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Social and biological stress in human life. Stress and its importance for the body

Homeostasis (from the Greek homoios - the same, stasis - state, stagnation) - the constancy of the internal environment, a stable state of the body, which is supported by coordinated physiological processes. To maintain normal functioning, nothing in the body should deviate greatly from the norm. Severe deviation is disease, excessive deviation is death.

Stress concept

Stress in translation from English (stress) - tension, effort, pressure.

The concept of stress was developed in the 1930s by Canadian endocrinologist Hans Selye, who, drawing on the previous work of his colleagues, later defined stress as "the body's non-specific response to any demand."
Please note, this is important: stress is not the demand itself, but the answer to it!
The answer to the same situation may be different for different people.

What means: nonspecific response? When we shiver in the cold or sweat in the heat, when our pulse quickens and blood pressure rises when walking or running, this is a specific response at the level of body physiology.
But all these changes have one thing in common - they require restructuring, adaptation to the difficulties that have arisen. This is a non-specific answer. And it is formed at a deeper - biochemical level with the participation of the so-called stress hormones: cortisol, adrenaline, etc. The main task of these hormones is to provide an emergency release of reserve energy for an adequate response.

Everything that affects us makes it necessary to adapt to this influence in order to keep the body in a normal state.
Moreover, the emotional coloring of the impact does not matter. Only the intensity of the body's need for restructuring is important. Grief and joy of the same strength can cause the same nonspecific demand for adaptation to a new situation.

This response goes through three stages (phases):
anxiety phases (fight or run away),
phases of resistance (mobilization of the regulatory mechanisms of the body) and
exhaustion phases (if stress lasts too long or exceeds the strength of the defense).
These stages are united by the concept general adaptation syndrome.
The body forms the response to the challenge by changing the previously set parameters of homeostasis (stability due to changes in - allostasis).

Allostasis- the process by which the body, responding to influences, maintains the constancy of its internal environment.

Effects of stress on health

With short-term exposure, allostasis is essential for adaptation and survival. When the exposure stops, stress responses are turned off.
Chronic stressors create a situation where these reactions are triggered too often, creating allostatic load... We can say that allostatic stress is constant stress.

Since a shift in the setpoint of one system affects other physiological systems, a different state of equilibrium of the internal environment of the whole body is formed under chronic stress.
In other words, allostatic stress is a condition of pre-disease, premature aging (such as wear and tear of a thing as a result of use). Unlike mechanisms and things, the body has the ability to recover, and if there is no opportunity to recover, this load will lead to illness.

Sometimes this term is used to refer to external influences that force the body to make efforts to maintain stability.

Stress or Distress?

Meaning of the word stress has changed over the past decades. Currently, stress is usually considered the inability of the human or animal body to adequately respond to emotional or physical challenges (real or imagined). This is what Hans Selye called distress.

Distress from English distress - grief, suffering, malaise.

Signs of "stress-distress" can be identified at the cognitive (cognitive), emotional, physical or behavioral level.

Cognitive traits : shortsightedness, low self-esteem, poor concentration, memory impairment, etc.

Emotional signs include moodiness, feelings of anxiety, excessive anxiety, irritability, tearfulness or hysterical laughter, excitement, feelings of loneliness. This list also includes depression as it is seen as a form of exhaustion resulting from chronic emotional stress.

Physical symptoms : pains of various kinds, intestinal upset (bear disease), nausea, dizziness, chest pain and palpitations.

Behavioral symptoms of stress may include increased (or decreased) appetite, drowsiness or insomnia, social isolation, procrastination or neglect of duties, increased alcohol consumption, smoking or drug use, and nervous habits such as nail biting.

To avoid or not to avoid stress?

You cannot avoid it, because life without stress is impossible. Stress in a person's life (as an adequate response to external or internal influences) is a natural bodily reaction.
Any activity triggers the stress mechanism.
But distress is an undesirable phenomenon. And to avoid it, you need to train your body and psyche.

How does stress affect health?

Any exercise (physical education, hardening, fasting, etc.) causes tension in the body in order to maintain homeostasis. For it to be useful, three basic conditions must be met.

  1. The force of impact (tension) should not exceed the adaptive capabilities of the organism, but sufficient to have the desired training effect.
  2. Duration - within the resistance phase (do not lead to depletion).
  3. Have sufficient time to recover expended backup energy. The stronger the load and the less training, the longer it takes to recover. Interestingly, under normal conditions, the body recovers slightly more than was expended. This is the effect of training.

As for the psyche, here training is primarily a philosophical attitude to life, the formation of positive emotions,.

To avoid chronic stress, it is necessary to streamline the daily routine, work and rest. Restful and adequate sleep, a healthy diet and a healthy lifestyle are essential. Bad habits - the cause of chronic stress - these are the same allostatic loads mentioned above.
An orderly, healthy and active lifestyle, pleasant experiences and timely rest (periods of silence and idleness) - this is life without stress (distress).

"People are not upset about the events, but the way they look at them."
Epictetus

Stress is a systemic reaction of the body to any biological, chemical, physical, psychological impact (stressor), which has an adaptive value. The term "stress" entered medical practice in 1936 with the light hand of the scientist Hans Selye.

He borrowed this technical term meaning "stress", "pressure", "pressure" from the science of the strength of materials. Selye aptly used it in relation to man. Since then, the word "stress" has been on the lips of all mankind. Because none of us "this cup" has passed: every day, every hour, we either sip from it, then we drink avidly. Stress - when painful, accompanied, as a rule, by negative emotions, is called distress.

