Chronic stress is called the silent killer. It is impossible to accurately determine the number of people in this condition, but psychologists believe that this is at least three-quarters of the country's population. By itself, stress does not pose a threat. This is a natural mechanism for mobilizing the forces of the body to deal with potential danger. His mission — save human life in difficult conditions. But if the brain is constantly in a state of tension and 100% engages the body in emergency mode, the energy is depleted. This leads to & nbsp; loss of strength, loss of joy in life, serious illnesses.
- Where does chronic stress come from and how to recognize it
- The consequences of stress: why it is so important to get rid of stress
- 5 steps to normalization of mental and physical condition
- Highlights on chronic stress and how to combat
Where does chronic stress come from and how to recognize it
The problem is not in the stress mechanism itself, but in that it is triggered in any, even the most insignificant, tense situation. An unpleasant phone call, a conversation with your boss, or childish whims are enough for the body to start working in overload mode. That is why there are so many people among the clients of psychologists who, it seemed, would have a minimum of dangers in life: office workers, housewives, teachers.
Chronic stress can be identified by the following symptoms:
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Physiological: sleep disturbances (persistent drowsiness or insomnia), changes in eating behavior (overeating, loss of appetite), digestive problems, dizziness or headaches, feeling weak.
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Psychological: irritability, aggressiveness, spleen, tearfulness, heightened sense of loneliness, mood swings.
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Behavioral: cravings for alcohol, psychotropic substances, self-isolation, communication problems, difficulty concentrating, forgetfulness, distraction.
If you notice these symptoms in yourself, you should first undergo a medical examination and pass a general blood test. Such signs are characteristic not only for chronic stress, but also for some diseases, including diabetes, gastritis, hormonal disorders. It is important to correctly identify the cause of the problem.
Read also: People's habits that lead to depression
The consequences of stress: why it is so important to get rid of stress
Reaction to danger — it is the release of stimulating hormones into the blood: adrenaline and cortisol. At such moments, the body concentrates on saving life, mobilizes all reserve forces. If this happens constantly, he simply gets tired, the supply of vital energy is depleted. As a result, immunity, resistance to diseases decreases. Hence frequent colds, problems with the cardiovascular system, decreased libido, depression.
In a state of protracted tension, people are looking for a way out in alcohol and drugs, trying to escape from life into virtual reality. If this is not fought , addictions and even thoughts of suicide may arise. A person loses ambition, becomes lethargic, apathetic, nothing pleases him. Forces are wasted, there are less and less of them.
Read also: Burnout at work: 4 steps to recovery
The only way to cure chronic stress — change in lifestyle and mindset. We offer a simple step-by-step instruction on getting rid of stress. You will have to work daily, and the results will not be noticeable immediately. But it's better than eternal apathy and premature old age.
1. We clean the trash from life and get rid of extra
If you keep a diary and record the things for the day, the task becomes easier. If not — get started today. Write down all the things you do every day. Analyze this list and think about what responsibilities you can transfer to someone else: a husband, children, subordinates or assistant. Surely there are things that you can not do at all.
Don do not hesitate to ask for the help of relatives and relatives. Until relieve chronic stress, you need support.
2. Transition to healthier lifestyle
The ideally would be to run in mornings, cut coffee and eat only healthy foods. But in reality, this is rarely possible, especially if you try to switch to a healthy lifestyle overnight. Start with small — With short walks in the evenings, breathing exercises, less coffee during during the day.
Gradually, energy levels will rise, and you will be able to add regular exercise, drastically change the diet.
3. How to normalize your sleep and rest
Axiom: it is vital for an adult to sleep 7-8 hours. But there is a problem: under chronic stress it is difficult to lay down and get yourself up at the right time. Good remedy for insomnia — evening walks. Even 15-20 minutes is enough to get the right amount of oxygen and to relax.
Do not turn on your computer and TV 2 2 hours before sleep. It is better to spend this time with your family for conversation or board games. Set aside all problems for morning.
4. Positive thinking — key to good mood
No one says you should enjoy the challenges but at the same every — This is a lesson for the future. Try to perceive life's troubles in this way. Think about what the bad situation has taught you, what you gained while finding a way to handle it.
5. Realistic expectations and quality of life standards
Look less at pictures in glossy magazines, beautiful photos of someone else life on social media, and read incredible successes. Remember, there are problems behind every gloss, and they are no less complex than there are problems. Nobody will show you the other side of a beautiful life.
Set realistic expectations and don't try to turn yourself into a superstar in one go.
Distress: what it is and how to deal with it Highlights on chronic stress and how to combat
Chronic stress is life threatening. To deal with it and prevent premature aging, follow these simple rules:
- Set realistic standards for yourself.
Don t t tend to others' beautiful pictures: they hide a lot, and perfectionism is exhausting.
- Get rid of redundant things.
Don't do things that are not of particular importance, delegate responsibilities, ask for help. Remove excess load.
- Normalize your sleep.
To make it easier to fall asleep and wake up on time, walk in the evenings.
- Change your lifestyle.
Less coffee and alcohol, more healthy foods — and your body will be better able to bear the load.
- Find the good in the most unpleasant situations.
Difficulties — it's good in its own way. A person develops only when faced with new challenges. You manage, it means that your life is properly built and flows as usual.
There are both good days and bad days in real life. If something doesn't work for you, it's not a reason to break your heart. Remember, everything will be back to normal tomorrow. Rest, gain strength and find the positive in any situation.
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