) has a destructive effect on health. The main characteristics of stress include:

   • Nonspecific: The body reacts to a wide range of stressors in a similar way, regardless of their nature (physical, emotional, social).
   • Complexity: Stress affects all systems of the body – nervous, endocrine, immune, etc.
   • Individuality: The perception of stress and the reaction to it vary greatly in different people. Factors, such as personal characteristics, life experience, social support, play an important role.
   • Dynamism: Stress develops in time passing through various phases (anxiety, resistance, exhaustion).

2. Physiological mechanisms of stress: the axis of the hypothalamus-guipophysis (GAG) and the sympathetic nervous system.

   When we are faced with a stressor, a complex cascading reaction starts in the body. A key role is played by the axis of the hypothalamus-pituitary-fuel-lane (GAG) and the sympathetic nervous system (SNA).

   • Sympathetic nervous system (SNA): When the SNA is activated, the hypothalamus sends signals to the adrenal glands that emit adrenaline and norepinephrine. These hormones cause an increase in palpitations, an increase in blood pressure, the expansion of the pupils, the redistribution of blood from internal organs to the muscles, increased respiration and release of glucose from reserves. This is the reaction “beat or run” that prepares the body for immediate action.
   • The axis of the hypothalamus-pituitary-adultery (GGN): The hypothalamus releases the corticotropin-rilying hormone (KRG), which stimulates the pituitary gland to the production of adrenocorticotropic hormone (ACTH). ACTH, in turn, stimulates the adrenal glands to the allocation of cortisol, the main hormone of stress. Cortisol increases the level of glucose in the blood, suppresses the immune system and affects metabolism. Long -term exposure to cortisol has a negative effect on many organs and systems.

3. Types of stressors: physical, emotional, social, professional.

   Stressors can be classified according to various criteria. By nature, exposure is distinguished:

   • Physical stressors: Extreme temperatures, noise, injuries, illnesses, hunger, lack of sleep, intense physical activity.
   • Emotional stressors: The loss of a loved one, divorce, conflicts, financial problems, guilt, fear, anxiety, depression.
   • Social stressors: Isolation, discrimination, social rejection, pressure from peers, competition.
   • Professional stressors: Overloading with work, low wages, lack of career growth prospects, poor relations with colleagues, fear of dismissal, the need to meet high requirements.

   Stressors can also be classified by duration:

   • Acute stress: Short -term and intensive, for example, being late for an important meeting, participation in sports competitions.
   • Chronic stress: Long and constant, for example, financial difficulties, dysfunctional relations, constant work in the context of overload.
   • Episodic acute stress: Frequent episodes of acute stress, for example, constant conflicts at work, frequent crossings.

4. Individual differences in the perception of stress: personal factors, cognitive strategies, social support.

   The same stressor can have a different impact on different people. This is due to a number of individual factors:

   • Personal factors: The level of anxiety, self -esteem, optimism/pessimism, personality type (for example, type A, inclined to competition and aggression, is more vulnerable to stress).
   • Cognitive strategies: A way to interpret and evaluate the situation. People prone to catastrophization (exaggeration of the negative aspects of the situation) or perfectionism (the desire for impeccability) are more subject to stress. Adaptive cognitive strategies, such as a realistic assessment of the situation, positive thinking, revaluation of the stressor, help reduce stress.
   • Social support: The presence of supporting relationships with family, friends, colleagues plays an important role in reducing stress. Social support provides emotional support, information and practical assistance, helping to cope with stressful situations.
   • Life experience: Previous experience in overcoming stress can increase stress resistance in the future.