G. Selye singled out three stages stress:

The stage of anxiety reflects the mobilization of all resources in the body;
- the stage of resistance (is of a general, non-specific nature), during which increased resistance to the stressor is established;

The stage of exhaustion, which occurs under the action of super-strong or ultra-prolonged stimuli, is accompanied by a decrease in the body's resistance and, in severe cases, can lead to its death.

The first and most intense reaction to any external irritation is the hypothalamus - the sentinel of the central nervous system. It sends signals to the pituitary gland, which "commands the parade": it secretes hormones that are sensitively captured by many tissues and organs, primarily the adrenal glands. Those in response "release" adrenaline into the body - an anxiety hormone. As a result, the walls of blood vessels are sharply narrowed, blood pressure rises, pulse and respiration become more frequent, muscle tension increases, and blood sugar content increases. Doesn't the stressor end?

Then neurons - nerve cells in the brain - begin to react abnormally to normal physiological processes in the body, or stop responding to them. The emotional excitement that has arisen in the structures of the brain through the nervous, hormonal systems goes to all organs. Stress begins to bombard them mercilessly. The magnitude of stress is assessed both by the magnitude of the increase in adrenal hormones in the blood (stress reactivity) and by the rate of return to the previous level (stress resistance). Of particular importance for a person is psychogenic, or emotional, stress that arises as a result of various kinds of social conflicts, with uncertainty in the forecast in resolving situations, the impossibility of implementing ready-made programs of activity or their selection in conditions of lack of time, etc.

Chronic or uncontrolled and unpredictable stresses can lead to various kinds of mental disorders (in particular, to neuroses), as well as cause dysfunction of any of the body systems, which leads to psychosomatic diseases. However, stressful effects of moderate strength and duration are useful (and even necessary) for the normal functioning of the body.

The Role of Stress in Disease Development

"It breaks where it is thin: genetically weaker organs, systems, or those already affected by some kind of ailment, become the target of stress in the first place."
O. Kirish

Brain: deterioration of blood supply due to vasoconstriction oxygen starvation of brain cells Nervous system: insomnia neuroses of depression chronic fatigue syndrome If during the last 6 months you cannot cope with fatigue that does not go away even after rest, you constantly feel "overwhelmed", your working capacity has decreased, you do not want, as they say, to eat, drink, or love , then you are in possession of chronic fatigue syndrome. Its culprit is stress.

The cardiovascular system: heart palpitations arrhythmias headache, migraine hypertension Raynaud's disease myocardial infarction ischemic heart disease According to the observations of experts, stressful conditions that subsequently lead to myocardial infarction occur in 18% of cases in patients in queues.

Respiratory system: increased breathing shortness of breath chronic hyperventilation of the lungs dysfunction of smooth muscles of the bronchi asthma

Gastrointestinal tract: digestive disorders constipation gastric and duodenal ulcers ulcerative colitis The decline in gastrointestinal function in response to stress has been used in some countries as a test to catch criminals. In India, for example, a suspect was given “sacred rice” to chew. For fear of being exposed and punished, the guilty spat out the grains on a palm leaf almost dry, since salivation is inhibited in a stressful state.

Endocrine system: violation of the balance of hormones (in men, for example, the content of the male sex hormone testosterone in the blood sharply decreases) damage to the endocrine glands In the East, they are called the glands of fate. After the First World War, Russian and German scientists recorded an increase in diseases with toxic goiter and diabetes mellitus in their countries. During the Second World War, after heavy bombing of British cities, many developed thyroid diseases, which were immediately dubbed by doctors "goiter of bomb shelters." a sharp increase in blood glucose diabetes mellitus

Liver, gall bladder, kidneys: impaired activity, suppression of functions

Genitourinary system: inflammation of the bladder, menstrual irregularities, infertility in women, difficulty in erection, premature eruption of semen, decreased sperm activity, impotence in men

Muscular system: maintaining high muscle tone even at rest Some organic diseases (sciatica, sciatica, spinal pathology) are always considered to be responsible for back pain. But in many cases, it is stress that leads to strong tension in the back muscles, which causes painful sensations.

Joints: inflammatory rheumatoid arthritis Skin: urticaria eczema lichen scaly acne psoriasis

The immune system: a sharp decrease in immunity

Neuroses

Neuroses are a group of neuropsychiatric disorders caused by the action of adverse factors and expressed in disorders of the emotional sphere of a person and various autonomic disorders. The main cause of neurosis is various kinds of social conflicts (quarrels, resentments, unfair treatment from others, emotional stress, etc.), as a result of which a person may experience a painful experience of failure, internal conflicts, a feeling of unattainability of life goals, irreparable loss, etc.

The prerequisites for the emergence of neurosis are often laid even in childhood, when the child is brought up in unfavorable conditions (quarrels and conflicts in the family, disrespectful attitude towards the child's personality on the part of parents and adults), which in general can contribute to the formation of such character traits as shyness, shyness. self-doubt, suspiciousness, indecision.

Neuroses occur more easily in people with a weak type of nervous system, as well as in people with insufficiently developed volitional qualities and a high degree of suggestibility. Neuroses can be caused both by the action of superstrong stimuli (loss loved one, emotional shock), and weaker, but constantly acting traumatic stimuli that cause a long-term state of mental stress (for example, an unfavorable situation in the family, at work).

