It cannot be denied that severe stress and the psychosomatic disorders caused by it have become one of the most important medical problems, and requires close attention... Very often, these days, it all comes down to stress, it is seen as the cause of all troubles, always seeing the negative. There was such a therapeutic group as "anti stress". And this despite the fact that stressors are not a cause, but a driving force that helps to adapt to the ongoing changes in the life of an individual ( environment). The ongoing adaptation in the human body is sometimes reduced to causal, considering it almost a manifestation of the disease. There is a substitution of cause-and-effect relationships that affect the emergence and formation of various kinds of deviations from the norm.

Constant state of stress

Human life is an incessant stream of various types of activity aimed at solving specific everyday problems, which are sometimes created by the person himself. Overcoming them, succeeding or failing, the person is in a state of internal pressure (stress). And this state haunts, regardless of what country he lives in - with a developed economy or just developing. And maybe for this reason, most people are more or less successfully rethinking their existence. This accomplished inner work and determines the motives of their actions and understanding of what has been done and what remains to be done. Today, in a constantly changing social space, the task of “adjusting attitudes” is as acute as it once was.

If you accumulate experiences in yourself, life energy will only dry up, and with it health: mental and physical.

Stages of development of stress

Stress can be conditionally divided into 3 successive stages according to Selye:

• Stage 1 - accompanied by increased production of cortisol by the adrenal glands, a stress hormone. At the first stage, the stress state is the result of physical and chemical processes;
• Stage 2 - addiction: within several months, the adrenal glands adapt to the new regime, physically stress at this stage can be expressed by an increase in internal organs;
• Stage 3 - nervous exhaustion: after prolonged stress, a person emotionally "burns out". His behavior changes, he feels constant weakness, memory deteriorates. Depressed mood and apathy prevent focus on work and everyday problems... Failure to adapt to stress provokes disruptions in the work of internal organs.

The picture shows schematically the stages of stress described by the Canadian pathologist and endocrinologist Hans Selye.

The consequences of severe stress

In spite of famous expression"Time heals", in the case of chronic stress it does not work. Long-term ignorance of its signs has consequences:

• Diseases of a psychosomatic nature... Usually, against the background of prolonged stress, a person develops diseases to which he is genetically predisposed, as well as old untreated diseases. In the list of possible diseases due to the transferred stress: bronchial asthma, nervous dermatitis, hypertension, arthritis, cardioneurosis, or intestines;
• Aesthetic problems... Due to severe stress, small blood vessels constrict, interfering with the delivery of nutrients to organs and tissues. As a result, skin problems appear: painful acne, profuse rashes appear on oily skin, dry skin becomes dull and wrinkled. Nails also suffer from a lack of nutrients (they become flaky, thinner); hair falls out;
• Vegeto-vascular dystonia- one of the most common diseases occurring on nervous soil... When the head is dizzy and hurts, it often becomes difficult to breathe, the pressure rises. Often, in order to come to your senses, it is enough to calm down, organize yourself a correct daily routine and good nutrition;
• Mental disorders: against the background of lingering stress, adults and children develop neuroses, hysteria, obsessive states;
• Nervous exhaustion prevents adequate rest: a person feels lethargic throughout the day, and at night he is tormented by insomnia;
• Fall of the body's immune defenses... After stress, not only mental balance is disturbed, the entire work of the body is destabilized. The body cannot resist diseases: both a common cold and malignant tumors.

Problems affect not only the psychophysiological health of a person: stress disrupts his social life. Mood changes, depression, or vice versa, open aggression can cause quarrels with family and friends, problems at work.

How to recover from severe stress

To quickly recover from severe stress, you need to analyze what reasons could provoke this condition. On the list of the most common reasons: dissatisfaction with one's own social status, problems at work or in the family, etc.

If there is a specific irritant - for example, an aggressive boss or an envious girlfriend, who convinces you of your worthlessness, you just need to remove it from your life. You can determine the annoying factor by keeping a psychological diary.

It is necessary to understand that each specific stressful situation is not something extraordinary: all people have their own problems, they just know how to overcome them.

Ways to deal with stress

Obsessive thoughts have a destructive effect on the nervous system. At the same time, no volitional effort will help to simply distract from experiences. To turn off the high stress mode, you need to give the brain a new task. For this, active physical activity is used.

At the very beginning of the session using physical activity a separate area of ​​the brain is still engulfed in destructive personal experiences. During training, a new area of ​​activity appears, providing muscle work. If the training is intense enough, eventually the dominant value will acquire physical labor and bad thoughts subside.

The adrenaline rush allows you to “relieve steam”: to give the nervous system at least a little time to rest and recover.

Cyclic sports are best suited:

• Outdoor jogging, arena, or treadmill
• Swimming;
• Weighted exercises in gym, classes on the sports ground;
• Cycling trips.

