What to consider stress
This term is usually associated with the residence of negative emotions. But it's actually a reaction.
Mental signs of stress
You are easily irritated and flare up on trifles. You think that nothing depends on you, and it scares you. You can't focus on anything. You seem useless and unnecessary. You avoid people, even those who are usually pleasant to you.
Physical signs of stress
You don't have the strength to do anything. You're healthy, but you're haunted by headaches. In a dream, you creak your teeth or bite yourself on the inside of your cheek. You often catch colds and viruses. You have insomnia or other sleep problems. Indigestion is your usual condition. It is difficult for you to swallow saliva, you feel dry in your mouth. You may have a pulse or a chest fall ill out of the blue.
What's the stress?
Stress-causing events are called triggers. For each person the triggers will be individual. Some people love to perform and bathe in the attention of the public, while others almost lose consciousness, holding a presentation to colleagues. Triggers can be associated with your own painful memories (for example, as a child, your parents loudly sorted out the relationship in your face, and now you panic, standing your partner barely raise his voice). But it can be different. Brainwork is the result of evolution, so many reactions are inherited from our ancestors. For example, if you get angry with hunger, even if you have never lived in a lack of food, it is a mechanism
By the way, stress occurs, you can divide it into several categories:
Acute stress. The immediate reaction to the exciting event. For example, an important deadline is approaching, and you do not have time to finish the task and worry. But when it is done, you will stop being nervous. Episodic acute stress. Exciting events are repeated periodically and make you stress regularly. For example, once a month you report, work overtime, and tone in business. Chronic stress. The trigger is constantly present in your life. For example, you can't stand your job, but you don't quit, and you keep going to the office every day through force.
How stress affects health
Paradoxically, its short-term episodes may even improve
However, constant stress exhausts the body. Changes can affect different areas of mental and physical health.
In some situations, stress suppresses appetite and leads to exhaustion. In others, the body, on the contrary, is looking for.
Muscles and tissues.
The body sees the stressor as a threat to survival, even if it is a simple deadline or a traffic jam. Therefore, it triggers a defense mechanism: it sends oxygen to the muscles and keeps them in suspense.
Constant stress keeps high levels of cortisol and other hormones. These changes are disrupting.
The immune system.
Changes in hormones depress.
Digestive system. Stress gets in the way.
Psyche. The ever-increased stress hormone and the resulting imbalance.
Dream. Insomnia, sleep problems, shallow interrupted sleep - reaction.
Cardiovascular system. Chronic stress increases.
How to measure stress
Stress is not just an abstract sensation, but a reaction that can be objectively tracked and improved. Take control of the nerves your performance of HRD - heart rate variability (HRV, heart rate variability). This scientific methodology was developed in the 1960s to monitor the health, stress and stress of astronauts before and during flights. Then it was adopted by sports medicine to monitor the condition of athletes and prevent overload. Now the analysis of the RAF is available to everyone. It allows you to determine the level of your physiological stress on this scale:
Data for the evaluation of THER are able to collect heart rate meters and fitness trackers. For example, you can connect your fitness gadget to the Engy Health platform, which is created in collaboration with the scientific team of IMBP RAS, the institute responsible for the medical and biological support of Russian cosmonauts.
The platform captures THER, analyzes data and provides you with useful insights about the state of your body in the smartphone app. For example, you can:
Track the stress index (sympathetic system) and recovery (parasympathetic system) to know what kind of physical, psychological and emotional stress you can endure without endangering health; to adjust the workload and training programs with the RMSSD indicator using the technique used by cosmonauts and professional athletes, so as not to bring the body to exhaustion; Choose a sleep mode in which you fully recover and cope with stress; adjust diets so that they do not harm health and do not increase the level of physiological stress; to find a balance between working with rest on the basis of objective information about health.
Engy Health provides all the data in a structured way and gives simple and clear advice on how to change your life personally to make you feel as good as possible.
What to do about it
Stress can't be avoided: it's a part of life anyway. But in order not to turn small "breakdowns" in the body into serious diseases and live happier, the excitement must be brought under control. There are several habits and techniques that will help in this.
Allow yourself to express emotions. If something annoys or upsets you, say it and don't be fooled that everything is fine. Focus on solving the problem. Don't get hung up on what's causing you excitement - think better about how to adapt life and behavior to it. Let go of situations you can't change. Some things will always be out of your control. But the attitude to them is entirely in your power. Don't load your head with something you can't influence. Focus on your own actions. Do the sport you like. Don't make yourself sign up for a yoga course, because it's fashionable now. You might like to bash a boxer's pear or play paddle. Find physical activity that you like and give it regular time. Walk. Walking helps restore blood circulation if you sit for a long time and unload your head. Warm up and take breaks every hour. Take time for hobbies. Flipping through a social media feed is not a hobby. You won't remember what you read the last hour when you close the app. Occupy yourself with something real: prepare a new dish, draw, learn to record music. Leave the unhealthy stimulants. Alcohol is a depressant that will temporarily distract you from your problems, but then only aggravate the condition. Drugs or energy only shake the nervous system more strongly. Listen to yourself. Don't force yourself to do what causes internal protest on a permanent basis. Don't plan new accomplishments for periods of increased download. Let's rest yourself when the body asks for it. Keep an eye on your stress levels. This will help you understand what factors affect its performance and how much: emotional and psychological overload, excessive physical training, inappropriate sleep or work, unbuilt balance of life and work.