Overstrain of excitement can be caused by some strong external stimulus. In 1924, during a flood in Leningrad, experimental Pavlovian dogs were rescued on boats, after which their conditioned reflex activity was impaired. An overstrain of the inhibitory process can occur during the development of fine differentiations that require the discrimination of stimuli that differ little from each other.

In this case, developed conditioned reflexes may disappear or the dependence of the magnitude of the reflex on the strength of the stimulus may be disrupted: a strong reaction arises to a weak irritation, and vice versa, to a strong one, a weak one. This means that the basic law is violated, according to which the magnitude of the conditioned reflex is the greater, the stronger the irritation. Along with this, the behavior of the animal also changes: it either barks for no reason, breaks out of the pen, or is in a state of drowsiness.

The main manifestations of neurosis are various disorders of the emotional sphere: depressed mood, tearfulness, anxiety, fear, increased anxiety, despair, intolerance, irritability. Sleep and appetite disturbances, sweating, discomfort in the region of the heart, etc. are often observed.

An important role in the prevention of neuroses is played by the correct upbringing of the child, aimed at increasing his adaptive capabilities, the development and training of his volitional qualities, the formation of a correct assessment of his personality. At the same time, it is necessary to pay close attention to the establishment of the psychological climate in the family, the team, based on a respectful attitude towards the person, his needs and goals.

We cross a busy street, meet a friend whom we have not seen for many years, we rejoice at the child's good grades and worry that my husband has lost his job. The sudden death of a loved one causes stress, but the sincere joy of having a baby is just as stressful. Because every event, even if it entails positive changes in life, leads to the need to respond to it, forcing the body to mobilize. We must get used to these changes, accept them and learn to live with them.

Stress response

The response to stressful situations and the stressful lifestyle is a highly personal matter. What is the most stressful for one person will not be perceived by another. For some, a strong shock can only be caused by climbing the mountains or jumping with a parachute, even those, but for another this will not be enough. Because each of us feels anxiety and tension in a different way, different stimuli cause us stress.

Some of us are used to spending time in a rush and stress, others are tired of everything, they shy away from routine and seek peace from life. Stress becomes dangerous for a person when it is excessive, too frequent, and associated with strong negative emotions. Then the destruction of positive motivation can cause many physical and mental ailments. But keep in mind that positive stress can be dangerous too! Too strong positive emotions can do no less harm than negative ones. Especially if a person has shattered nerves and a weak heart. This must be taken into account when planning to surprise a person. Even the most pleasant of them can turn into disaster for an emotional and sensitive person.

The positive role of stress

Yes, stress can be beneficial. Many people deny this formulation of stress and its role in human life, believing that stress of any kind only needs to be dealt with. This is not true! Of course, stress is also a kind of shock for the body. But this is also the mobilization of all vital signs, the discovery of secret reserves, which a person had never even imagined about before. For example, stress is associated with a certain risk, something like an "exam". Then it will be easier for you to realize your positive and negative aspects. Moderate doses of work motivation in the form of stress stimulates action and is a driving force. Stress gives us the strength to tackle challenging tasks, and it helps us take on new things and complete them successfully. We work fast and sometimes we do things that cannot be done without stress. Some people function perfectly under stress and even look for something that could once again "shake" them, push them to new achievements. They say about such people "he is looking for problems on his head." This is true. Problems and stress make you think, move forward, achieve new victories. Even psychologists find it much less attractive to work without an element of excitement, competition and risk.

Preparing for university exams is a tremendous stress for young people. Having passed through the fear of failure, great efforts are mobilized inside. Attention sharpens, concentration improves, and brain efficiency increases. When the exam is passed, satisfaction takes the place of anxiety, the source of stress and tension disappears, the person feels happy.

Car driving. This is another obstacle along the way. Stress makes a person more mobilized for a while, makes them act faster, follow signs and other cars on the road. If the person behind the wheel is under stress - he is careful, he tries his best to avoid accidents and he usually succeeds. Who is most often involved in accidents? "Flyers" who are not afraid of anything. They have no stress, no sense of danger, no mobilization of attention. Stress in this case helps to avoid danger.

You intend to change workplace for a more attractive, more highly paid, with an interesting perspective for the future. Ahead is a conversation with the head of the new company. This is definitely a lot of stress. Do you want to know what to say in your first interview, how to dress, what hair and makeup to do? Do I need to talk a lot, or is it better to listen only by answering questions? Thinking about this situation, running different scenarios in your head, your heart beats faster. You feel the tension build up to the point where you run into a new employer, reach out to greet, and start talking. As the situation picks up momentum, your stress slowly leaves you. However, it empowers and mobilizes you. You are focused and serious, you know what you want and what they want from you. You gradually forget the moments of nervousness that accompanied you during the first minutes of the interview.

In all these cases, stress plays a positive role in a person's life. In a state of mobilization, the body experiences stress, it helps to concentrate on the main thing, to gather all the strength to get what you want. Stress in appropriate doses is activity-driven and beneficial.

The negative role of stress

If you have tension too often and lasts too long, this can lead to serious disruptions in the functioning of various organs, and sometimes the entire body. Stress can affect family situations, professional activities and health. Stress can affect our relationships with loved ones, but also sometimes it is only related to what is happening within us and with us. The duration of stress affects the type of immune disorders that we usually suffer from during prolonged stress. Some people become irritable, others apathetic. Someone is looking for a way out, turning to friends and relatives, while someone withdraws into themselves and silently suffers, bringing themselves to neurosis.

