How stress affects health. How stress affects human health

Stress is a kind of replica of the body in response to unusual external requirements. It is an integral part of life experience. At different times, the sources of disturbing situations were different - predators, epidemics, campaigns of conquest, natural disasters and man-made disasters.

Every person is subject to experiences, and stress has a certain effect on human body regardless of what caused it.

Phases of development of stress

The founder of the doctrine of stress, Hans Selye, distinguishes three stages of its progress.

First stage- a feeling of anxiety, provoked by an increased synthesis of hormones by the adrenal cortex, which give energy to adapt to unusual circumstances.

Next stage- resistance phase. If the body has adapted to the requirements, the production of the hormone is normalized. Anxiety symptoms go away, and the degree of body resistance increases significantly.

Last phase- exhaustion. After prolonged exposure to a stimulus to which the individual is accustomed, the adaptive abilities of the body decrease, anxiety returns, and deformations in the adrenal cortex and other internal organs become irreversible.
All three stages of development of stress constantly replace each other: first there is a reaction of surprise due to the lack of suitable experience, then a person learns to cope with a new situation, after which fatigue comes.

Causes of Stress: Why Stress Occurs

The impact of stressful positions due to the emergence of many diseases. In order to learn how to neutralize the harmful effects of stress and protect yourself from relapse, you need to find the primary source of psycho-emotional stress.

The most common causes of stress are emotional factors. Each illness or injury, physiological and psychological stress, infections and illnesses provoke tension in the body.

There are also many universal reasons for the emergence and progress of stress: too fast pace of life, excessive information flow, loss of traditions, overcrowding, constant lack of time, decrease in physical activity, illiterate diet.

Stress in small doses has a positive effect on a person: the formation of glucose in the liver is activated, fat is burned faster and more efficiently, inhibited inflammatory processes increases the body's resistance.

However, chronic exposure to stressors always negatively affects the state and capabilities of all organs and systems. Emotional internal pressure will certainly find the weakest point in the body: nervous system, digestive tract, immunity, and suppressed tension will turn into a disease or addiction.

The most common signs of chronic stress are:

• incessant migraines,
• constant lack of sleep
• ailments of the cardiovascular system turn into sharp shape, high blood pressure and tachycardia appear,
• addictions are formed in various variations, including alcohol, gaming and drug addiction,
• increased fatigue, deterioration in concentration and memory capabilities,
• exacerbation of gastrointestinal diseases, the appearance of gastritis or ulcers,
• increased trauma,
• weakened immunity, as a result - constant colds and viral illnesses,
  decreased sensitivity.

The consequences of the constant presence of stressful situations are often insomnia, irritability, unmotivated anger and depression.

Moreover, the results of exposure to stress may not be revealed immediately, but after some time develop into a dangerous disease. Hormones synthesized by the body during the period of life collisions are necessary, but their quantity should not go off scale.

The negative impact is getting worse sedentary lifestyle. Active elements rotate in the body for a long time in high concentration, keeping the body in a state of tension.

How stress affects the organs and systems of the body

If a person is nervous, working out cortisol rapidly growing in the body; which, in turn, compromises the functioning of the immune system. Levels rise when anxiety is high adrenaline, due to which hypertension appears, sweating becomes more active. The increased synthesis of these hormones makes it very difficult for some human organs to work.

Effects of stressors on the skin

Constant tension provokes a lot of skin problems: from the usual acne to eczema and other forms of dermatitis. Sometimes the skin becomes sensitive and prone to allergic manifestations.

Effect of stress on the brain

Stress causes constant headaches, which is explained by the increase in tension in the neck and shoulders. Therefore, migraine weakens if a person manages to sleep or just relax. Long-term anxiety coupled with depression can cause Alzheimer's disease by stimulating the growth of the proteins that cause it.

If an individual tries to relieve stress by smoking or drinking alcohol, brain cells are exposed to the most destructive effect, which leads to memory loss.

Pressure on the heart

Since stress is a provocateur of hypertension, it also becomes a source of heart disease. Prolonged stress disrupts normal blood sugar levels and leads to diabetes the second type and loss of elasticity by vessels.
Stressors can change the rhythm of the heart and increase the likelihood of a stroke or heart attack.

Consequences for the stomach and intestines

The digestive system is very sensitive to the effects of stress, food is not digested properly. The volume of gastric secretion changes, disrupting blood circulation in the intestine. Constant anxiety can change the composition of the microflora and cause serious gastrointestinal diseases.

