Basic recommendations for stress reduction
Chronic stress is usually a result of constant irritating stimulation. And it is more dangerous for us than acute stress. Chronic stress acts in a way that it cannot turn on our protective anti-stress mechanisms. Due to the fact that we experience it every day, the illusion arises that we are used to it.
EXAMPLES OF CHRONIC STRESS
1. Night noise. Yes, after some time you can get used to the noise, but this does not mean that the body no longer reacts to it - the body still reacts to the release of stress hormones, sleep is shallow, superficial.
disturbed daily routine. Heavy rising in the morning, a surge of energy in the evening, the inability to fall asleep on time.
2.Too much light at night. Light pollution at night, when we sleep, and a lantern shines through the window / glare from a neon sign falls, or you are stuck on your smartphone before going to bed, suppresses the production of melatonin, which is one of the most important mechanisms in the protection of tumor diseases. More details in this article.
3.Physical inactivity. The stress of a sedentary lifestyle seriously affects immune function, not to mention cardiovascular, metabolism. Scientists even use this type of stress for simulation - they pinch mice with two bars, preventing them from moving. From immobilization in mice, hair falls out, ulcers appear. Just like us, mice need a little but constant activity!
4.Information stress (an endless stream of information from TV, social networks, newspapers, gossip at work, etc.)
5. Life with an unloved person / unloved job / high expectations for children and other life situations.
EXAMPLES OF CHRONIC STRESS
1. Night noise. Yes, after some time you can get used to the noise, but this does not mean that the body no longer reacts to it - the body still reacts to the release of stress hormones, sleep is shallow, superficial.
disturbed daily routine. Heavy rising in the morning, a surge of energy in the evening, the inability to fall asleep on time.
2.Too much light at night. Light pollution at night, when we sleep, and a lantern shines through the window / glare from a neon sign falls, or you are stuck on your smartphone before going to bed, suppresses the production of melatonin, which is one of the most important mechanisms in the protection of tumor diseases. More details in this article.
3.Physical inactivity. The stress of a sedentary lifestyle seriously affects immune function, not to mention cardiovascular, metabolism. Scientists even use this type of stress for simulation - they pinch mice with two bars, preventing them from moving. From immobilization in mice, hair falls out, ulcers appear. Just like us, mice need a little but constant activity!
4.Information stress (an endless stream of information from TV, social networks, newspapers, gossip at work, etc.)
5. Life with an unloved person / unloved job / high expectations for children and other life situations.
What can be done ?
It is impossible to deal with all stress factors!
The first step would be to identify the chronic stressors you face.
Ask yourself: what irritates you a little, but every day, deprives you of energy, takes away your strength? Noise, bad habits, unloved work, etc. Having made a list of stressors, begin to eliminate each of them sequentially.
Majority of us underestimate these stressors. It seems like a small inconvenience that is quite manageable to endure, you think, it's okay. Can such stress lead to health problems? One small stressor is unlikely, but the accumulation effect works here.
A simple example: you are addicted to sugar (and this is a food source of stress that increases the level of inflammation in the body), eat sweets every day ...
You already know what will happen to you with such eating behavior in 5-10 years.
Similarly, we underestimate other small stressors that are actually important to correct.
Learned helplessness is the name given to the state of uncontrolled stress, when a person simply does nothing, i.e. goes into the "tolerate" mode. But in fact, the main problem is not even that! Most people simply do not know how to determine the stress load for themselves at the present time, that is, they simply do not associate this or that impact on themselves with stress. Why don't they connect? Yes, because these "little things in life" are compared with situations of real acute stress (hunger, war, epidemic, loss of a loved one, a difficult operation, etc.), in comparison with which they can in no way be perceived as stress. As a result, no reaction occurs, life with stressors continues.
It is impossible to deal with all stress factors!
The first step would be to identify the chronic stressors you face.
Ask yourself: what irritates you a little, but every day, deprives you of energy, takes away your strength? Noise, bad habits, unloved work, etc. Having made a list of stressors, begin to eliminate each of them sequentially.
Majority of us underestimate these stressors. It seems like a small inconvenience that is quite manageable to endure, you think, it's okay. Can such stress lead to health problems? One small stressor is unlikely, but the accumulation effect works here.
A simple example: you are addicted to sugar (and this is a food source of stress that increases the level of inflammation in the body), eat sweets every day ...
You already know what will happen to you with such eating behavior in 5-10 years.
Similarly, we underestimate other small stressors that are actually important to correct.