Stress is especially dangerous when it is unreasonable. when you feel that everything around you is annoying, but do not understand what exactly is the cause of anxiety. This condition can last for years. It requires the intervention of specialists. The most powerful shocks in a woman's life are the death of loved ones, divorce, betrayal of a loved one. Such stresses can turn into a real disaster if experienced in the wrong way. You can never be alone with trouble. This is going nowhere. Share your grief or just problems with loved ones, with friends, express what worries. Stress can ruin life as well as improve it.

How the body responds to stress

You may have trouble falling asleep. Waking up in the middle of the night, you experience a nervous cough. You are irritable, impatient, overreacting to the environment, and cannot easily overcome outbursts of sudden anger or depression. You go over your fingers, smoke cigarette after cigarette. Your hands are cold and clammy, you feel a burning sensation and pain in the abdomen, dry mouth, and difficulty breathing. You feel that you are sick.

If you have these symptoms, you are probably living under constant stress. Added to these symptoms can also be a feeling of constant fatigue, the thought that you have too little time to do several things at the same time. You suddenly feel a bad feeling, a sense of fear and shyness, frustration. You may also experience muscle aches, stiff neck, nail biting, jaw clenching, facial muscles tense, and teeth grinding. For some, it happens gradually, while others suddenly experience all of the symptoms at once. Some develop nervous tics, and sometimes cry for no apparent reason.

You don't need to know all of these symptoms to conclude that this stress is causing your problems. Experts say that at least three of the listed signals occurring for a week or more, which indicate the impact of excessive stress, are sufficient. In this case, you need to change your lifestyle, work environment or environment as soon as possible. Create an atmosphere for yourself that will not lead to serious problems with health.

Stress mechanism

The stimulus received by the brain creates corresponding impulses in the pituitary gland. The pituitary gland begins to secrete hormones, which, along with the blood, enter the adrenal glands, which in turn release increased amounts of adrenaline and norepinephrine. Under their influence, high blood pressure is observed, the heart begins to work faster, more glucose, cholesterol and free fatty acids... This determines the increased readiness of the body. Physical and mental strength is ready to fight. If this state of increased alertness persists for a long time, the tension and resistance of the body decreases and nervous exhaustion occurs, deregulation of the body. Immunity falls, a person starts to get very sick. That is why we often say: "All diseases are from the nerves." In part, this is true.

Effects from stress

Prolonged stress gives rise to many diseases. The most vulnerable organs are affected first of all. In some cases, this is due to digestive system, sometimes with breathing, and sometimes with some of the negative effects of stress, several organs will be exposed. Depending on age, gender, experience, education, lifestyle, philosophy and many other factors, some people are more susceptible to the negative effects of stress, others less. The stress response also depends on how we see ourselves - whether as a passive object that is exposed to stress, or an active subject that is responsible for this stress.

How to understand when the body is under stress

The first sign that something is wrong with your body is some trouble falling asleep. Gradually, other diseases join insomnia. You start crying for no reason, you get tired no matter how much you work and how much you rest. You have problems with concentration, attention, memory. Headache, irritability, and sometimes lack of interest in sex appear. These symptoms take hold of you more and more, everything happens gradually, and perhaps that is why you do not see the problem coming. It is only when the state reaches a critical threshold that you begin to feel that something is going wrong. People don't even always realize that they are in the grip of stress. They lose their old love of life, enthusiasm for work, lack of confidence appears in the place of current uncertainty. Gradually stress takes over the whole life. That is why it is necessary to deal with it on time and correctly. Do not hesitate to seek help from a specialist.

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The role of stress in human life. Positive and negative factors

In a progressive age of rapidly evolving technology, it is difficult not to fall prey to stress. High competition, intense work, abundant information flow and the noise of the surrounding bustle will certainly lead a person into a state of stress.

Stress- This is a kind of protective reaction of the human body, caused by nervous overstrain. It is noteworthy that it can bring not only negative, but also positive consequences. It is also worth noting that not only unpleasant but also positive events lead to stress. How it works?

Professionals classify stress into various categories. Among them are concepts such as distress and eustress.

Distress is caused by negative emotions and has detrimental consequences. Its causes can be strong emotional upheavals caused by negative incidents, professional, moral and physical overload, daily routine that does not alternate with new sensations. All of these can lead to acute and chronic stress. Their consequences can be various kinds of physical and mental illnesses.

But, stress can paint not only negative pictures of life. It can also be triggered by a positive emotional upheaval, such as an unexpected career advancement, a large inheritance, etc. For many men, eustress can be triggered by the birth of a child. Some experts argue that positive stress can be triggered by intercourse.

The consequences of eustress are always positive. This type of nervous strain can be a great experience that has a positive effect on emotional balance, stress resistance, determination, self-confidence and physical endurance. All this has a positive effect on professional and household skills.

Each modern man is repeatedly influenced by distress and eustress. This is an important life experience that can always be of great benefit to the person, improving the qualities of his character. In order for negative stress to leave a positive result, it is necessary not to lose self-control and take the necessary measures for relaxation in time.

zdorov-info.com.ua

Stress in the life of a modern person

According to the WHO, 45% of all diseases are associated with stress. Stress (from the English stress - stress) - a state of general stress in the body that occurs in a person under the influence of an extreme stimulus. The founder of the theory of stress is the Canadian physiologist Hans Selye. The stressor is called stressor ... Stressors can be both physical (heat, cold, noise, trauma, own illnesses) and socio-psychological (joy, danger, family or work conflict situation, poor working conditions) factors. Regardless of the nature of the stressor, the body reacts to any such stimulus nonspecifically, i.e. changes of the same type: increased heart rate, increased blood pressure, increased blood levels of adrenal hormones.

