Stress is a human condition characterized by sudden physical and mental changes in response to the influence of stressors - extreme external and internal factors. Often, under pressure from circumstances, people find the inner strength to cope with the situation - this type of stress is positive and is called eustress. When there is no strength to get out of the situation, distress begins - a negative type of stress, under the influence of which a person’s condition worsens, provoking the development of diseases of both a physical and mental nature.
The body reacts identically to both of these types, sequentially going through three stages (phases), united by one name: general adaptation syndrome (GAS).
Stage one: alarm reaction and mobilization of forces
First of all, our body reacts to any stressor of both a physical and mental nature by releasing certain hormones into the blood, which give the necessary impetus to changing the activity of all systems.
Under the influence of a hormonal release, the instincts inherent in a person by nature are awakened: the body's systems, dramatically restructuring, put the issue of preserving life at the forefront. Rapid mobilization occurs to cope with unscheduled workload.
Stages of stress development
Canadian physiologist Hans Selye classified 3 stages of stress that are interconnected. Each phase has its own characteristics. At the moment of exposure to the stimulus, the body’s response appears - the speed of change of stages depends on various factors:
- mental stability to negative changes;
- strength of the stress factor;
- ability to assess the situation;
- state of the central nervous system of the body;
- experience of behavior in a similar situation.
Due to the individual characteristics of the nervous system, people react differently to the same mental stress.
The first stage, the anxiety reaction, occurs when a stressful situation occurs. At this time, the body's resistance decreases. The state of anxiety prevails over other feelings at this stage. Reacting to hormones, the body prepares to defend itself or flee. This phase of stress is characterized by the following reactions:
- disturbance of appetite and digestion of food;
- loss of ability to evaluate one's own actions or thoughts;
- poor self-control;
- feeling of restlessness, anxiety;
- a change in behavior to the opposite (an emotional and active person withdraws into himself, while a balanced person can flare up or show aggression).
If a person is able to cope with the situation, phase 2 of adaptation begins. During the resistant stage, the defenses are strengthened - the body actively resists the external stimulus. At this moment, it is important to find motivation to cope with the problem that has arisen. The following processes occur:
- mobilization of body systems;
- reduction of psychological manifestations of stress (aggression, arousal process, feelings of anxiety).
If the stressful situation stops, gradually all body functions return to normal. If the source persists, the next stage of stress development begins.
This phase of stress development is characterized by exhaustion of the nervous system—the body’s resources are exhausted. The person is unable to cope with the factors that caused the disorder. At this moment, various pathological conditions may appear:
- repeated feelings of anxiety;
- guilt complex;
- cosmetic disorders (skin rashes, hair loss, wrinkles, etc.);
- psychological disorders;
- depression;
- psychosomatic diseases (dermatitis, high blood pressure, bronchial asthma, etc.);
- circulatory disorders;
- in severe cases - death.
Understanding the causes of stress, the stages of which can be traced regardless of the nature of the stimulus, is an important condition for the successful resolution of the situation.
Stage two: resistant, or resistance and adaptation
It occurs when all parameters of the body have reached their limit. Next, these changes are stabilized and consolidated. To resist the situation, all the reserves of the human body are used, the forces for adaptation are quickly spent. The duration of this stage depends on two factors:
- The body's innate ability to adapt;
- The degree of strength of the stressor.
A person’s ability to adapt is not infinite, therefore, if a stressful situation persists for a long time, the second stage passes into the third.
Types and symptoms of stress
For many, this concept is associated with negative emotions, but according to the nature of a person’s reaction to a stressful situation, two types of conditions are distinguished:
- Eustress caused by positive emotions helps a person to mobilize and understand the stages of solving a problem in order to prevent complications of the situation.
- Distress is a negative manifestation that reduces the body's defenses. This condition leads to depletion of the body's resources, as well as significant changes in human health and behavior.
Depending on the nature of the stimulus, stress can be of several types:
- physical - a person is affected by weather or temperature phenomena: heat, cold, rain, wind;
- emotional - arising as a result of strong experiences;
- physiological - occurs due to disruptions in the functioning of individual human organs, injuries, and excessive physical activity.
The duration of the condition varies and can be of 2 types:
- short-term - suddenly appears, develops and goes away after the source is eliminated;
- chronic is the most destructive form of the body, lasting for a long time.
Stress hormones affect various indicators of the human body, causing numerous reactions, among which the most common symptoms are the following:
- increased fatigue and reluctance to communicate with others;
- depression;
- constant dissatisfaction and irritation;
- lack of concentration;
- refusal to eat or increased appetite;
- arrhythmia and accelerated pulse;
- attacks of suffocation and dizziness.
The pathological condition includes 3 stages of general adaptation syndrome.
Stage three: physical and mental exhaustion
This stage occurs with pronounced characteristics for positive and negative types of stress.
In the case of eustress, which acts on the body as a good shake-up, a person, after the pressure of stressors ends, feels tired, devastated, and satisfied with the end of the situation.
Under the influence of distress, melancholy, hopelessness appear, and all sorts of physical and mental abnormalities develop, including so-called adaptation diseases, when the pathogenic factor is the body's reaction itself (for example, a chronic increase in hormone levels or hypertension).