Learned helplessness is the name given to the state of uncontrolled stress, when a person simply does nothing, i.e. goes into the "tolerate" mode. But in fact, the main problem is not even that! Most people simply do not know how to determine the stress load for themselves at the present time, that is, they simply do not associate this or that impact on themselves with stress. Why don't they connect? Yes, because these "little things in life" are compared with situations of real acute stress (hunger, war, epidemic, loss of a loved one, a difficult operation, etc.), in comparison with which they can in no way be perceived as stress. As a result, no reaction occurs, life with stressors continues.
DIFFERENT RESPONSE TO STRESS
Chronic stress usually means presence of an excess of cortisol, you begin to gain weight in the waist, arms and back, this is exactly the cortisol type of obesity.
If the weight is gained evenly or fat deposits are concentrated in the hips and buttocks, then this would be impaired estrogen detoxification and its dominance.
If there is not enough cortisol, you will look emaciated, very thin. In such conditions, body fat is not observed or may remain in the abdomen, but there will be a serious deficiency of muscle mass.
Hence the important question: in a situation of prolonged stress, do you lose weight or gain?
Lets have a look:
Chronic stress usually means presence of an excess of cortisol, you begin to gain weight in the waist, arms and back, this is exactly the cortisol type of obesity.
If the weight is gained evenly or fat deposits are concentrated in the hips and buttocks, then this would be impaired estrogen detoxification and its dominance.
If there is not enough cortisol, you will look emaciated, very thin. In such conditions, body fat is not observed or may remain in the abdomen, but there will be a serious deficiency of muscle mass.
Hence the important question: in a situation of prolonged stress, do you lose weight or gain?
Lets have a look:
1) The hypercortisol type ( with strong adrenal glands)
Such people have a strong genetic resources, they can live in a hypercortisol state all their lives.
Such people survived in concentration camps, in the hardest stress situations.
The hypercortisol type of people is very productive. They often occupy leadership positions. They eat little, sleep little and at the same time lead an active lifestyle. It is these people with good health who do not take care of themselves and miss the signals of the body.
These people usually have heart attacks / strokes and other cardiovascular problems at the age 50-70 if they do not pull themselves together and correct their lifestyle.
Such people have an excellent genetic resources: up to the age of 35-45 they despite all errors in their lifestyle (drinking, smoking and eating tons of cookies), but as soon as the resources are exhausted, they age dramatically and get a whole bunch of diseases.
When taking care of their body, supporting their resource, such people are highly likely to live to a ripe old age with an excellent level of energy and health.
These are optimists, they are full of strength even in the most extreme conditions. These are resourceful people, but their life at such a pace, if they work hard, wind themselves up - often a short distance race, they are unlikely to live to old age.
Hypercortisol people are constantly adventurous and active, not engaging in self-reflection and self-questioning. Most often normosthenic or hypersthenic. Such people have steely adrenal glands, they rarely reach the 3rd stage of exhaustion, one might say never.
2)The hypocortisol type (with initially weak adrenal glands).
They get sick easily (often this manifests itself in early childhood), anxious, poorly tolerate physical exercises and life's hardships.
After any physical and emotional stress, they need rest.
Such people are often associated with creativity or intellectual activity.
Brain activity spurs their very weak metabolism. These are dreamers, they like to drive thoughts.
Easily fall to the 3-4 stage of adrenal exhaustion, after which it is difficult to recover.
Such people under conditions of chronic stress have high risks of oncology and autoimmune diseases, especially if there is a genetic predisposition.
The genetic resource is weak, life does not forgive them for mistakes and disregard for health. It is necessary as early as possible to learn to observe a clear regime of work and rest, to avoid prolonged stress loads.
Chronic stress is contraindicated for such people. They also do not tolerate society, working with people, are more often introverted, slow.
It is important for such people not to go weak, not to go into fear and strain, not to do something against their will - in such situations, among other things, the resource of the kidneys is greatly reduced. Very slow metabolism, asthenic, cold hands and feet. It is difficult to remove hormone metabolites due to the fact that from an early age they have mitochondrial problems.
Such people have a hard time with strong emotions. After severe stress, even if it is caused by positive emotions, they feel bad, and tremors of the limbs begin, an increase in body temperature in order to somehow help metabolism. It is difficult to tolerate both cold and heat.
3)And finally about 50% of people have a average adrenal glands.
They have a good margin of safety, they feel great on average up to 25-30 years old with a riotous lifestyle, gluttony, physical inactivity, after, if they don't take care of their health, problems begin. With chronic stress, they walk from the first phase of exhaustion to the third.
It is difficult to drive them into the fourth, especially at a young age.
Such people have a strong genetic resources, they can live in a hypercortisol state all their lives.
Such people survived in concentration camps, in the hardest stress situations.
The hypercortisol type of people is very productive. They often occupy leadership positions. They eat little, sleep little and at the same time lead an active lifestyle. It is these people with good health who do not take care of themselves and miss the signals of the body.