Don't forget: relaxation and letting go of destructive thoughts are of paramount importance, not sports records. You need to train in comfortable conditions(permissible load level, comfortable suitable clothes) and pleasant surroundings (if possible).

Passive rest

You can restore your exhausted nervous system using passive methods:

• Yoga, trance, meditation;
• Vacation at the sea or spa resort;
• Water procedures. Accept hot bath with sea salt, aromatic oils and candles to relaxing music;
• Adequate sleep. will help to quickly restore mental balance and disordered functions of the body. You need to learn to fall asleep and wake up at the same time. To make it easier to fall asleep, it is worth putting off all gadgets an hour before bedtime, taking hot shower or a bath, ventilate the room.

Focus on new challenges

One of critical aspects recovery programs - focusing on non-stressful tasks. When a person's thoughts are constantly filled with experiences, he cannot concentrate on important life tasks, for example, work.

You can learn concentration with the help of simple and, at the same time, creative activities:

• Reading and self-education: you can read at any free moment in time, replacing with a book the meaningless flipping of publics in social networks and news feeds;
• Creation. Weaving beads, drawing, modeling clothes, felting woolen toys. The occupation is not important, the main thing is that they bring satisfaction;
• House cleaning or wardrobe detox. Cleaning the room from debris and annoying things works no worse than intensive therapy with a psychotherapist. Having systematized his personal space, a person puts things in order in his thoughts.

Positive emotions

What to do to recover from negative experiences:

• Laughter therapy: family watching comedy films or funny videos helps to forget about problems and relax;
• Communicating with animals will cheer you up. It is worth trying to escape from the zone of imaginary "comfort": visit the zoo, go horseback riding, get a dog or at least fish;
• Changing the usual environment: traveling, visiting new places, walking with friends;
• Positive attitudes (affirmations).

Proper nutrition

Food is a source of energy and nutrients for the normal functioning of all body systems. By adjusting your menu, you can speed up recovery from stress:

• By adding red fish, nuts or other foods rich in unsaturated fats to the diet, you can stop hair loss, restore the cycle after a delay in menstruation.
• Consumption of vegetables and fruits improves skin condition, normalizes the functioning of the digestive tract.
• Calcium-rich parsley, dill, basil (they contain more than 2 times more calcium than cottage cheese) strengthens nails.
• We need to remove stimulating drinks from the menu. Coffee, alcohol, black tea, energy drinks with guarana, etc., replace with herbal infusions and green tea.
• You don't have to jam your stress with refined sweets to boost your mood. You can give preference to bananas, dark chocolate, nuts.

Phytotherapy

Sedatives are a heavy weapon in the fight against stress and depression. It is much safer and more appropriate to turn to herbal medicine. Herbal preparations, teas, herbal baths act gently and without side effects.

Herbal Recipes:

• Herbal baths. Pour 1 liter of boiling water over a glass of lavender, mint, calendula or chamomile flowers. Insist for 3 hours;
• Aromatic oils of orange, mandarin, lemon, green tea, lavender or bergamot are added to shower gels or simply to the bath. You can also just apply the oils to your wrists and temples;
• Herbal tea: Dried mint, lemon balm or ginger with lemon can be added to regular green tea;
• Sleep on pillows filled with herbs: mint, chamomile, St. John's wort, primrose, lavender;
• Infusion of valerian root, fennel seeds, caraway seeds and coriander in equal proportions (up to 2-3 teaspoons) pour 0.5 liters of boiling water. Insist for several days. The infusion is taken in 50-70 ml at night for 2 weeks or more (as needed).

How to restore lactation after stress

It is not uncommon for breastfeeding mothers to lose, or rather, decrease the production of breast milk due to stress. This is due, most often, to severe nervous exhaustion. The release of the stress hormone suppresses the production of oxytocin, the hormone responsible for lactation.

Period breastfeeding is extremely important for the health of the baby. To return lactation to breast milk, you need:

• Get rid of negative and destructive thoughts;
• Do a pleasant thing: for example, shopping or beauty treatments;
• Keep in contact with the baby at all times. Even just applying it to the breast can increase the production of oxytocin;
• Rest more: housework, cleaning, cooking can be partially delegated to other family members.

It is impossible to say with certainty how long it will take to "rehabilitate" after severe stress. If the fleeting tension after the scandal with the boss can be neutralized on the same evening, with the help of intense training, then you can get out of a severe depressive state for years. If you can't cope on your own, you can always contact a psychotherapist.

Details

Having gone through another trouble, we begin to think about how to recover from stress. A few moments after stress leave a destructive mark on the psyche. The survivor of stress begins to be haunted by obsessive thoughts, fears, sleep disturbances and other unpleasant things. In addition, after stress, various deviations can appear in the body:

• Depression
• Increased excitability
• Headaches due to spasms of blood vessels of the brain and circulatory system
• Insomnia
• Apathy
• Various pains
• Endocrine Disorders
• Stomach cramps
• High or low blood pressure, etc.