Holmes and Ray Stress Scale. Stress test.
Do you recognize your typical day?
Holmes and Ray established how significant events and incidents in our lives affect the level of psychological stress.
The events were arranged according to the degree of influence on the psyche in a special plate, which was called the “stress scale”.
To complete the stress scale, the stress tester must first mark events similar to the events in the first column of the table that occurred in his life within a year from the date of the test.
If you are filling out a stress test today, March 30, 2014, then take the period from March 30, 2013 and recall the sequence of events in your memory.
Then count the points assigned to a particular event. There are 3 levels of stress, depending on the amount of points received.
- Up to 150 points low stress level.
- From 150 to 300 points the average level of stress.
- Over 300 points high level of stress.
I add an extra high level of stress when my Clients score over 400 points on the stress scale.
An example of filling out a stress scale by a client of a happiness psychologist.
Svetlana is 47 years old.
In the year under study, she divorced her husband, with whom she had been married for 20 years (73), and before the divorce he was on a business trip (65) for six months for work.
In the same year, she underwent gynecological surgery (53) and changed jobs twice (47+47).
The divorce was accompanied by a conflict over the division of property with her husband's relatives (29); Svetlana had to take out a loan to buy herself an apartment (25+20).
Total: 359 points.
I am sure you will not be surprised that Svetlana came to me with psychosomatic symptoms and prolonged depression.
How many points do you have on the stress scale for 2013?
How to cope with stress
Anyone can cope with a tense situation on their own, if it has not gone too far. It is easy to get out of the first stage: as soon as the influence of the stressor disappears, it is enough to give the body rest - and the indicators themselves will gradually return to normal.
The second and third stages are a different matter. At this stage, you may already need outside help. This doesn’t have to be a doctor or medication; sometimes support and approval from loved ones is enough. However, in case of a severe situation, it is possible to use complex therapy, which includes the following:
- Maintaining a healthy lifestyle. Useful for everyone, definitely in stressful situations. Changes should affect all areas of life - adequate sleep, healthy eating, avoidance of alcohol, nicotine and other stimulants;
- Adequate physical activity. Allows you to adjust hormonal levels in the direction of lowering adrenaline and increasing endorphins, which in itself helps to launch a natural mechanism for overcoming stress;
- Psychological assistance. This includes all kinds of relaxation techniques, as well as some positive psychological attitudes achieved through certain exercises;
- Treatment with medications. This is the last method of influence when everything else has already been tried and does not help. Medicines that help relieve stress are prescribed by a doctor and selected individually.
Author : Practical psychologist Vedmesh N.A.
Speaker of the Medical-Psychological
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Three stages of stress
Stress is one of the normal states of the body, since it is associated with an increase in adaptation mechanisms. Stress is an integral part of life. Stress reactions have phylogenetically helped humans cope with difficulties, so stress reactions are useful in this aspect. However, when stress is pronounced and lasts for a long time, it causes harm to human health.
Selye's observations
Hans Selye is considered the founder of the theory of biological stress. In his research, Selye observed that the body adapts to external stressors in terms of a biological model that attempts to restore and maintain internal balance. In its attempt to maintain homeostasis, the body uses a hormonal response that directly combats the stressor.
Three phases of the stress response
1. Alarm stage
During the alarm reaction stage, a distress signal is sent to a part of the brain called the hypothalamus. The hypothalamus releases hormones called glucocorticoids.
Glucocorticoids trigger the release of adrenaline and cortisol. Adrenaline gives a person a boost of energy: the heart rate increases, blood pressure rises, and blood sugar levels also rise. These physiological changes are regulated by a part of the human autonomic nervous system called the sympathetic branch.
The adrenal glands begin to actively produce increased amounts of cortisol and are in a state of hyperfunction. This condition can be confirmed using a pattern of changes in the hormonal profile of saliva, which will show the following indicators: elevated cortisol levels/normal DHEA levels.
2. Resistance stage
During the resistance stage, the body attempts to counteract the physiological changes that occurred during the anxiety reaction stage. The resistance stage is regulated by a part of the autonomic nervous system called the parasympathetic.
The parasympathetic nervous system tries to return the body to normal: the amount of cortisol produced decreases, heart rate and blood pressure begin to return to normal. The body's resistance level is much higher than usual. At this stage, a balanced expenditure of adaptation resources is carried out.
If the stressful situation ends, during the resistance stage the body returns to its normal state. However, if the stress factor remains, the body remains on alert to fight its manifestations.
The adrenal glands adapt to this stage by already using a mechanism called “pregnenolone uptake.” Pregnenolone is a metabolite of cholesterol and is the precursor chemical for the production of both cortisol and sex hormones, including testosterone. When the metabolism of pregnenolone changes, the level of testosterone produced in the body decreases. At this stage, the hormonal profile pattern in saliva will be represented by the following indicators: increased cortisol levels / low DHEA levels.
3. Exhaustion stage
At this stage, stress persists for a long period. The body begins to lose the ability to fight the stressor and reduce its harmful effects, as all adaptive capacity is depleted. The exhaustion stage can lead to stress overload and health problems if they are not addressed immediately.