Section 2: Impact of Stress on Health

1. Mental health: anxiety, depression, burnout.

   Chronic stress has a negative effect on mental health, increasing the risk of various disorders:

   • Anxiety: Stress can cause increased anxiety, anxiety, irritability, difficulties with concentration, sleep disturbance. Chronic anxiety can develop into a generalized alarming disorder, panic attacks, social phobia and other disorders.
   • Depression: Stress is one of the main risk factors for the development of depression. Chronic stress can lead to a decrease in the level of neurotransmitters, such as serotonin and dopamine, which play an important role in the regulation of mood. Symptoms of depression include a decrease in mood, loss of interest in life, guilt, fatigue, sleep disturbance and appetite.
   • Fighting: Fighting syndrome is a state of emotional, physical and mental exhaustion caused by a long effect of professional stress. Symptoms of burnout include a sense of cynicism, detachment from work, a decrease in productivity, a sense of helplessness and despair.

2. Physical health: cardiovascular system, immune system, digestive system.

   Stress has a direct and indirect effect on physical health:

   • Cardiovascular system: Stress increases blood pressure, cholesterol and blood glucose, increases the risk of blood clots. Chronic stress can lead to the development of hypertension, coronary heart disease, heart attack and stroke.
   • Immune system: Stress suppresses the immune system, making the body more vulnerable to infections and diseases. The cortisol, released during stress, reduces the activity of immune cells, such as lymphocytes and macrophages. Chronic stress can increase the risk of developing autoimmune diseases.
   • Digestive system: Stress can cause various disorders of the digestive system, such as irritable bowel syndrome (SRK), peptic ulcer, gastritis, constipation or diarrhea. Stress affects the intestinal motility, the acidity of gastric juice and the composition of the intestinal microflora.
   • Other systems: Stress can lead to headaches, muscle tension, back pain, sleep disorders, skin diseases (for example, eczema, psoriasis), reproductive problems.

3. The behavioral consequences of stress: a change in food habits, abuse of psychoactive substances, a decrease in physical activity.

   Stress can lead to unhealthy changes in behavior:

   • Changing food habits: Some people are in a state of stress begin to overeat (especially sweet and fatty foods) to cope with emotions. Others, on the contrary, lose their appetite. Both that and another can lead to health problems, such as obesity, a deficiency of nutrients, and disorder of food behavior.
   • Abuse of psychoactive substances: Alcohol, tobacco and drugs are often used as a way to cope with stress. However, this is only a temporary relief, which leads to dependence and exacerbates health problems.
   • Reduction in physical activity: In a state of stress, people often feel fatigue and lack of motivation for sports. However, physical activity is one of the most effective ways to reduce stress.
   • Social isolation: Stress can lead to social isolation, since people feel depressed and do not want to communicate with others. This, in turn, exacerbates stress and can lead to depression.

4. Long -term consequences of chronic stress: premature aging, reduction of cognitive functions, increased mortality.

   Chronic stress has a destructive effect on the body in the long term:

   • Premature aging: Stress accelerates the process of cell aging, damaging DNA and shortening telomeres (protective ends of chromosomes). This leads to the early appearance of wrinkles, hair hair, a decrease in immunity and an increase in the risk of developing age diseases.
   • Reducing cognitive functions: Chronic stress damages brain cells, especially in the hippocampus (an area responsible for memory and training). This leads to a deterioration in memory, concentration of attention, the ability to teach and make decisions. Stress also increases the risk of developing dementia and Alzheimer’s disease.
   • Increased mortality: Studies show that people experiencing chronic stress have a higher risk of death from cardiovascular diseases, cancer, infectious diseases and other causes.

Section 3: Methods for managing emotions and stress

1. Strategies focused on the problem: active solution to problems, planning, information search.

   Strategies focused on the problem are aimed at eliminating the source of stress or changing the situation causing stress.

   • Active solution to problems: Determination of the problem, the search for possible solutions, assessing the advantages and disadvantages of each solution, choosing the best solution and its implementation. It is important to break the problem into smaller, controlled tasks.
   • Planning: Drawing up an action plan, determining the terms and resources necessary to achieve the goal. Planning helps to reduce the sense of uncertainty and increase the sense of control over the situation.
   • Search for information: Collection of information about the problem, the search for expert assistance, the study of the experience of other people who find themselves in a similar situation. Information helps to better understand the problem and find effective ways to solve it.
   • Time management: Organization of your time, placement of priorities, delegation of tasks, avoiding procrastination. Effective time management helps to reduce the feeling of overload and increase productivity.