It is to these "fellow travelers" of stress that a lot is devoted scientific papers... Even the ancient Greeks tried to solve the problem of resistance to stress. In their opinion, and it must be admitted that they are right, personality strength lies not in avoiding stress, but in the ability to recover from it.

Prolonged stress contributes to the onset of diseases, initially of a functional nature, and then more serious ones. For this reason, getting rid of severe stress quickly will help save the body from health problems.

• And so, the first way to recover from stress is to have a good, long sleep. After experiencing stress, it is important to relax. This is where sleep is intended to help. You need to sleep as long as possible to get tired of sleep.
• In the immediate aftermath of the stress, it would be nice to take a walk in the fresh air. It is better if this walk is long, allowing you to enjoy the healing air and the beauty of nature.
• Restores peace of mind after extreme stress brine from one teaspoon of salt and half a liter of slightly cool water. This solution should be rubbed all over the body during the day and not washed off for two hours.
• Smile often. Get in the habit of starting your day with a smile. During the day, smile at your acquaintances, if a smile is not appropriate, smile mentally. In the evening, as you prepare for bed, smile for yourself. sincere smile your reflection in the mirror.
• Put things in order at home, sort things out in the wardrobe, at the workplace. There is an opinion among psychologists that in this way, you can "put things in order" in your head.
• Immediately after the stress, no later than 15 minutes, draw your emotions with colored pencils and burn or tear the "masterpiece".
• After stress, a matter of interest will help to recuperate. Surely there is some activity that you only dreamed of: crocheting an openwork collar, carving a horse figure out of wood, learning to dance tango or swim. Thus, you abstract from stress, set new goals, albeit not on a global scale.

Bath for stress

The bathhouse is an excellent source of strength and positive emotions. We have already spoken about it, but its value is simply invaluable. Bathing procedures will help you relax, relieve stress and put your body in order. The fact that our emotions and the state of the body are connected, we have already said many times. Pleasant muscle relaxation, bestowed by the sauna, brings peace of mind, calms the emotions and psyche. Water washes away dirt not only from the skin, but also from the soul.

In the bath, toxins and stress hormones are removed from the body. Tea made from dry berries and raspberry leaves, chamomile flowers and mint leaves will enhance such cleansing.

No good bath is complete without the use of a broom. A birch, juniper or oak broom should be used as a "cure" for stress. In order for the procedure to be as pleasant as it is useful, the broom must be steamed. The broom does not like boiling water, he steams it with hot water an hour before the procedure. Before using the broom, it is necessary to warm up the body in the steam room. Then lightly patting the body with a broom, "walk" on the arms, legs, body. Gradually the force of patting is increased. After the procedure, you should drink tea with honey. This will help induce increased sweating. When resting from the steam room, you should wrap yourself in a terry towel for the same increase in perspiration. The number of approaches depends on your desire and the state of the blood vessels.

The cosmetological procedure will bring a positive charge. After the steam room is the ideal time to use a scrub. As a scrub, you can use a mixture of honey and sea ​​salt(1: 1). Rubbing the body with a scrub removes all deposits and opens the pores. After the scrub, you can visit the steam room again, applying a broom to your face, thereby creating the effect of an aroma procedure. In conclusion, green tea with honey. After the bath, you need good vacation... A full-fledged trip to the bath helps to cleanse the body of toxins, reduce weight up to two kilograms, and facilitate the work of the kidneys and the vascular system. But the most important thing after the bath “leaves” the bad mood, its place is taken by peace and tranquility. After the bath, sleep and memory improve.

The power of plants

Among folk recipes to recuperate after stress special place the drink takes 9 forces. It promotes recovery peace of mind, eliminates depressive disorder. Prepare it from a glass of elecampane root, 5 g of "live" yeast, a glass of sugar, two liters of chilled boiled water. All ingredients are mixed and placed in a dark place for 10 days, closing the container with a lid, so that the drug gains strength. The finished medicine should be filtered and taken from stress three times a day, a tablespoon.

The infusion normalizes the functioning of the kidneys, lungs, liver, helps to unload blood vessels, restores sleep, and strengthens memory.