Stress mechanism lies in the fact that under the influence of a stress stimulus, the hypothalamus produces a hormone, which enters the anterior lobe of the pituitary gland through the circulatory system, where it activates the synthesis of adrenocorticotropic hormone (ACTH), which stimulates the activity of the adrenal cortex, as a result of which hormones, corticosteroids, enter the blood in large quantities. which in turn stimulate adaptive mechanisms. In the concept of G. Selye, such changes in the body were called the general adaptation syndrome and the allocation of three phases in its structure: the anxiety reaction, the phase of resistance and the phase of exhaustion.

1st phase - alarm reaction, during which the body changes its characteristics. The sense organs, through peripheral receptors, communicate to the central nervous system by the usual afferent pathways about the action of the damaging factor. This happens through specific sensations (visual, auditory, olfactory, tactile, etc.). From the cerebral cortex, signals enter the autonomic nervous system and the hypothalamus. The hypothalamus is a part of the brain that controls and regulates the hormone-forming activity of the anterior pituitary gland, where the highest coordinating and regulating centers of the autonomic and endocrine systems are located, sensitively capturing the slightest disturbances that arise in the body. In the hypothalamus, corticoliberin is secreted, which, entering the pituitary gland with blood, causes an increase in the secretion of ACTH. ACTH is carried by the blood, entering the adrenal glands, causing the secretion of glucocorticoids, which create conditions in the body for adaptation and fight against the stress factor. If the stressor is strong and acts for a long time, all glucocorticoid stores in the adrenal cortex may be depleted and even destroyed. This can lead to death.

2 - resistance phase. If the action of the stressor is compatible with the adaptation capabilities, the production of glucocorticoids is normalized, and the body adapts. At the same time, the signs of anxiety reactions disappear, and the resistance level rises significantly higher than usual. The duration of this period depends on the innate adaptability of the organism and the strength of the stressor.

3 - phase of exhaustion. After prolonged exposure to the stressor to which the body has adapted, signs of anxiety reaction reappear, but the changes in the adrenal cortex and other organs are already irreversible, and if the exposure to the stressor continues, the individual dies.

This is the dynamics of the general adaptation syndrome, but since all stressors also have a specific effect, they cannot always cause exactly the same responses. Even the same stimulus acts differently on different people due to the uniqueness of internal and external conditions that determine the reactivity of each. In the development of the adaptation syndrome, in addition to the hormones of the pituitary and adrenal glands, the nervous system also plays an important role, which determines the nature of the body's response to stress. Although the entire body is affected by the general adaptation syndrome, whether the heart, kidneys, gastrointestinal tract or brain are affected can depend largely on random contributing factors. In the body, as in a chain, the weakest link is torn, although all the links are under load. Therefore, an important role in the development of diseases under the influence of stress belongs to the initial state of the organism. A special place is occupied by emotional stressful situations, which, with frequent exposure, can cause depletion of the body's functional capabilities, which sharply weakens its ability to adapt to the influence of harmful factors.

Stress causes a similar response, which is mediated through the hypothalamus - pituitary gland - adrenal cortex. It manifests itself in the classic triad: an increase in the adrenal cortex and its activity, atrophy of the thymus gland and lymph nodes, the appearance of ulcers of the gastrointestinal tract.

Copy of Stress and Its Role in Human Life.docx

Stress is not something that happened to you,

but the way you perceive it

Hans Selye's words can be taken with complete confidence, since he is the most famous researcher of this so widespread phenomenon. He is also the creator of the theory of stress.

Scientifically, stress is the body's response to extreme environmental changes. G. Selye is a Canadian physiopsychologist (1926) (stress from English - pressure, tension), defines stress as a “reaction of struggle and escape”.

When we feel that the situation is getting out of control, and this threatens us with danger, our body starts a complex chain of physiological and biochemical changes. Their goal is to prepare us for either fight or flight.

Once upon a time, such a mechanism helped humanity to survive. However, with the development of civilization and culture, in most situations, we simply cannot afford either fight or flight. Indeed, it would be strange to see such scenes in the office or on public transport. Therefore, the increased pressure as a result of the release of stress hormones into the blood, vasoconstriction and increased heart rate and respiration do not find a way out and lead to negative changes in the body.

“Stress (in psychology) (English stress) is a state of mental stress that occurs in a person during activities in the most difficult, difficult conditions, both in everyday life and under special circumstances, for example, during space flight, in preparation for graduation exam or before the start of a sports competition "1.

Stress has a significant impact on both the physical health of the body and its mental processes, on the social and psychological functions of a person. This is reflected in all spheres of human life and lays a certain imprint on his capabilities and ways of interacting with the outside world.

Currently, the problem of the impact of stress on human health and activities is gaining popularity. Because in connection with the "technological breakthrough" that mankind has made, the pace of our life has increased dramatically over the past decades. Sometimes people just can't keep up with him. Because of this and many other factors, a person's mood worsens, self-esteem falls, and some insolubility of problems can lead a person to a stressful state.

But you can't talk about stress only as a negative process in our life. We can say that the impact of stress affects a person both negatively and with some positive connotation. Only negative emotions overwhelm us, and therefore we do not always understand that stress helped us, introduced us to another side of this multifaceted life.