2. Strategies focused on emotions: awareness, cognitive reassessment, self -awareness, expression of emotions.

   Strategies focused on emotions are aimed at changing the emotional reaction to a stressful situation.

   • Awareness (MindFulness): The practice of a conscious presence in the present moment, without condemnation and evaluation. Awareness helps to realize their thoughts, feelings and bodily sensations, not involved in them. Equipment techniques include meditation, breathing exercises, and conscious movement.
   • Cognitive revaluation: A change in the way of thinking about a stressful situation. Instead of focusing on negative aspects, you can try to find positive aspects or rethink the situation in another context. For example, you can consider difficulties as opportunities for growth and development.
   • Self -awareness: Understanding your emotions, thoughts and behavior. Self -awareness helps to realize their stress triggers and develop strategies to overcome them. Keeping a diary, introspection, communication with a psychologist help to increase self -awareness.
   • Expression of emotions: The expression of your feelings in a healthy way, for example, through a conversation with a loved one, writing a diary, creativity. Suppression of emotions can lead to negative health consequences.

3. Strategies focused on relaxation: breathing exercises, meditation, progressive muscle relaxation, autogenic training.

   Relaxation strategies help reduce physiological arousal caused by stress.

   • Respiratory exercises: Slow, deep breathing stimulates the parasympathetic nervous system, which is responsible for relaxation and restoration. Various breathing techniques, such as diaphragmatic breathing, breathing on the square, alternating breathing with nostrils, help reduce stress and anxiety.
   • Meditation: The practice of meditation includes focusing attention on a certain object, for example, breathing, sound or image. Meditation helps to calm the mind, reduce stress and improve concentration.
   • Progressive muscle relaxation: Technique, including consistent tension and relaxation of various muscle groups. This helps to realize tension in the body and learn to relax muscles.
   • Autogenic training: Self -hypnosis technique aimed at relaxing and reducing stress. Autogenous training includes a repetition of certain phrases that cause a sense of heat, severity and relaxation in various parts of the body.
   • Yoga: Combines physical exercises, breathing techniques and meditation. Yoga helps reduce stress, improve flexibility, strength and balance.
   • Massage: Relaxes muscles, reduces the level of cortisol and increases the level of endorphins, hormones of happiness.

4. Healthy lifestyle: balanced nutrition, sufficient sleep, regular physical exercises, restriction of alcohol and caffeine.

   A healthy lifestyle is the basis for managing stress and maintaining mental and physical health.

   • Balanced nutrition: The use of various foods rich in nutrients, vitamins and minerals. Avoid processed foods, sweet drinks and fast food. Use enough fruits, vegetables, whole grain products, protein and healthy fats.
   • Sufficient sleep: Sleep 7-8 hours a day. The lack of sleep increases the level of cortisol and makes the body more vulnerable to stress. Create a regular mode of sleep and wakefulness, avoid using caffeine and alcohol before bedtime, create comfortable conditions for sleeping.
   • Regular physical exercises: Do physical exercises for at least 30 minutes a day, most days of the week. Physical exercises help reduce stress, improve mood, strengthen the immune system and improve sleep.
   • Restriction of alcohol and caffeine: Excessive consumption of alcohol and caffeine can aggravate stress and anxiety. Limit the consumption of these substances or completely abandon them.
   • Refusal of smoking: Smoking increases the level of stress and increases the risk of various diseases. Refusal of smoking is one of the most important steps to improve health.

5. Social support: communication with friends and family, participation in support groups, and vocational assistance.

   Social support plays an important role in reducing stress and increasing resistance to it.