The role of stress in the immune system

Under the influence of stress factors the immune system reduces protection, and the body becomes defenseless against viruses, bacteria and cancerous growths. Chronic stress leads to the fact that the immune system is not able to adequately respond to hormonal surges; and this provokes inflammatory processes in the human body.

Occupational stress

Residents of megacities are more exposed to the increased influence of stressors on the body. Chronic stress often appears in the background of overtime and hard work.

Its main reasons are:

• high intensity of work or its monotony,
• rush jobs and initially insufficient deadlines for completing the task,
• not proper nutrition,
• mode of operation that is not suitable for a particular individual,
• conflicts with management or colleagues,
• hazardous operating conditions.

An employee exposed to occupational stress quickly burns out as a valuable specialist.

How to deal with stress

Stress is considered the root cause of a decrease in life expectancy, people who are in a state of permanent tension cannot even perform daily duties. And what would be good to learn is to adequately respond to difficulties.

Here it is important not to change drastically living conditions, not to give up routine habitual affairs. Their monotony has a beneficial effect on mood.

The day should preferably start with physical activity . Yoga and meditation, tai chi and other techniques that have been tested for centuries will help. It is very important to have a good enough rest.

Particular attention should be paid to nutrition. The menu should be formed from low-calorie and fresh food filled with vitamins and useful substances. The amount of caffeine, nicotine and alcohol should be reduced to the lowest possible doses.

Balm for the soul often becomes communication. It is necessary to regularly visit theaters, live music concerts, and museums. You need to find what brings joy and enjoy life.

Throughout life, we are constantly faced with stress. Stress is a natural physical and mental response to both good and bad experiences that can be extremely beneficial to your health and safety. Your body responds to stress by releasing hormones into your bloodstream, increasing your heart rate and breathing faster. As a result, the brain receives more oxygen and gives you the opportunity to respond to the problem in the most appropriate way. In the short term, stress helps you deal with difficult situations.

Stress can be caused by the burden of daily responsibilities at work and at home. Negative events, such as divorce or the death of a loved one, also cause stress. So is physical illness. Traumatic stress caused by war, disaster, or a criminal attack can keep you stressed for much longer than it takes to survive. Well, chronic stress can lead to various symptoms and influence general state health and your well-being.

Let's look at what the impact of stress exerts on various body systems.

Effects of stress on the central nervous and endocrine systems

The central nervous system (CNS) is responsible for the fight-or-flight response. The central nervous system instantly tells what to do to all other parts of the body, directing all resources to solve the problem. In the brain, the hypothalamus comes into play, telling the adrenal glands to release adrenaline and cortisol.

When the feeling of fear passes, the central nervous system tells all systems that it is possible to return to normal mode. If the central nervous system itself fails to return to normal mode or the stress factor has not disappeared, this will affect your health.

Symptoms of chronic stress include irritability, anxiety, and depression. You may suffer from headaches or insomnia. Chronic stress can lead to overeating or undereating, alcohol or drug abuse, and social isolation.

Stress and the respiratory and cardiovascular systems

Stress hormones affect the respiratory and cardiovascular system. During the stress response, you breathe faster to quickly distribute oxygen and blood throughout your body. If you have a respiratory condition like asthma or emphysema, stress can lead to difficulty breathing.

The heart also pumps blood faster. Stress hormones cause blood vessels to constrict, resulting in increased blood pressure. All this helps to oxygenate the brain and heart so that you have more energy and strength to act.

Frequent or chronic stress causes the heart to work too hard for too long, increasing the risk of developing hypertension, as well as problems with the blood vessels and heart. In this case, you are more likely to have a stroke or heart attack.

The hormone estrogen gives premenopausal women some protection against stress-related heart disease.

The effect of stress on the digestive system

Under stress, the liver produces extra sugar (glucose) to give you an energy boost. Unused blood sugar will be reabsorbed by body tissues. If you are under chronic stress, your body may not have time to normalize blood sugar and then you are at increased risk of developing type 2 diabetes.

A sharp increase in hormone levels, rapid breathing and heart rate can lead to digestive disorders. You will most likely suffer from heartburn and acid reflux. Stress is not the cause of ulcers, the bacterium "Helicobacter pylori" is to blame. However, stress can aggravate an already existing ulcer.