• An infusion of mint, three-leaf watch, hops, valerian (2: 2: 1: 1) will help return a serene sleep and bring lasting calm after stress. Pour the herbal mixture into 1 ½ glass of water. Insist for two weeks. They wash their heads with the received potion.
• Restore vitality after suffering a disorder, strengthen memory and allow you to maintain "icy" calmness all day long, a potion made from a tablespoon of buckwheat honey, juice of one lemon, 18 almonds, 16 geranium leaves, 10 g of valerian tincture and 10 g of hawthorn tincture. The medicine should be taken in a teaspoon in the morning.
• Will restore sleep, strengthen the psyche of vodka tincture of three pine cones, Art. spoons of valerian, Art. spoons of finished tincture of marsh cinquefoil, four tablespoons of sugar. For the drug, you need half a liter of vodka. The listed ingredients are poured with vodka for 10 days. Store the drug in a dark place. They drink homemade medicine for six months a tablespoon before bedtime. If you could not find a tincture of saber, then you can cook it yourself. For 20 days, 100 g of cinquefoil is insisted in vodka (0.5 l).
• Fall asleep on the floor liter jar¼ chopped valerian roots, pour vodka over them. The drug has to be prepared for a month. Used as an aroma remedy for stress. You need to sniff the drug before going to bed and while waking up at night. Not immediately, but gradually, the dream will return.
• Restores the psyche after stress with a milk infusion of 5 g of St. John's wort and milk. St. John's wort is poured with boiled milk, simmered over low heat for no more than five minutes. Drink it all cooked at one time before bed.

Breathing exercises

Respiratory gymnastics brings immediate results. It relieves muscle and emotional tension, normalizes blood pressure.

One of the most simple exercises restoring after stress - spread your legs shoulder-width apart, place your hands on your belt, take a slow breath in your “belly”. Exhale quickly, sharply, while throwing your arms forward, uttering the sound "ha". As you exhale, imagine that you are throwing out all the negativity. The exercise can be repeated several times, as needed.

Psychological recovery methods

Much has been said about psychological ways to recover from stress, but we have never mentioned such a remedy as ideomotorics. Literally this term means mental movement. Scientists consider ideomotor as an internal, reserve, mechanism of the psyche.

A distinctive feature of involuntary motor movements and automatically controlled movements is that the latter are designed to get rid of stress and its consequences, expressed by psychological stress.

Classes are conducted under the guidance of an instructor. They consist in creating a mental image of movement. Ideomotrics techniques are a symbiosis of mental images and muscular-articular relaxation.

Emotional instability will help to overcome:

• Visualization - the deliberate creation of mental images, sensations, experiences, processes (warmth in the legs, mountain peaks, flight, feeling of love, etc.)
• Motivation - a series of exercises aimed at teaching movement techniques, activating consciousness and creating ideomotor images
• Perception is a number of methods that allow you to correctly assess the situation, build models of the desirable future, create algorithms for achieving it.

At independent work with a personal post-stress state, it is necessary to mentally understand the situation, to sort it out "on the shelves." Having built the image of the offender, forgive him, do not bear an offense. Understand that the person who offended you does not even think about you, and you are finishing yourself off with your own experiences. Your experiences are your experiences, and they bring no relief or retribution to anyone.

To pause self-destructive stress, replace negative emotions forgiveness, comfort, joy. Learn this technique and then use it whenever you feel uncomfortable.

In the event that your efforts do not bring the desired result, seek help from a psychologist or psychotherapist.

Stress is the real scourge of our century. A modern person daily encounters this phenomenon in one form or another: a dismissive attitude of a doctor in a clinic, an arrogant salesman in a store, a disgruntled boss, a deuce in the diary of his beloved son. The list is endless. All these events cause negative emotions in us. Over time, they overlap on the psyche, turn into a lush kulebyaka of tears, tantrums, irritability, illness arising from stress. How to deal with this, we will figure it out in this article.

Stages of stress

Before we start dealing with stress, consider its stages and how our body behaves at each of them. There are 3 such stages in psychology.

1. Anxiety. This stage is characterized by the release of hormones such as adrenaline and norepinephrine. They have a stimulating effect, forcing a person to take quick measures of salvation. Usually run or hit. This state is typical when attacked, frightened. If the factor that created the stressful situation is removed in time, then the person will quickly recover, without negative consequences.

1. Resistance. If negative impact to render on a person for some time, the body and psyche pass into the second stage. They begin to resist and try to remove the negative factor. At this stage, the body becomes vulnerable to different kinds infections and diseases. But, while the person does not feel it. Its main task is to get rid of the irritant. In this state, the level of aggression rises.
2. Exhaustion. This is the final stage in which the body cannot resist. Gradually, signs of physical exhaustion, depression, and a number of unpleasant diseases appear.

If it is quite easy to get out of the first stage, then in the third, in most cases, concomitant diseases have to be treated. Why it happens? The fact is that during stress it turns on defense mechanism... The body focuses on protecting the life support system.

In this mode, the level of immune defense is greatly reduced. Letting the situation take its course is extremely dangerous.

The consequences of a careless attitude to the situation can lead not only to a bad mood, apathy, but also to more serious diseases. Up to oncology.