These people usually have heart attacks / strokes and other cardiovascular problems at the age 50-70 if they do not pull themselves together and correct their lifestyle.
Such people have an excellent genetic resources: up to the age of 35-45 they despite all errors in their lifestyle (drinking, smoking and eating tons of cookies), but as soon as the resources are exhausted, they age dramatically and get a whole bunch of diseases.
When taking care of their body, supporting their resource, such people are highly likely to live to a ripe old age with an excellent level of energy and health.
These are optimists, they are full of strength even in the most extreme conditions. These are resourceful people, but their life at such a pace, if they work hard, wind themselves up - often a short distance race, they are unlikely to live to old age.
Hypercortisol people are constantly adventurous and active, not engaging in self-reflection and self-questioning. Most often normosthenic or hypersthenic. Such people have steely adrenal glands, they rarely reach the 3rd stage of exhaustion, one might say never.
2)The hypocortisol type (with initially weak adrenal glands).
They get sick easily (often this manifests itself in early childhood), anxious, poorly tolerate physical exercises and life's hardships.
After any physical and emotional stress, they need rest.
Such people are often associated with creativity or intellectual activity.
Brain activity spurs their very weak metabolism. These are dreamers, they like to drive thoughts.
Easily fall to the 3-4 stage of adrenal exhaustion, after which it is difficult to recover.
Such people under conditions of chronic stress have high risks of oncology and autoimmune diseases, especially if there is a genetic predisposition.
The genetic resource is weak, life does not forgive them for mistakes and disregard for health. It is necessary as early as possible to learn to observe a clear regime of work and rest, to avoid prolonged stress loads.
Chronic stress is contraindicated for such people. They also do not tolerate society, working with people, are more often introverted, slow.
It is important for such people not to go weak, not to go into fear and strain, not to do something against their will - in such situations, among other things, the resource of the kidneys is greatly reduced. Very slow metabolism, asthenic, cold hands and feet. It is difficult to remove hormone metabolites due to the fact that from an early age they have mitochondrial problems.
Such people have a hard time with strong emotions. After severe stress, even if it is caused by positive emotions, they feel bad, and tremors of the limbs begin, an increase in body temperature in order to somehow help metabolism. It is difficult to tolerate both cold and heat.
3)And finally about 50% of people have a average adrenal glands.
They have a good margin of safety, they feel great on average up to 25-30 years old with a riotous lifestyle, gluttony, physical inactivity, after, if they don't take care of their health, problems begin. With chronic stress, they walk from the first phase of exhaustion to the third.
It is difficult to drive them into the fourth, especially at a young age.
What to do according to the stage of stress?
Chronic stress is also divided into several stages:
-an acute phase,
-an adaptation phase, and
-an exhaustion phase.
The acute phase of chronic stress is different from acute stress. There is no such release of adrenaline, no increase in pressure and tachycardia, a state of shock. For the most part, this is your boiling point, the extreme degree of intensity of passions, when everything and everything has accumulated, or a situation has appeared that has been stressing you for a long time.
Chronic stress is also divided into several stages:
-an acute phase,
-an adaptation phase, and
-an exhaustion phase.
The acute phase of chronic stress is different from acute stress. There is no such release of adrenaline, no increase in pressure and tachycardia, a state of shock. For the most part, this is your boiling point, the extreme degree of intensity of passions, when everything and everything has accumulated, or a situation has appeared that has been stressing you for a long time.
Solutions for dealing with stress:
An exacerbation of chronic stress is characterized by neurosis, pessimism, unwillingness to communicate with people, a desire for loneliness / escape from reality, a complete lack of appetite.
This phase can last quite a long time if you don't hear your body.
The failure to exhaustion or the time to exit such a phase depends on the genetic resource.
As soon as you notice that you are nervous, the first thing you really need to do is make the maximum amount of effort and retire, avoid all annoying factors in general (do not watch TV, do not sit in gadgets, etc.).
Just lie down. And do not do sports at this time as well.
We need physical and emotional rest, usually a couple of days is enough.
Nutraceuticals you can add:
Soothing herbals (Valerian, Tulsi, Passionflower - discussed in the previous lesson),
Magnesium citrate - 100 mg 5-6 times a day,
B vitamins,
Lithium orotate 5 mg
Vitamin C 1000 mg.
With an exacerbation of chronic stress, you will enter either the adaptation (recovery) phase or the exhaustion phase.
This phase can last quite a long time if you don't hear your body.
The failure to exhaustion or the time to exit such a phase depends on the genetic resource.
As soon as you notice that you are nervous, the first thing you really need to do is make the maximum amount of effort and retire, avoid all annoying factors in general (do not watch TV, do not sit in gadgets, etc.).