You may experience nausea, vomiting, and abdominal pain. The effect of stress on the movement of food through the digestive tract can lead to diarrhea or constipation.

Muscular system and stress

Under stress, muscles tense up to protect themselves from damage. It is quite possible that you have already noticed that you tense up in difficult situations, and when the stress factor disappears, you relax. If you are constantly under stress, your muscles have no opportunity to rest. Tight muscles can cause headaches, pain in the back, shoulders, and other parts of the body. Pain can force you to start using painkillers, which can lead to an unhealthy addiction.

Sex drive and the reproductive system

Stress drains the resources of the body and mind. It is not uncommon for people under chronic stress to lose interest in sex. However, during times of stress, the male body can produce more of the male sex hormone testosterone, which can increase sexual arousal for a short time.

In women, stress can affect menstrual cycle. Menstruation can become irregular, or even completely disappear, it can be more difficult and painful. The physical symptoms of menopause may be more intense in a state of chronic stress.

If stress continues for a long time, testosterone levels begin to drop. This can affect sperm production and lead to erectile dysfunction or impotence. The chronic effects of stress can make the urethra, prostate, and testes more susceptible to infection.

Immune response to stress

Stress stimulates the immune system. If the stress is short-term, then it will benefit the immune system. It helps prevent infectious diseases and heal wounds. However, over time, cortisol compromises the immune system by suppressing histamine secretion and the inflammatory response. People under chronic stress are more susceptible to viral and colds. This increases the risk of developing concomitant diseases and infections. Stress can also prolong the recovery period after an illness or injury.

During life, it is impossible to avoid stressful situations. Strong and weak, short and long negative factors act on adults and children, and their consequences are not limited to momentary discomfort. The magazine "Together with You" has analyzed the scientific data regarding stress and its impact on the human body, and is ready to tell its readers about the potential threat.

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Classification: such different stress

The impact of stress on human health directly depends on its type. It does not always have a negative impact, and may even be useful, because it triggers adaptation mechanisms.

By emotional coloring

In the view of the inhabitants, something unpleasant always acts as a provoking mechanism, but in fact, a stressful situation is any strong shock. From this point of view, psychologists distinguish two groups of stress factors:

• Eustress is caused by positive emotions. For example, preparing for a wedding, the birth of a child, and even graduation from school are quite intense experiences that can be incapacitating. The positive or negative effect will be exerted on the body, depends on the duration of eustress.
• Distress provokes negative experiences, but even this does not mean that the impact of stress on health will be negative. The decisive role will be played by the intensity and duration of exposure, as well as the characteristics of the psychology of a particular individual.

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By intensity

Big and small events happen every day, and it is significant, serious incidents that are perceived by our consciousness as the most traumatic. But in terms of the degree of impact on health, small stresses can give odds to shocks. In psychology, the following types of influences are distinguished:

• micro-events. A one-time scolding from the boss is a short-term mild stress and its impact on a person will not be significant. On the contrary, sometimes it will help to throw out long-accumulated emotions or mobilize forces to solve a difficult task.
• macro events. For example, the death of a loved one, a divorce, a natural disaster experienced - at these moments the body goes beyond its capabilities, and the person clearly feels the deterioration.

This does not mean that micro-events are absolutely harmless. The quantitative factor also plays a role. For example, moving is a period of life associated with many microstresses. Packing things, finding movers, keeping track of safety, getting upset at the loss of something, processing documents ... a chain of troubles that need to be put in a limited period of time, in total gives a high degree of psychological stress.

Psychological stuff

To assess the significance of an event, psychologists use an individual stress scale, in which each situation has a certain intensity value. The most shocking incidents, such as the death of a loved one, are rated as 100% stress, and a quarrel with a store clerk is only 3%.

Accumulating for several days, micro-events in total can become a more traumatic factor, and the impact of stress on a person's health will be comparable to a serious shock.