At this stage, the adrenal glands are no longer able to adapt to stress and have exhausted their functionality. Initially, a salivary hormonal profile will show normal cortisol/low DHEA levels, or cortisol levels consistent with hyperfunction and decreased function combined with normal DHEA levels). When the adrenal glands are exhausted, they will detect: low cortisol levels/low DHEA levels.
If stress continues to occur, the cofactors needed to produce cortisol are depleted, causing the body to break the pregnenolone bypass mechanism and switch back to producing DHEA. This pattern would be represented by low cortisol/normal DHEA levels.
Stress hormones.
Adrenaline : regulates heart rate;
regulates the flow of air into the lungs;
affects the diameter of blood vessels and bronchi.
Cortisol : increases blood sugar levels;
suppresses the immune system;
speeds up metabolism.
The most important hormones that form the stress response are adrenaline and norepinephrine . They are synthesized by the sympathetic nervous system. Another important class of stress response hormones is called glucocorticoids, of which the best known is the hormone cortisol . Cortisol helps the body cope with stressful situations. Elevated cortisol levels may be associated not only with obvious danger to a person, but also with some changes in living conditions that the body perceives as danger. Sometimes the best intentions, for example, playing sports, “healthy” eating, can lead to a nervous breakdown. But before that, there was chronic stress that was ignored. Excessive physical activity, lack of quality nutrition (diet, malnutrition), lack of sleep, alcohol abuse, endocrine disorders can lead to distress (“bad stress”).
A group of glucocorticoid hormones are produced by the adrenal glands and their actions are often similar to those of adrenaline. Adrenaline begins to act within a few seconds, and glucocorticoids maintain its effect from several minutes to several hours. The control of hormones is the responsibility of the brain.
During stress, the pancreas begins to produce the hormone glucagon. A cocktail of glucocorticoids, glucagon, and sympathetic nervous system secretions increases blood glucose levels. Glucose provides the energy needed to respond to stress. Other hormones are also activated. The pituitary gland produces prolactin, which, among other effects, contributes to inhibition of reproductive function during stress. The pituitary gland and brain also produce a special class of endogenous morphine-like substances, endorphins and enkephalins, which, among other things, dull the sensation of pain. Finally, the pituitary gland produces vasopressin, a hormone that regulates fluid levels in the body and plays an important role in the cardiovascular system's response to stress. Vasopressin maintains water homeostasis within the body, which is essential for life.
In response to stress, certain glands are activated, and various hormonal systems are suppressed during stress. The secretion of various hormones of the reproductive system, such as estrogen, progesterone and testosterone, decreases. The production of hormones associated with growth function (such as growth hormone) is also suppressed, as is the production of insulin, a pancreatic hormone that normally helps the body store energy for use later.
These scientific facts indicate a direct connection between the emotional state and diseases such as diabetes, dysfunction of the reproductive system, cardiovascular diseases, and various addictions.
In the modern world, people face a huge number of stressful situations every day. Any of them can be the last straw and provoke depression. It is necessary to know how stress is treated: psychotherapy, physical activity, relaxation, healthy sleep and proper nutrition. Cultivate your spirit so as not to be afraid of mental, physical and material pain, learn to earn good money, play sports, be healthy!
Leading laboratory assistant of the department of functional diagnostics Malakhovskaya S.N.
Causes and stages of stress manifestation
Stress arises from the feeling of some kind of threat, often vague, and this perception is purely subjective. Therefore, to a greater extent, the occurrence of a stressful state and the degree of its complexity depends on the characteristics of the individual. Identical conditions can be perceived differently by different people.
Anxiety and stress
Anxiety in this case is an important element of stress resistance; it protects and motivates the body to protect itself. When it occurs, behavioral reactions intensify and the adaptation mechanism is activated. There are several elements of the anxiety series, which represents entering a stressful situation.
It all starts with an internal feeling of tension, which creates psychological discomfort, then, as it grows, anxiety turns into fear, and the reaction ends with anxious-fearful excitement.
It is important to determine a person’s stress tolerance level. For this purpose, a technique for determining stress and stress resistance is used. The formation of psychological resistance to stress is a fundamental stage of social stability. The stress is becoming greater every day, which leads to increased emotional stress.
What is stress?
Any process of human adaptation is inextricably linked with such concepts as stress and emotional tension. The founder of the doctrine of stress is the famous psychologist Hans Selye; he defined stress as the body’s reaction to stimuli, which consists of certain stages.
- Anxious state. This is the first immediate reaction to stimuli.
- Resistance stage. This is the body's attempt to adapt to changes.
- Exhaustion. This is the last stage of stress, which means a violation of the adaptation process.
Diagnosis of stress
Mental stress can be recognized by certain signs. A tense state is caused by the interaction of the body with the environment.
Sometimes the impact is very strong and the body cannot cope with the load. This leads to a disruption of the adaptive response, which leads to changes in the human endocrine system.
If a person cannot cope with the situation on his own, he needs the help of a psychologist who can conduct stress resistance training and indicate techniques that help increase adaptive abilities.