As a matter of fact, not only negative emotions, but also positive ones can become a reason for stress. Remember how many times you could not fall asleep after some pleasant event for you - a salary increase, a declaration of love, winning the lottery, winning your favorite team.

But, despite some controversial points affecting the topic of stress, it is necessary for each person to know about the influence of stress on human physiology, on some psychological aspects, since everyone encounters stressful situations.

Stress concept. Causes and overcoming stress

Stress concept

Stress is the taste and aroma of life

One of the most common types of affect these days is stress. V modern life stress plays a significant role. They affect human behavior, his performance, health, relationships with others and in the family.

It is difficult to find a scientific term that is used as often as the word stress. By using this term, people usually mean that they are in a state nervous tension that they are tired or depressed. Meanwhile, stress is not a "painful" condition at all, but a means by which the body fights against unwanted influences.

The most widely used definition is as follows:

"Stress is a stressed state of the human body, both physical and mental." Stress is present in the life of every person, since the presence of stress impulses in all spheres of human life and activity is undoubtedly. Stressful situations occur both at home and at work.

From a management perspective, the most interesting are the organizational factors that cause stress in the workplace. Knowing these factors and paying special attention to them will help prevent many stressful situations and increase the efficiency of managerial work, as well as achieve the goals of the organization with minimal psychological and physiological losses of personnel.

Translated from English, stress is pressure, pressure, tension. According to G. Selye, stress is a nonspecific (that is, the same response to different influences) response of the body to any demand presented to it, which helps it to adapt to the difficulty that has arisen, to cope with it. Any surprise that disrupts the normal course of life can be stressful. At the same time, as G. Selye notes, it does not matter whether the situation we are faced with is pleasant or unpleasant. It is only the intensity of the need for restructuring or adaptation that matters. As an example, the scientist cites an exciting situation: a mother, who was told about the death of her only son in battle, experiences a terrible mental shock. If many years later it turns out that the message was false and the son suddenly enters the room safe and sound, she will feel the strongest joy. The specific results of the two events - grief and joy - are completely different, even opposite, but their stressful effect - the nonspecific demand for adaptation to a new situation - may be the same.

Currently, scientists distinguish between eustress (positive stress, which is combined with a desired effect and mobilizes the body) and distress (negative stress with an unwanted harmful effect). With eustress, activation occurs cognitive processes and processes of self-awareness, comprehension of reality, memory. Work-related distress tends to extend into non-work hours. It is difficult to compensate for such an accumulated consequence during leisure hours; it must be compensated during working hours.

Any event, fact or message can be stressful, i.e. become a stressor. Stressors can be a wide variety of factors: microbes and viruses, various poisons, high or low temperature environment, trauma, etc. But such stressors can be any emotiogenic factors, i.e. factors influencing the emotional sphere of a person. This is all that can excite us, unhappiness, a rude word, an undeserved resentment, a sudden obstacle to our actions or aspirations. At the same time, whether this or that situation is the cause of stress or not depends not only on the situation itself, but also on the person, her experience, expectations, self-confidence, etc. Especially of great importance is, of course, the assessment of the threat, the expectation dangerous consequences that the situation contains.

This means that the very occurrence and experience of stress depends not so much on objective as on subjective factors, on the characteristics of the person himself: his assessment of the situation, comparing his strengths and abilities with what is required of him, etc.

Stress should not be avoided. Regardless of what you are doing or what is happening to you, there is always a need for energy to maintain life, repel an attack, and adapt to constantly changing external influences. Even in a state of complete relaxation, the sleeping person experiences some stress. The heart continues to pump blood, the intestines continue to digest yesterday's dinner, and the respiratory muscles provide movement of the chest. Even the brain does not fully rest during periods of dreams.

Selye believed that complete freedom from stress meant death. Stress is associated with pleasant and unpleasant experiences. The level of physiological stress is at its lowest in moments of indifference, but never zero (as mentioned above, this would mean death). Pleasant and unpleasant emotional arousal is accompanied by an increase in physiological stress (but not necessarily distress). "

Causes of stress

Stress is a common and common occurrence. We all experience it at times - maybe as a feeling of emptiness in the depths of the stomach when we get up, introducing ourselves in class, or as increased irritability or insomnia during an exam session. Minor stress is inevitable and harmless. Excessive stress is what creates problems for individuals and organizations. Stress is an integral part of human existence, you just need to learn to distinguish between an acceptable degree of stress and too much stress. Zero stress is not possible.

Stress can be caused by factors related to the work and activities of the organization or events in a person's personal life. The causes of stress, or stressors, are conventionally divided into two groups: physical and mental (signal), similarly, physiological and psychoemotional stresses are distinguished.

Physiological stress includes the body's reactions to:

  • cooling;
  • lack of O 2;
  • blood loss;
  • trauma;
  • intoxication;
  • physical activity;
  • deprivation of food.

    • Psychoemotional stress includes reactions to a danger signal:

  • unexpected touch;
  • instability of the support;
  • a rapid increase in the size of an indistinct object;
  • loneliness or overpopulation.

    • In a person, in addition to such factors, the cause of stress can be information overload and deficit, lack of time, uncertainty of the outcome.

    In recent years, attention has been paid to occupational stresses:

    • uncertainty of the job assignment;
    • underloading or overloading;
    • responsibility for people;
    • unfair assessment of work;
    • poor working conditions.