Symptoms of prolonged stress

Many people are accustomed to chronic stress and consider this condition normal. Subsequently, they are surprised at the bouquet of physical and mental illness... To prevent this, you need to learn to recognize the signs of stress in order to deal effectively with it. painful condition.

If you notice any of the following signs in yourself, you should urgently take measures to restore normal physical and psychological state:

1. Decreased concentration (when a person cannot concentrate on a specific task, becomes distracted)
2. Chronic fatigue
3. Sleep disturbance. It can be insomnia, chronic sleepiness, nightmares.
4. Eating disorder. These include overeating or, conversely, refusing to eat.
5. A pessimistic view of the world. It has nothing to do with temperament. A person who is in a long-term state of stress simply refuses to see the beauty around him.

Dealing with irritability

Chronic stress affects psychological condition... A person loses the ability to calmly assess the situation and react to it. The level of aggression increases dramatically. After some time, a person under stress becomes an annoying factor for his environment and instead of help, he receives more negativity in his life. How can you avoid this?

If you notice increased irritability: you raise your voice, you react too emotionally to even the smallest trifles, you feel irritated towards people in public transport, a store, at work - it's time to think. Here are some things you can do to deal with irritability.

1. Regular physical activity: strength training, yoga, zumba, etc.
2. Practices positive thinking... There are quite a few of them, but in most cases they are based on visualization techniques. Mentally replaying positive memories or pictures
3. Hobby. Any activity that will make you switch from negative experiences to positive thoughts: drawing, singing, reading books. Thus, the psyche will receive the necessary rest.

Various yoga practices work very well in this direction. They combine exercise, visualization and general relaxation.

Recovery process

It takes some effort to regain health after prolonged stress. First, you need to identify the causes of stress and eliminate them. Try to eliminate or minimize contact with the stressor. It can be talking with a certain person, driving a car, loud music, or a mess at home.

Unfortunately, it is not always possible to eliminate the cause bad mood... For example, when there is no opportunity to change jobs or send the child to his grandmother. Then, you need to reconsider your view of the situation. For many of us, this is the most difficult step. For example, if you are annoyed by constant bad marks in your son's diary, think that in a few years the baby will become independent and will no longer need you. Enjoy every day you live.

Try to get rid of bad habits... Smoking, alcohol, abuse of "fast food" deplete the body's protective resources, reduces its ability to resist stress.

Relaxation and rest

Rest time is the best period for recuperation. Try not only to sleep 8 hours a day, but also to switch to pleasant thoughts during the day. Dedicate 20 to 30 minutes a day to meditate, read an interesting book, or your favorite hobby.

Daily regime

By the daily routine, we mean not only the time of sleep, work and rest, but also planning. Try to ensure that all the tasks that must be completed in a day are evenly distributed. Don't put off anything until tomorrow. This will avoid rush jobs, overwork and unnecessary stress. Try to write down all the tasks in a notebook for several days in a row and carry out them systematically. You will be surprised how much easier life is.

And be sure to leave time for yourself. In our mentality, unfortunately, it is not customary to take care of ourselves. Remember that you can only take care of loved ones if you yourself are healthy.

Physical exercises

Enough has been said about the benefits of physical activity. We're going to talk about calming exercises. Make time for them after waking up or before bed. It is best to include several types of physical activity in your schedule. This will help not only get rid of stress, but also harmoniously develop your body.

Here are a few activities to consider:

1. Breathing exercises. Any yoga practice is great for relaxation. It is best to do them in the morning after waking up. Exercise can help you get into a positive mood.
2. Run. Great way distract from problems. The main thing is to focus on the process.
3. Water sports. Getting into an unfamiliar environment, a person switches over and forgets about troubles.

Drug treatment

Unfortunately, it is not always possible to get out of stress with yoga and positive thinking. Sometimes you have to resort to medication to recover. More serious sedatives such as finalepsin are sold exclusively by prescription. Be sure to read the instructions when starting to use them. They have some contraindications and side effects.

Also, in the pharmacy chain, there is big choice preparations based on herbs. Such drugs relieve anxiety, relax the nervous system. But, you need to take them on a course. A single application will not give results.

Do not forget about vitamin and mineral complexes. They will support the body's defenses and help to restore the strength of the lingering stress field faster.

Folk recipes

Folk anti-stress remedies are suitable for both adults and children. Aromatherapy, acupuncture, herbal preparations, etc. These preparations do not contain chemical substances and extremely effective. They can be used both to prevent stress and to get out of it.

Here are a few simple recipes for home use:

1. Pour boiling water over dried herb of fennel, valerian, motherwort and caraway, leave for 20-30 minutes and take 2-3 times a day
2. Motherwort alcoholic tincture has a calming effect as well pharmacy products... To prepare it, you need to pour the leaves of motherwort in alcohols in a ratio of 1: 5 and insist for 5 days. Take 10 drops twice a day
3. Oil baths are relaxing and soothing. Coniferous smells work great. To do this, just add a few drops to hot water.