By duration of exposure

Depending on how long a person is in a stressful state, it can become a completely insignificant episode or leave an indelible imprint on a person’s health.

acute stress

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Short-term impact, the consequences of which will be directly proportional to its intensity:

• Being late for work, if it did not entail disciplinary action- this is an acute weak stress, which a person will forget after a couple of hours. On the contrary, it can even be beneficial, as stress affects the body in a tonic way. The release of the stress hormone cortisol leads to an increase in heart rate and centralization of blood circulation, peripheral vessels narrow, and the blood supply to the brain and heart increases. Thus, thinking is activated, and a person becomes capable of instant decision-making.
• A journalist who witnesses a shelling with a high death toll experiences a high-intensity short-term shock. Health effects can be immediate, in the form of stuttering, blackouts, dizziness, heart attack or stroke. A very dangerous delayed effect of stress on the human body, which is called post-traumatic stress disorder, which can be dealt with without professional help. medical care impossible.

chronic stress

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The long-term effect of stress on a person is always destructive, regardless of the intensity. The insidiousness of this state is that it proceeds in three successive stages:

• Anxiety. This is the first reaction to changed conditions, which is characterized by awareness of what is happening. An acute period of anxiety usually proceeds brightly and openly, a person receives support and sympathy from loved ones, and it becomes less difficult to experience stress.
• Resistance. After awareness comes the stage of adaptation and resistance. characteristic outward signs is that a person is ready to fight, looking for ways to eliminate. For example, the constant nitpicking of the authorities makes a person study labor legislation, reorganize work and prove the correctness of his position. This is a rather dangerous stage, since both the person himself and those around him perceive it as a victory over stress, although in fact it continues its destructive effect.
• Exhaustion. Psychological stability is not unlimited, and if the psychotraumatic factor is not eliminated at the previous stage, the person gets tired of fighting and completely surrenders to negative experiences. The cunning is that often neither the patient himself nor his relatives associate the painful condition with the event that seems to have long been experienced. The task of the psychotherapist is to highlight the starting moment of the disorder and help develop the right attitude towards the problem.

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The effect of stress on the body: concepts of psychosomatics

Official medicine is aware of the many manifestations of the so-called psychosomatic pathology, in which serious illness arise due to psychological influences, including stress.

Understanding the terminology

Do not confuse psychosomatic diseases with hypochondria, in which a person, as a result of suspiciousness, tends to find manifestations of non-existent diseases in himself. The hypochondriac is physically healthy, despite numerous complaints.

The most common psychosomatic illnesses are:

• ischemic heart disease, including heart attack;
• primary arterial hypertension;
• bronchial asthma;
• gastritis, peptic ulcer stomach and duodenum;
• nonspecific ulcerative colitis;
• irritable bowel syndrome;
• neurodermatitis, atopic dermatitis;
• rheumatoid arthritis.

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Which pathology will manifest itself depends on the background state of health, since stress affects the human body in the most vulnerable areas. Here the principle “where it is thin, it breaks” works, and against the background of stressful situations, the existing chronic diseases or those to which a person has a predisposition. Treatment of somatic pathology in this case is difficult, since it is prone to recurrent course and resistance to drug therapy.

Stress and its impact on human health: mental disorders

The relationship of various mental disorders with stress can be traced quite clearly, and diagnosis is usually not difficult. Manifestations can be both relatively harmless and destructive, often progressive, so timely treatment for psychological help extremely important to the patient. The impact of stress on human health occurs in the following forms:

• Sleep disorders. These disorders can take the form of sleep disturbance, shallow, restless sleep, or insomnia. In the daytime, a person may not suffer from lack of sleep, or, on the contrary, may feel lethargic and drowsy.
• Violations eating behavior. Under conditions of acute or chronic stress, bulimia develops, in which a person impulsively eats huge amounts of food. The opposite form of an eating disorder is anorexia, characterized by an almost complete refusal to eat. These conditions pose a direct threat to health, because with critical weight loss internal organs undergo irreversible changes.

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• Panic attacks. An attack of unmotivated fear, which is accompanied by palpitations, alternating heat and chills, profuse sweating, feeling short of breath, nausea. This condition occurs in a person in conditions associated with a previously experienced stressful situation. Panic attacks can occur in an elevator, subway, airplane, doctor's office, boss, or any other place that the subconscious associates with the stress experienced.
• Obsessive-compulsive disorders. Studies that have looked at stress and its effects on adolescents and children have found that stress responses at this age often take the form of OLE. Their manifestations range from a relatively harmless craving to count everything that comes in the way, to biting nails and fingers in the blood.
• Behavioral disorders. Violation of behavior in the form of deep apathy, depression or unmotivated aggression is perceived by society as an adequate response to stress. Psychologists see this as a wake-up call that a person is not able to cope with the problem on their own. If conduct disorders are not corrected, they can affect the social sphere of a person's life.
• Dependencies. Various forms psychological dependence fall on a favorable background of a stressful situation. Patients often become addicted to alcohol, nicotine, psychotropic drugs, or gambling.