    1.3. Manifestations of stress

    So, stress is a stressed state of the body, i.e. a nonspecific response of the body to a demand presented to it (stressful situation). Under the influence of stress, the human body experiences stressful tension. Consider the various human conditions that can signal the presence of internal tension in the body. Conscious assessment is able to transfer these signals from the emotional sphere (feelings) to the rational sphere (mind) and thereby eliminate the undesirable state.

    Signs of stress

    1. Inability to focus on something.

    2. Too frequent mistakes in work.

    3. Deteriorating memory.

    4. Feeling tired too often.

    5. Very fast speech.

    6. Thoughts often disappear.

    7. Pains appear quite often (head, back, stomach area).

    8. Increased excitability.

    9. Work does not bring the same joy.

    10. Loss of sense of humor.

    11. The number of cigarettes smoked is sharply increasing.

    12. Addiction to alcoholic beverages.

    13. Constant feeling of malnutrition.

    14. Appetite disappears - the taste for food is completely lost.

    15. Inability to finish work on time.

    Under the same conditions, different people may experience stress in different ways; the main "blow" can fall on different systems: cardiovascular, digestive or immune, which obviously depends on a number of constitutional characteristics of the organism, determined, in particular, by heredity. Perhaps, apparently, the influence of the characteristics of the stressful situation itself.

    The role of stress in human life

    There are no people who have no problems. We successfully cope with most of our difficulties on our own. But some events may seem insoluble for us and our loved ones, for a long time "knock us out of the rut." It is about stressful situations.

    Stress not only helps to cope with an acute critical situation, but also - with its repetition or prolonged action - contributes to the effective launch of specific, usually more economical adaptive responses. Stresses are formed in a child during the prenatal period. They may be caused by the movements of the mother, creating a moderate oxygen deficiency, in the struggle for which the child develops motor activity, and this accelerates the formation of many systems of his body. If the mother overeats and her blood contains excess nutrients, physical activity the fetus, on the contrary, is reduced, and its development is inhibited.

    Concept, functions, essence of stress

    Introduction

    psychology stress relaxation

    Stress is considered one of the more popular types of affect in our time. It presupposes a state of too powerful and prolonged emotional stress that occurs in a person when his nervous system acquires a psychological overload. Stress disrupts labor activity person, disrupts the normal development of his behavior. Stresses, especially if they are frequent and prolonged, have a negative impact not only on the psychological state, but also on the physical state of a person's health. They assume the main "risk factors" in the manifestation of diseases such as the gastrointestinal tract and cardiovascular system.

    The term stress in translation from English means influence, tension, diligence, and in addition, an external influence that organizes this state.

    The concept of "stress" all the more intensely and firmly enters our life. It owes its own appearance to the Canadian doctor and biologist G. Selye, who in 1936. focused interest on the specific response of the organism to each condition presented to it

    The factors activating this tension were called stressors: they can be physical (the influence of cold, infection), or mental (an acute conflict situation in the family, at work).

    Stress is not only a nervous tension in dealing with the effects of stressors, but also an adaptive response of the body. This is where Selye's theory of cumulative adaptation syndrome began. The theory goes through three main phases: the state of anxiety (the body evaluates the state of anxiety, a feeling of difficulty appears), then - the phase of high resistance (resistance - when the protective powers of the body are animated). And finally - the phase of exhaustion (if the individual feels that his strength is running out).

    So stress presupposes a biologically appropriate response from the body. Sometimes they try to consider it as something bad, unhealthy, but life demonstrates that eliminating stressful reactions is not acceptable. G. Selye believes that the complex part of life, the product of our activity - stress - is not only dashing, not only a tragedy, but also a great benefit, since in the absence of stressors the individual is doomed to a colorless existence.

    Research object: a person as a psychological phenomenon.

    Research Subject: Main Theoretical Combinations for Stress Research

    The purpose of the course work: to explore the views formed in psychology about stress and how to deal with it.

    Historical analysis of the concept of stress in foreign and domestic psychology;

    Exploring current emotional beliefs about stress;

    Emphasizing the content of the concept of stress.

    1. The concept of stress. Main reasons

    1Stress concept. Main reasons

    One of the more well-known types of affect in our time is considered stress. In today's society, stress plays a significant role. Stress has a huge impact on a person's behavioral characteristics, his ability to work, health, relationships with people around him. Stress is a state of too powerful and prolonged emotional stress that occurs in a person if his nervous system is experiencing emotional overload. A more widely used definition is the following: "Stress is a stressed state of the human body, both physical and mental." It exists in the life of every person, because the presence of stressful situations in all areas of human life and activity is unconditional.

    Every phenomenon, circumstance or news can induce stress, that is, be a stressor. Stressors can be a wide variety of conditions: microorganisms, viruses, various poisons, atmospheric temperature, trauma, and much more. However, it turned out that such stressors can also be various emotiogenic factors, factors that affect the emotional area of ​​people.

    All this, without exception, can agitate us, grief, a cruel word, an undeserved insult, an unexpected obstacle to our aspirations. Whether this or this situation is the cause of stress or not depends not only on the situation itself, but also on the person, her skills, hopes, self-confidence, etc.

    Of course, hazard analysis, the expectation of unsafe results, which the situation has in itself, plays a huge role.

    Consequently, the very appearance and feeling of stress depends not so much on objective as on subjective conditions, on the characteristics of the person himself: his assessment of the situation, comparing his own strengths and abilities with what is needed of him.