Diet for a good mood

And the last thing that can help you withstand stress is food. Let's repeat once again the common truths that are known to almost every person:

1. Eliminate food junk from the diet: chips, soda, etc. All this brings us only empty calories and no benefit
2. Diversify your diet with colored vegetables and fruits. Remember, the more flowers there are on the plate, the more likely it is to get all the substances necessary for the body.
3. Eat regularly. Hunger is also stressful for our body.

Recovering from prolonged stress takes time. Try to work on this problem comprehensively and, if necessary, do not hesitate to seek the help of a specialist. It depends only on you how quickly you can return to normal.

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All about beauty 01/25/2017

Dear readers, today we are continuing our conversation in our section, which recently opened on my blog. With us is again the head of the column Ekaterina Yakovleva, a psychologist, a certified facial massage therapist, the author of professional natural cosmetics TEVA, a mother of two sons. Katya will share with us her thoughts on how stress affects our skin and what we can do. I give her the floor.

Good afternoon to all readers of Irina's blog. Everyone is complaining about stress now. It has become an inherent characteristic modern woman... Most often, we are exposed to psychological stress. Loneliness, dissatisfaction with their appearance, bad news, unloved work, etc. keep a modern woman in constant tension.

By the way, very often work creates conditions for daily, uniform, exhausting stress, which, according to Hans Selye, who first “discovered” stress, is the most dangerous, as it leads to an overload of the same organs and systems. The body is depleted and its premature aging begins.

Many have probably noticed how severe stress in a person's life could age him literally for tens of years. Conversely, in a state of happiness, a woman can look decades younger. Thus, the presence of stress in our life is a cosmetic problem as well.

Why does the presence or absence of stress directly affect our appearance? Because the skin is a hormone-dependent and hormonally active organ! Let's look at it in order.

Effects of stress on the skin

V stressful condition the hypothalamus, pituitary and adrenal glands secrete hormones that act on organs and tissues through receptors. Studies have shown that skin cells carry receptors for all hormones that are produced in the hypothalamic-pituitary-adrenal system, and in general for all molecules that are secreted in the body under stress. Accordingly, all these hormones to one degree or another will affect the physiology of the skin, and, accordingly, its appearance!

It has been found that stress can lead to itching, swelling, redness, hyperpigmentation, thickening of the skin, increased sebum secretion, acne (acne), sweating, increased facial hair growth, pathological hair loss on the head, skin atrophy, impaired wound healing and etc.

It has been scientifically proven that at the heart of many chronic skin diseases, such as atopic dermatitis, psoriasis, eczema, is a violation of the barrier function of the skin. At the same time, all these diseases arise or are exacerbated by stress. Stress disrupts the skin's barrier function and / or slows down its recovery.

The study of the state of the epidermal barrier in students during the session and in the same students after the winter holidays showed that stress caused by exams leads to an increase in skin permeability and to a slowdown in the rate of recovery of the epidermal barrier. After the winter holidays, the state of the epidermal barrier returns to normal. As we can see, the effect of stress on the skin has a completely material basis.

Local stress on the skin and the whole body

It turns out that the skin is not only under the influence of hormones, but it is also capable of producing them!

If localized stress is seized big square skin, hormones and neuropeptides produced by the skin are released into the bloodstream and activate central stress mechanisms. Local stress can be caused by excessive exposure to the sun, cold, toxic substances, etc. Therefore, when choosing cosmetics, it is very important to pay attention to its composition and the reaction of the skin after its application. If redness, itching, rash, etc. occur, you should immediately stop using the product.

You should also be careful when carrying out any procedures that can cause a stressful situation in the skin. Since serious consequences can be encountered not only from the skin, but also from the whole organism. Applying this or that stressful effect to the skin, one must very clearly understand what will follow.

Extreme methods of exposure that cause stress in the skin include methods associated with the removal of the stratum corneum (mechanical peeling, chemical peeling), leading to the appearance of a certain amount of free radicals in the skin (ozone therapy, oxygen therapy, immunostimulation), as well as methods using temperature effects (cryotherapy, hot wraps, laser resurfacing).

Since all of the above methods activate the same skin response - stress, they all cause similar changes - both positive and negative (inflammation, hyperpigmentation). Of course, more intensive methods will have a greater effect, but they will also be more risky.

In addition, as Hans Selye established, long-term and frequent stress on adaptive mechanisms, unreasonable waste of adaptive energy is the basis of skin aging!