   • Communication with friends and family: Regular communication with loved ones, telling about their problems and feelings, obtaining emotional support.
   • Participation in support groups: Support groups provide the opportunity to communicate with people who experience similar problems. This helps to feel less single and get useful tips and support.
   • Professional help: If you cannot cope with stress yourself, seek help from a psychologist, psychotherapist or psychiatrist. Professional assistance may include cognitive-behavioral therapy, therapy for taking and responsibility, and drug treatment.

6. Time and planning management techniques: prioritization, delegation of tasks, avoiding procrastination.

   Effective time management helps to reduce the feeling of overload and increase productivity, which, in turn, reduces stress levels.

   • Priority arrangement: Determining the most important tasks and fulfilling them in the first place. Use the methods of placing priorities such as the matrix of Eisenhower (important/urgent) to determine which tasks require immediate attention and which can be postponed or delegated.
   • Task delegation: Transfer of completing tasks to other people when possible. Delegation helps to reduce the load and free time for more important matters.
   • Avoiding scrasting: Overcoming the tendency to postpone things for later. Break the big tasks into smaller, controlled steps, set the deadlines and reward yourself for achieving the goal.
   • Planning of the day: Drawing up a plan for a day, including all important tasks and meetings. Planning helps organize your time and avoid a sense of chaos.
   • Using a calendar and a list of affairs: Use a calendar and a list of affairs to track your tasks and meetings. This helps not to forget about important matters and reduces a sense of anxiety.

7. Creating a supporting environment: establishing borders, rejection of perfectionism, self -care.

   Creating a supporting environment helps to reduce stress and increase resistance to it.

   • Establishment of borders: Learn to say no “to the requirements that exceed your capabilities or do not meet your priorities. The establishment of boundaries helps to protect your time and energy.
   • Refusal of perfectionism: Recognize that it is impossible to be perfect in everything. Focus on achieving progress, not impeccability.
   • Caring for yourself: Give the time to classes that bring you pleasure and relaxation. It can be reading books, listening to music, walking in nature, hobbies, communication with friends. Caring for itself helps to restore strength and reduce stress.
   • Gratitude: Regularly express your gratitude for what you have. Gratitude helps to switch attention from negative aspects of life to positive ones.

Section 4: Prevention of stress at the workplace

1. Organizational measures: a flexible work schedule, program assistance program, training in stress management.

   The workplace may be a source of significant stress. Organizational measures aimed at reducing stress can increase the satisfaction of employees with work and reduce the risk of professional burnout.

   • Flexible work schedule: Providing employees with the possibility of choosing time and completion of work, as well as the opportunity to work remotely. A flexible work schedule helps employees combine work and personal life, reducing the level of stress.
   • Employe Assistance Programs, Eaps): Employee Assistance Providing employees with confidential consultations and support on various issues, such as stress, anxiety, depression, problems in relations, financial difficulties.
   • Stress management training: Organization of trainings and seminars on stress management for employees. Training can include relaxation techniques, cognitive reassessment, time management and communicative skills.
   • Reduced workload: Optimization of work processes, distribution of tasks, providing enough time to complete tasks.
   • Creating a favorable working environment: Encouraging teamwork, respectful attitude between employees, providing an opportunity for training and development.
   • Providing breaks: Providing employees with the opportunity to take regular breaks during work for rest and relaxation.

2. Individual strategies for employees: establishing borders, developing communication skills, self -care.

   Individual strategies that employees can use to manage stress at the workplace.

   • Establishment of borders: A clear definition of borders between work and personal life. Do not respond to working calls and emails after the end of the working day.
   • The development of communication skills: The ability to effectively communicate with colleagues and leadership, express their needs and defend their interests. Education of effective communication helps to avoid conflicts and misunderstandings.
   • Caring for yourself: Give the time to classes that bring you pleasure and relaxation. Try to find a balance between work and personal life.
   • Regular breaks: Take regular breaks during work for relaxation and relaxation. Stand up, open, breathe fresh air.
   • Positive thinking: Focus on the positive aspects of your work. Try to find meaning and value in your activities.
   • Appeal for support: Do not be afraid to seek support for colleagues, friends, family or specialists if you feel stress at work.