Just lie down. And do not do sports at this time as well.
We need physical and emotional rest, usually a couple of days is enough.
Nutraceuticals you can add:
Soothing herbals (Valerian, Tulsi, Passionflower - discussed in the previous lesson),
Magnesium citrate - 100 mg 5-6 times a day,
B vitamins,
Lithium orotate 5 mg
Vitamin C 1000 mg.
With an exacerbation of chronic stress, you will enter either the adaptation (recovery) phase or the exhaustion phase.
Recovery phase:
there is physical strength, but no emotional interest, complete apathy, at the biochemical level, there is a deficiency of all neurotransmitters.
Usually in this state people get a prescription for antidepressants, they begin to notice food addictions, a desire to get stuck in social networks or TV, a feeling of some depression.
All manifestations are at the level of emotions, physics is in order. In this phase, you need to pull yourself out of the house as much as possible, visit interesting places, find a circle of interests, meet friends with whom you feel good, through force sometimes, but you will quickly get involved.
You can play sports, give yourself physical activity in a small amount.
In the morning you can add adaptogenic tinctures ( strictly in the morning).
Pharmacy tinctures of ginseng, lemongrass, rhodiola, eleutherococcus.
Pour into a dark glass container, mix.
Drink according to the scheme: 1-5 days 30 drops, 5-10 days 20 drops, 10-12 days 15 drops, 12-16 days 40 drops, 16-18 days 20 drops, 18-21 days 10 drops. It's important to follow!
You can also add:
citrulline malate,
Semax 0,1%,
vitamin C,
bee pollen, perga, royal jelly.
The exhaustion phase
Complete apathy, lack of physical and emotional strength. It's hard to get up and take a couple of steps. Complete loss of ability to work. Tearfulness, pessimism, a desire for suicide may appear. It is difficult to get out of this phase, and many would need special care. People with a weak resources usually fall into this phase.
The severity of exhaustion depends on body status. In this situation, in my experience, intravenous injections work best: glutathione, vitamin C, B vitamins, carnitine, Cytoflavin, Cocarboxylase.
Some can tolerate adrenal peptides well. Tablet preparations are difficult to be absorbed, but natural substances in the form of pollen, royal jelly are well tolerated, with gentle stimulating effect.
In this phase, strong stimulants and adaptogens are strictly contraindicated - they will lead to adrenaline reactions. There will also be severe specific reactions to sedatives that reduce cortisol levels - there are so few of them.
It is important to restore the electrolyte balance: salty water, mineral waters.
Necessarily - maximum physical and emotional peace.
Digestive support is crucial for all stages of chronic stress!
there is physical strength, but no emotional interest, complete apathy, at the biochemical level, there is a deficiency of all neurotransmitters.
Usually in this state people get a prescription for antidepressants, they begin to notice food addictions, a desire to get stuck in social networks or TV, a feeling of some depression.
All manifestations are at the level of emotions, physics is in order. In this phase, you need to pull yourself out of the house as much as possible, visit interesting places, find a circle of interests, meet friends with whom you feel good, through force sometimes, but you will quickly get involved.
You can play sports, give yourself physical activity in a small amount.
In the morning you can add adaptogenic tinctures ( strictly in the morning).
Pharmacy tinctures of ginseng, lemongrass, rhodiola, eleutherococcus.
Pour into a dark glass container, mix.
Drink according to the scheme: 1-5 days 30 drops, 5-10 days 20 drops, 10-12 days 15 drops, 12-16 days 40 drops, 16-18 days 20 drops, 18-21 days 10 drops. It's important to follow!
You can also add:
citrulline malate,
Semax 0,1%,
vitamin C,
bee pollen, perga, royal jelly.
The exhaustion phase
Complete apathy, lack of physical and emotional strength. It's hard to get up and take a couple of steps. Complete loss of ability to work. Tearfulness, pessimism, a desire for suicide may appear. It is difficult to get out of this phase, and many would need special care. People with a weak resources usually fall into this phase.
The severity of exhaustion depends on body status. In this situation, in my experience, intravenous injections work best: glutathione, vitamin C, B vitamins, carnitine, Cytoflavin, Cocarboxylase.
Some can tolerate adrenal peptides well. Tablet preparations are difficult to be absorbed, but natural substances in the form of pollen, royal jelly are well tolerated, with gentle stimulating effect.
In this phase, strong stimulants and adaptogens are strictly contraindicated - they will lead to adrenaline reactions. There will also be severe specific reactions to sedatives that reduce cortisol levels - there are so few of them.
It is important to restore the electrolyte balance: salty water, mineral waters.
Necessarily - maximum physical and emotional peace.
Digestive support is crucial for all stages of chronic stress!
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