What we pay attention to

How to determine what reserve of adaptive energy the skin has, where is the line beyond which the stage of wear begins? The authors of "New Cosmetology" E. Hernandez and A. Margolina note that the reason to be careful when approaching stressful methods may be:

• age over 40,
• repeated extreme procedures in the past (peels, plastic surgery etc),
• visible signs of premature skin aging,
• depressed mood, anxiety, stories about problems and experiences.

They also indicate that if at the age of 40+ the skin does not show signs of premature aging, and the patient herself looks calm and contented life, then the risk of undesirable consequences is lower than that of a younger girl, preoccupied with numerous problems, with obvious signs of premature aging.

The presence of stress (especially chronic) must be taken into account when using cosmetic procedures. You need to know that some intensive techniques (for example, peels), just like powerful cosmetics, can give unpredictable results against a background of stress.

Conversely, no treatments for most skin problems, such as acne and hair loss, where stress plays a large role in the pathogenesis, will be effective enough as long as the stress continues.

Cosmetics used by a modern woman, first of all, should strengthen the barrier properties of the skin - restore its hydrolipid layer, pH (acid-base balance), antioxidant system.

Versatile ways to relieve stress

How to relieve stress? Obviously, it is impossible to remove all stress from life, however, you can change the body's response to stress, making it more stable, as well as learn how to quickly recover from various stressful situations... Let's take a look at some of the ways to relieve stress.

Relaxation

The ability to relax is a very important skill of a modern woman. Find your efficient way relieving stress. For some it will be taking a bath or shower, for some breathing techniques or a cup of herbal tea, etc.

Some essential oils that have long been used in aromatherapy for relaxation (lavender, anise, neroli, sage, thyme, etc.) have a very definite physiological effect - they activate the parasympathetic nervous system, relax the smooth muscles of the bronchi and blood vessels, change the electrical activity of the brain and can exert direct anti-stress action.

I drip a few drops all the time essential oil lavender or other oils on the mat about front door and in other places of the apartment. Upon entering home, I immediately smell the soothing smell of the house and relax.

Massage

It has been found that massage leads to the release of endorphins into the blood - substances that increase mood, relieve anxiety, and reduce pain. I often observe how a girl who came in a tense, tense state, after a face and head massage, becomes more relaxed, open and positive. In addition, massage makes the face look younger and more beautiful, which gives additional energy and self-confidence.

Even if it is not possible to visit a massage therapist, apply cosmetics to your skin so lightly and gently that you will be pleased. Do not try to rub and stretch the skin strongly; on the contrary, all movements and touches should be as comfortable and superficial as possible. This will definitely give a positive result!

Physical activity

As soon as we experience stress, processes are triggered in the body that help to cope with it. The heart begins to beat faster, the pressure rises, etc. Our body is ready to flee from danger. But since the attack of predators is now a rare occurrence, and stress most often has psychological reason, then the energy created by our body to work with stress is not wasted, but, on the contrary, seems to get stuck in it.

Physical activity creates the illusion of active resistance harmful factor, and besides, feeling physically stronger, more adapted to trials, a person is less worried about trifles, gains calmness and confidence. Regular physical activity helps to cope with stress, as it stimulates the production of endorphins, promotes the elimination of toxins, and energizes.

Choose your look physical activity... Perhaps they will just be daily walking at a fast pace or something else. Personally, I always prefer to take the stairs to the floor rather than the elevator. And since I live on the top floor, such a warm-up gives a certain tone to the body.

Psychologists note that single people and those who lacked parental love in childhood are especially prone to stress.

Selye himself recommended "earning" the love of loved ones and trying to create a friendly environment around him. Research shows that feelings of social attachment, love, significantly increase people's resilience to stressors. And without research, we know that support loved one, who can be trusted with your experiences, is the most effective way to get out of any negative state!

All the main organs and systems of the human body are exposed to the negative effects of strong long-term stress, but it is the nervous system that is most affected by negative emotions and experiences.

Have you noticed a feeling of depression, weakness, apathy and other similar moments in yourself after a strong emotional shock? With a high degree of probability, this indicates the fact of the transferred harmful effects of stress on the nervous system.

After reading the information below, you will learn about the causes and signs of stress, as well as receive useful recommendations, the observance of which will help you to cope with the transfer and restore your vitality as soon as possible.

Causes and signs of stress

After the transferred irritating factors, which are the primary causes of stress, the human body can undergo a wide variety of changes. At the same time, almost anything can lead to stress:

• a quarrel with a loved one;
• problems at work;
• misunderstanding in the family;
• serious illness, death of someone close to you;
• various factors, in fact, are not the most significant. For example, a person may feel oppressed and depressed after moving, losing an insignificant amount of money, etc.

Often, emotions arising after internal experiences and against the background of various personal qualities lead to stress.
To understand if you have experienced stress after a recent shock, see the list of signs of this negative phenomenon below.