3. The role of the leadership in the creation of a healthy working environment: support for employees, recognition of achievements, and feedback.

   The leadership plays a key role in creating a healthy working environment. Support for employees, recognition of their achievements and the provision of structural feedback can reduce stress and increase satisfaction with work.

   • Employee support: Providing emotional support to employees, a manifestation of understanding and sympathy for their problems.
   • Recognition of achievements: Regular recognition of employees’ achievements, both orally and in writing. Recognition helps to increase motivation and self -esteem.
   • Feedback provision: Provision of constructive feedback to employees, both positive and negative. Feedback helps employees grow and develop.
   • Creating an atmosphere of trust and respect: Encouraging open communication, respectful attitude between employees and management.
   • Delegation of authority: Providing employees with greater autonomy and responsibility for fulfilling their tasks.
   • Providing opportunities for training and development: Providing employees with the opportunity to improve their qualifications and acquire new skills.

Section 5: Stress and children

1. Sources of stress in children of different ages: school stress, social relations, family problems.

   Children, like adults, are subject to stress. However, stress sources in children may vary depending on age.

   • Preschool age: Separation from parents, adaptation to kindergarten, conflicts with other children, fears (for example, darkness, monsters), change in the daily routine.
   • Junior school age: School loads, learning difficulties, conflicts with classmates, pressure from peers, competition in the classroom, the need to comply with the expectations of parents and teachers.
   • Adolescence: School loads, social relations, pressure from peers, problems with self -esteem, conflicts with parents, hormonal changes, uncertainty in relation to the future.
   • Family problems: Divorce of parents, financial difficulties, illnesses or the death of loved ones, conflicts between family members, violence in the family.

2. Symptoms of stress in children: change in behavior, sleep disturbance and appetite, physical complaints.

   Symptoms of stress in children can be different and depend on the age, nature and individual characteristics of the child.

   • Change in behavior: Irritability, tearfulness, aggressiveness, isolation, refusal to communicate, loss of interest in your favorite studies, deterioration of performance at school, hyperactivity, tiki, nervous habits (nails, sucking your finger).
   • Sleep disorders: Insomnia, nightmares, difficulties with falling asleep, frequent waking up at night, drowsiness during the day.
   • Violations of appetite: Loss of appetite or overeating, selectivity in food, nausea, vomiting, abdominal pain.
   • Physical complaints: Headaches, abdominal pain, muscle tension, fatigue, frequent colds.
   • Emotional symptoms: Anxiety, fear, sadness, depression, guilt, low self -esteem.

3. Ways to help children in stress management: creating a safe and supportive environment, teaching problems to solve problems, encouraging a healthy lifestyle.

   Parents and other adults surrounding the child play an important role in helping him in stress management.

   • Creating a safe and supportive environment: Providing a child with a sense of safety, love and acceptance. Creating an atmosphere of trust and openness, where a child can freely express his feelings and thoughts.
   • Problem skills training: Assistance to the child in determining the problem, finding possible solutions, assessing the advantages and disadvantages of each solution and choosing the best solution.
   • Promotion of a healthy lifestyle: Balanced nutrition, sufficient sleep, regular physical exercises, limitation of the time spent at the computer and TV.
   • Training in relaxation techniques: Respiratory exercises, meditation, progressive muscle relaxation.
   • Help in the expression of emotions: Proposing the child to express his feelings in a healthy way, for example, through conversation, creativity, game.
   • Development of social skills: Assistance to the child in establishing and maintaining friendly relations, resolving conflicts.
   • Restriction of stressful situations: Avoiding situations that can cause stress in a child, if possible.
   • Professional help: If you cannot cope with the child’s stress yourself, seek help from a psychologist, psychotherapist or psychiatrist.