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Do not ignore the listed symptoms in the hope that over time they will spontaneously disappear. A qualified psychotherapist will help you get out of a stressful situation with minimal consequences, even if you have to use drug therapy along with psychotherapeutic techniques.

Common manifestations: alarm bells of stress

Low-intensity chronic stress is hidden, and rarely attracts the attention of even the patient himself, not to mention those around him. Almost all people had to work under pressure from management, or constant deadlines. Even in general, the positive period of motherhood consists of many small stresses that accumulate and result in such non-specific symptoms:

• Hair loss. This manifestation is attributed to hypovitaminosis, hormonal changes, age-related changes or heredity, without even linking it to stress. The structure of the hair shaft also suffers, which becomes thin, brittle, and depigmented (gray).
• Premature aging. A high level of cortisol in the blood causes spasm of the peripheral vessels. As a result, the skin receives less nutrients, and the removal of metabolic products slows down, which leads to the early appearance of wrinkles, thinning and flabbiness of the skin.
• Sexual dysfunction. In men, this manifests itself in the form of a decrease or disappearance of sexual desire, women note an irregular cycle or complete amenorrhea. Against the background of stress, pathologically early male and female menopause often manifests itself, which overtakes even young people under the age of 30.

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• Headache. chronic pain reduces the quality of life of the patient, adversely affecting the speed of thinking and sleep. Analgesics help relieve headaches, but due to its chronic nature, sufferers often fall into the trap of dependence on painkillers. You need to be careful with drugs containing codeine, such as Solpadeine.
• Decreased immunity. The production of antibodies and immunoglobulins is disrupted, as a result of which a person is at high risk of infectious pathologies. The cold season is passing by respiratory diseases, and the warm season is accompanied by intestinal infections and poisoning.

Manifestations of how stress affects human health largely depends on the characteristics of the person. Of course, there are people who easily and naturally go through any trials. But it is very difficult for many to get out of the abyss of their own experiences without professional help and support from loved ones. Do not ignore even minor symptoms in yourself or relatives, because the sooner a person receives help, the more likely it is that this will not entail any consequences.

As you know, the life of every modern person is replete with many stress factors. Troubles at work, sometimes escalating, sometimes subsiding global economic crisis, troubles with children, health problems, and probably a couple of dozen other reasons, all this constantly affects the psyche.

At first, the problems, most likely, are purely psychological in nature: increased excitability, anxiety, imbalance, but over the years, much has changed. Somatic diseases may also occur.

Over the years, the factors listed above can lead to many somatic diseases. How to avoid all that promises a person constant psychological troubles, how to reduce the impact of stress on health?

What is stress?

Stress is a combination of psychological factors that are assessed by a person as threatening. Of course, no matter what we do, in our life there is always a place for such phenomena.

The same phenomenon can be perceived by a person as stress, and by another individual as a completely normal phenomenon. The reason for this lies in various psychotypes or in personality accents.

Perhaps many people know that we are all divided into two categories, optimists and pessimists. Remember the famous phrase about the same glass, which can be half empty or full.

Optimists tend not to view what happens to them as stressful. Rather, this kind of phenomenon is accepted as a challenge to reality, which should be dealt with. At this time, many life support systems are mobilized, which ultimately leads to victory.

Pessimists, on the contrary, tend to exaggerate the significance of this or that phenomenon. Even the slightest difficulties lead to the fact that a person begins to withdraw into himself, problems seem insurmountable, and so on.

Effect of stress on the nervous system

Of course, the nervous system suffers from stress more than anyone else. And, as a result, it can affect other organs of our body, because the brain is endowed with the rights of the regulator of all biochemical processes. How are disturbances in the work of the nervous apparatus manifested?

There are many deviations in the human psyche. First of all, the appearance of emotional instability should be noted. Even the most insignificant factor can unbalance such an individual: an awkward look or a harsh word.

Episodes of anger can alternate with periods of depression, during which the person begins to withdraw into himself, falls into a deep depression, and the like.

The imbalance of neurobiochemical reactions over the years can lead to the appearance of deviations in the work of many organs. There are changes in the endocrine background, the immune system suffers, problems appear in the genital area.