The following manifestations may indicate the presence of stress:

• sleep and appetite disorders;
• a state of chronic fatigue, depression, depression, loss of interest in real life;
• headache;
• a constant feeling of anxiety, inability to concentrate, relax, remember something;
• the emergence of various "nervous" habits such as biting lips, swinging a leg, etc .;
• aggression and irritability;
• indifference to family, friends and loved ones.

Potential consequences of prolonged stress

The need to take action as soon as possible to recover from the stressful experience is best told possible consequences such a state.
After prolonged stress, a person is more likely to develop various dysfunctions of the main organs and systems. The consequences can be aggravated up to the appearance of such diseases as:

• ulcer;
• neurosis;
• atherosclerosis;
• eczema;
• diabetes;
• oncology;
• digestive disorders;
• asthma;
• impotence, etc.

The listed problems are only the most common - the list of diseases that arise after prolonged stress can be continued for a very long time. But more significant is not the information that sanctifies the list of possible complications, but recommendations on actions to recover from prolonged stress.

Recommendations for effective rehabilitation of the nervous system
First of all, experts strongly recommend going to an appointment with a psychotherapist - his support will help you recover much faster and more efficiently. Many patients ignore this need and try to restore the nervous system. on their own using all kinds of pills and even psychotropic drugs. This cannot be done.

First, uncontrolled treatment can only exacerbate the situation.
Secondly, not every stress is depression, and it is much more expedient to start the fight against depression with the use of more gentle methods and less serious drugs.

To minimize the harmful effects of stress, do the following:

• be a physically active person. You can do absolutely any sport that you enjoy and like. If you don't have time for full workouts, at least do your exercises at home and walk more;
• watch more comedy films and TV shows than melodramas and crime chronicles;
• get a pet;
• eat foods that improve the functioning of the nervous system and brain;
• change your environment. Any way: meet friends and family, go somewhere, etc .;
• find a hobby you like and devote more time to it;
• try yoga;
• listen to uplifting music;
• Get adequate sleep and stay asleep and restful.

But the first thing you need to do is get rid of the underlying causes of your stress. If these factors are beyond your control, try to tune yourself into a less critical attitude towards them, do not overload the nervous system and be more positive.

Folk recipes for stress

It is possible to use any kind of medication to deal with stress only as directed by a doctor - if used improperly, drugs can seriously harm. But there are many folk recipes that allow you to calm down and get rid of unnecessary worries. There is only one contraindication to their use: individual intolerance to any component present in the composition.

1. An effective soothing collection. To prepare this remedy, valerian, fennel, as well as caraway and motherwort are taken in equal parts. Pour a large spoonful of the collection with a glass of boiling water, let it brew for a couple of hours, then divide into 3 shares and take during the day. The recommended duration of such folk treatment- month. In the spring and autumn, preventive courses should be carried out.
2. Tea for depression. Pour a small spoonful of St. John's wort with a glass of boiling water, let it cool slightly and drink. Drink twice a day like plain tea. You can add honey to improve the taste.
3. Coriander against stress. Take a small spoonful of seeds, fill them with a glass of boiling water and send them to water bath... After holding the broth there for 15 minutes, remove and let cool. Take 4 times a day, 25-40 ml. Coriander is a great relief from irritability - if you feel better, you can stop the treatment.
4. Mint tea. The simplest drink has been known for its soothing properties for a long time. Wild mint tea tastes best. Additionally, it is recommended to add honey (preferably lime) and lemon to it. After drinking your tea, eat the lemon with the skin in mind. Tea made from calendula, lemon balm and other herbs has a similar effect.
5. Motherwort. Pour a share of dry grass with 5 parts of rubbing alcohol. Consume 20 drops three times a day. You can stir in water. Motherwort helps to normalize heart rate and relieve anxiety.
6. Aromatherapy. For maximum effect, purchase an aroma lamp. Oils of orange, lavender and pine are effective against stress. When adding oil to the lamp, adhere to the following proportion: no more than 1 drop for every 5 sq. M. space around. If you don't have a lamp, you can add a couple of drops of oil to the bath.
7. Coniferous baths. Add pine needles extract (available from the pharmacy) to the bath following the directions on the instructions. Take a comfortable position in the tub and stay in it for 15 minutes. Follow the 10-day course of treatment.

Diet against stress

There are a number of foods that can help normalize mood and quickly restore the nervous system after stressful situations. These include:

• not very fatty dairy products;
• fatty fish;
• nuts;
• buckwheat and oatmeal;
• chocolate (the most effective one containing over 70% cocoa);
• natural honey;
• seaweed;
• meat products;
• fresh vegetables and fruits.

Thus, even the most severe stress can be overcome and forgotten. If you can't do it yourself, do not hesitate to contact a qualified specialist - he will definitely help

Respond in a timely manner to adverse changes in your condition, adhere to medical recommendations and be healthy!