Stress: definition, causes, symptoms, ways to deal with stress

There is pressure to treatWhich occurs in a living organism as a result of external factors that threaten or upset the balance of the organism. This process also triggers mechanisms in the body that are designed to respond properly to a threat.

Stress is a reaction to a threat guided by the principlefight or runIt includes two systems: the pituitary gland and the sympathetic nervous system.

In response to stress, the pituitary gland secretes a hormone that activates the adrenal cortex, which secretes cortisol. hormone This is amazing the reasons Increase the burning of proteins and fats in the body. The sympathetic nervous system, due to stress, activates the adrenal medulla, which in turn stimulates to increase production adrenaline And norepinephrine It causes an increase in heart rate, rapid breathing, increased blood flow to the muscles, and increased mental and physical activity.

acute tension It is a response to a specific temporary condition and, according to experts, has no negative effects on the body. exactly the contraryWe need it to the ability to adapt to a specific compressor situation. It is a signal to attack or flee, and thus is necessary shout interaction for a particular stress factor. We deal with such pressure during an example. Arguments, job interviews, or before an important test. The organism adapts to acute stress – it has more resources of physical strength if it is necessary to “run away” and greater mental capacity if it is necessary to “fight”. chronic anxiety It is the body’s reaction to the factor that accompanies us every day and strongly influences the work of the entire body, through the constant high level of the stress hormone.

under Chronic stress symptoms Includes:

  • headache,
  • pain in chest,
  • feeling short of breath and shortness of breath,
  • shake hands
  • sleep problems,
  • diarrhea and constipation,
  • decreased level of libido,
  • increased sweating;

Chronic stress also affects physical comfort The person is nervous all the time, has difficulty making decisions, is nervous or crying, and has problems with appetite (eating too little or eating too much). Chronic stress can cause, for example, financial problems, a compromised job situation, educational problems with children, long-term strains in the relationship with the partner.

Strong pressure increases the ability of platelets to accumulate, which in turn enhances formation of blood clots. A thrombus can block a blood vessel, causing, among other things, to treat a myocardial infarction. The secreted cortisol increases the effect of adrenaline – both hormones are produced in case of chronic stress. under their influence vasoconstrictionWhich causes high blood pressure. Patients with chronic stress may complain of chest pain, heart palpitations, and anxiety.

The increased production of adrenaline negatively affects the gastric mucosa due to Increases production of digestive acids. For this reason, in case of chronic stress, nausea, diarrhea, abdominal pain and epigastric region are very common. can evolve ignite gastric mucosabut also peptic ulcer disease.

Researchers from University College London studied 199 patients for a period of three years. During this time, the subjects involved in the research performed stressful tasks. It has been proven that the body, when exposed to chronic stress, produces more glucose and fatty acids, which in turn leads to increased excretion by the liver. Low-density lipoprotein cholesterol. In addition, stress causes inflammatory processes in the body, which also leads to an increase in the production of harmful cholesterol.

The concept of “dealing with stress” appeared in psychology 30 years ago. standing out:

  • Mission-oriented style – You can deal with stress by taking actions that will lead to the solution of the problem,
  • Emotionally focused style You can deal with stress by reducing emotional stress by focusing on yourself, your own needs and wishful thinking,
  • Avoidance-oriented style Stress can be dealt with by avoiding stressful situations and looking for alternative activities

Methods for relieving stress vary depending on the person experiencing it and their resistance to stress. For some, a relaxing bath or an evening of relaxing music is sufficient, while others seek help from a psychiatrist’s office. The best solution is always to eliminate the stress factor, but it is not always possible to do this immediately. After making some changes to your lifestyle, you can reduce your stress levels to improve your quality of life and reduce health loss.

under Ways to reduce stress Includes:

  • Physical activity During exercise, endorphins, the hormones responsible for good mood and self-satisfaction, are produced
  • diet Products rich in zinc, calcium, magnesium and vitamin B reduce stress. Citrus fruits, nuts, avocado and chocolate are among the products that must be included in your daily menu,
  • Breathing exercises Meditation or visualization with controlled breathing affects the oxygenation of the body, relieves tension in the muscles and helps lower blood pressure,
  • relaxation exercises Regular stretching exercises also help reduce stress in the body. Of particular note is the practice of yoga, which helps combat anxiety, lower moods and help detach yourself from stressors.


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