The effect of stress on the immune system

As I have already indicated, nervous tension negatively affects the work of many organs. The immune system is also subject to similar influences. Through a complex chain of biochemical reactions, the qualitative and quantitative composition of the so-called natural defenders of the body changes.

If normally, these internal protective agents easily coped with all potential threats, then in pathology, the immune system is no longer able to perform its duties with high quality. Such people are very often prone to seasonal colds, and this is far from the saddest thing.

It has been scientifically proven that in the presence of constant stress, the likelihood of oncological pathology increases significantly.

Upon learning of the presence of such a diagnosis, many people experience a real shock, go into themselves, refuse treatment. Of course, in this case, it is not necessary to hope for a positive outcome.

Effect of stress on metabolism

The imbalance of internal biochemical processes inevitably leads to failures in the main metabolism. Most often this is expressed in violations of lipid catabolism. The body, as if preparing for difficult times, begins to intensively store fat reserves, and slows down the process of lipolysis.

I think many people understand that we are talking about obesity. Add to this the habit of "seizing" stressful situations, and then the scale of the problem becomes obvious. According to the World Health Organization, every third person on the planet suffers from this disease to one degree or another.

Given the ever-growing global economic crisis, for the most part, it is not necessary to count on the fact that this trend can somehow change.

The effect of stress on the cardiovascular system

As you know, during stress, the hormonal background of a person is significantly rebuilt. Substances are released into the blood, which contribute to a sharp decrease in the lumen of peripheral vessels. This results in a condition called hypertension.

High blood pressure, at first, is tolerated by a person easily and calmly. Many of us go years without noticing anything even remotely indicating this kind of problem.

As a person gets older, his resistance arterial hypertension is significantly reduced. If, in this case, the disease is not given due attention, the situation can turn into much more sad consequences, including strokes and hemorrhages.

Conclusion

As you know, any disease is easier to prevent than to deal with its consequences. While stress has not yet made itself felt, all measures should be taken to eliminate their harmful effects. Reasonable alternation of work and rest, proper nutrition, sports, refusal bad habits, here is what will help in this difficult matter.

Many people are constantly under the influence of stress. This negatively affects human health. Are depleted nerve cells, immunity decreases, a tendency to various physical diseases appears. And it is also possible that under the influence of stress may appear mental disorder. For example, obsessive compulsive disorder, which is not so easy to correct.

Real life example: Anastasia lived happy life until a loved one left her. She took this departure very hard. But Nastya did nothing to mitigate the impact of the stressful situation. On the contrary, she engaged in self-flagellation. And as a result, the girl appeared.

Or another example:

Sergei Ivanovich was constantly nervous at work. Even at home, he could not completely retire from business. In his mind, he was in his office. He kept thinking about how he could cope with his work, how to improve his work, how to earn more money to feed his family.

And as a result, he initially developed chronic fatigue. And after an ulcer.

From these two examples it is clear that stress has a negative effect.

Here is a list of consequences the effect of stress on a person:

1. Human energy under the influence of stress decreases, fatigue appears. Forces are depleted, and there is a feeling that you don’t want to do anything. There is no strength to successfully cope with the work.

2. The emotional sphere suffers, mood decreases, depressive thoughts appear. A person begins to concentrate on the bad, and this leads to the fact that the bad only intensifies. And it turns out a vicious circle, from which you need to get out with the help of liberation from negative emotions.

3. Physical health fails. Chronic diseases are exacerbated or new ones appear, such as hypertension, diabetes, diseases of the gastrointestinal tract, heart disease, and many others. Stress also increases the risk of developing cancer.

4. A person under the influence of stress can get better. This is because food begins to perform a protective function, stress seizing occurs and naturally this does not affect your figure in the best way.

How to get rid of the influence of stress?

There are many ways to relieve stress. In this article we will focus on the easiest and most enjoyable.

1. Baths with sea salt or essential oils.

Especially good to take after work. Helps to relax and relieve stress.

2. Walks in the fresh air.

Well calm and put thoughts in order. In addition, they help improve health.

3. Hike to your favorite fitness club.

An excellent stress reliever. Therefore, do not neglect physical activity. Sign up for dancing or yoga. And if you can’t go to a sports club, do it at home.

4. Relaxation.

A widely known and recommended way to relax the mind and body. For its implementation, it is enough to turn on pleasant calm music, sit comfortably and relax. To make it more pleasant, you can also visualize pleasant pictures during the session. For example, the seashore, or a walk in the forest.