Section 6: Stress and aging

1. Features of stress in old age: loss of loved ones, illness, financial problems, social isolation.

   In old age, people face a number of specific stressors who can have a negative impact on their health and well -being.

   • Loss of loved ones: The death of a spouse, friends, relatives. The loss of loved ones is one of the most severe stressors in old age.
   • Diseases: Chronic diseases such as arthritis, diabetes, cardiovascular diseases, dementia. Diseases can limit physical activity, cause pain and suffering.
   • Financial problems: Insufficient income, high costs of medical care, fear of losing their savings.
   • Social isolation: Loneliness, lack of social contacts, loss of social roles (for example, retirement).
   • Physical restrictions: Reducing physical strength, endurance, coordination, impairment of vision and hearing.
   • Fear of death: Anxiety and fear of death.

2. The effect of stress on cognitive functions and the physical health of the elderly.

   Stress has a negative effect on cognitive functions and the physical health of the elderly.

   • Reducing cognitive functions: Deterioration of memory, attention, information processing speed, ability to solve problems. Stress can increase the risk of developing dementia and Alzheimer’s disease.
   • Increasing the risk of developing cardiovascular diseases: Hypertension, coronary heart disease, heart attack, stroke.
   • Weakening of the immune system: Increased susceptibility to infections, slow healing of wounds.
   • Depression and anxiety: Increased risk of depression and anxiety disorders.
   • Sleep disorders: Insomnia, nightmares, frequent waking up at night.
   • Weakening of bones: Increasing the risk of osteoporosis and fractures.

3. Stress management strategies for the elderly: social activity, physical activity, cognitive training, spiritual practices.

   There are various strategies that elderly people can use to manage stress and maintain health and well -being.

   • Social activity: Participation in social events, communication with friends and family, volunteering, visiting interest clubs. Social activity helps to reduce the feeling of loneliness and isolation.
   • Physical activity: Regular physical exercises such as walking, swimming, yoga, dancing. Physical activity helps to strengthen health, improve mood and reduce stress.
   • Cognitive training: Solution of puzzles, reading books, studying new skills. Cognitive training helps maintain cognitive functions and reduce the risk of dementia.
   • Spiritual practices: Meditation, prayer, visiting the church or other religious institutions. Spiritual practices help to find meaning and purpose in life, as well as reduce stress.
   • Caring for yourself: Give the time to classes that bring you pleasure and relaxation. It can be reading books, listening to music, walking in nature, hobby classes.
   • Appeal for support: Do not be afraid to seek support for friends, family, doctors or mental health specialists if you feel stress.

Section 7: Stress connection with specific diseases

1. Stress and cardiovascular diseases: hypertension, coronary heart disease, arrhythmia.

   Chronic stress is a significant risk factor for the development of cardiovascular diseases (SVD). It affects the physiological processes that contribute to the onset and progression of these diseases.

   • Hypertension (high blood pressure): Stress causes the release of stress hormones (adrenaline and cortisol), which increase the heart rate and narrow the blood vessels, which leads to an increase in blood pressure. Chronic stress leads to a long increase in blood pressure, damaging the walls of arteries and increasing the risk of hypertension.
   • Corny heart (coronary heart disease): Stress can contribute to the formation of atherosclerotic plaques in the arteries, which leads to a narrowing of the lumen of blood vessels and limiting the blood flow to the heart. Stress also increases the blood tendency to coagulation, increasing the risk of blood clots that can block the coronary arteries and cause myocardial infarction.
   • Arrhythmia (heart rhythm violation): Stress can cause arrhythmia, especially in people with existing heart diseases. Stress hormones can change the electrical activity of the heart, causing an irregular or too fast heartbeat.

2. Stress and immune disorders: autoimmune diseases, frequent infections.

   Stress has an overwhelming effect on the immune system, making the body more vulnerable to various diseases.

   • Autoimmune diseases: In autoimmune diseases, the immune system attacks the body’s own tissues