    Stressful conditions occur both at home and in the workplace. According to the idea of ​​management, organizational factors that stimulate stress among workers show the maximum interest. Understanding these factors and giving them special interest will help to avoid almost all stressful situations and increase the effectiveness of managerial work, and in addition to achieve the goals of the organization with the least psychological and physiological losses of personnel. Since it is stress that is considered a factor in numerous diseases, and therefore, causes significant harm to a person's health, while health is one of the necessary criteria for achieving success in any activity. For this reason, the work also considers individual factors that can cause stress. In addition to stress factors, the stress state of the body is analyzed - stress stress, its main features and prerequisites.

    Translated from English, the term stress is influence, pressure, tension, and distress is unhappiness, grief, ailment, need. According to G. Selye, stress is a nonspecific (that is, the same to different influences) response of the body to any condition shown to it, which can help it adapt to the problem that has arisen, cope with it, Every surprise that disrupts the dining course of life , can cause stress. At the same time, as G. Selye notes, it does not in any way matter how much we are pleased with the situation with which we have met. What matters is only the intensity of the need for restructuring or adaptation. As a model, Selye cites a disturbing situation: the mother, who was notified of the death of her only son in battle, feels a terrible inner shock. If after some time they say that the news was false and the son suddenly enters the house safe and sound, she will feel the most powerful joy.

    The multidimensionality of the action of stress in humans is so enormous that it was necessary to carry out research on the entire typology of its manifestations. In the current period, it has been established to divide stress into two key types: systemic and mental. Since a person is considered a social being and in the activity of his accumulated concepts, the mental sphere plays the main role, in this case, most of all, mental stress is more important for the regulation process.

    The peculiar results of the two incidents - unhappiness and pleasure - are absolutely diverse, including the opposite, but their stressful influence - the nonspecific conditions of adaptation to new conditions - can be one and the same. Stress is a simple and often confusing manifestation. We all periodically feel it - it is able to appear as a feeling of a vacuum in the depths of the stomach, when we rise, introducing ourselves in society, or as high nervousness or insomnia during the examination session. Small stresses are inevitable and unsafe. Excessive stress itself creates difficulties for individuals and institutions. Stress is considered a necessary component of human life, you just need to learn to distinguish between acceptable levels of stress and too much stress.

    This type of stress, which we will analyze in this work, is formed as excessive psychological or physiological stress.

    2 Types of stress. Stress and frustration

    In his most recent works, G. Selye emphasizes two types of stress: physiological (eustress) and pathological (distress).

    Translated from English, stress is influence, pressure, tension, and distress is unhappiness, grief, ailment, need.

    From these positions, sensitive (psychological) stress, in turn, requires an ambiguous assessment: depending on the power, vital activity, positive or negative emotional reaction, it can proceed within normal boundaries or turn into the most painful state. Under the influence of negative feelings (unrequited love, death of a loved one, forced separation from the Motherland), there were many remarkable creations in the field of painting, literature and art. V. Kataev showed this feature of creativity: “In the origins of genius creativity, look for betrayal or unrequited love. The more dangerous the wound, the more brilliant the artist's creation. "

    Together with these frequent stressful situations, they "repress" a person's sensitive device, over-irritate the autonomic nervous system, which is responsible for maintaining an active vitality. As a result of the ongoing shifts in the ratio of the sympathetic and parasympathetic systems, a kind of "diseases of social adaptation" are formed. It is customary to refer to such diseases primarily as hypertensive

    disease and peptic ulcer of the stomach.

    From the standpoint of the positive influence of alcohol, oppressing emotional stress, certain creators of alcohol addiction regard it. The famous Swedish scientist L. Levn discovered that all cheerful emotions (admiration) stimulate the same vivid psychophysiological reactions inherent in negative emotions.

    In the past years, prescriptions have emerged regarding the likelihood of stress formation not only under the influence of an excess of stressors, but also in the presence of their deficiency. In the experience, information about the development of stress in the criteria of artificially created isolation, sudden limitation of external signals (a position called sensory deprivation), presence in unusual, unusual areas of habitation (hydronauts, astronauts). Thus, emotional stress can be caused by a lack of sensory experiences: they are especially painful for people of an active, active mind. In a similar way, the issue of saving and strengthening psychological well-being must presuppose an adequate balance of positive and negative emotions.

    The concept of frustration is also close to the concept of stress. This term, translated from Latin, means deception, vain anticipation. Frustration is perceived as tension, anxiety, despair, rage that take possession of a person when, on his way to achieving a goal, he meets unexpected problems that prevent the satisfaction of a need.

    Frustration forms, in a similar way, along with the initial motivation, a new, defensive motivation, which is aimed at overcoming the obstacle that has arisen.

    Past and recent motivation is realized in psychological reactions. The most popular response to frustration is considered to be the emergence of aggressiveness, concentrated most of all on obstacles. The appropriate response to obstacles is to deal with or bypass it, if possible; hostility, rapidly turning into rage, is expressed in violent and inappropriate reactions: humiliation, physical attacks on a person (pinching, pounding, pushing) or an object (breaking it). Retreat and withdrawal. In certain embodiments, the subject responds to the frustration by withdrawing (eg, leaving the room) accompanied by hostility that is not freely expressed.

    Frustration pulls emotional pathologies with it only when an obstacle to the strongest motivation is formed. In cases where the nipple is taken away from children starting to drink, they will react with anger, but at the end of sucking there are practically no emotional manifestations.

    1.3 Physiological mechanisms stress

    The study shows that the physiological indicators of stress include ulcers, migraine attacks, hypertension, back pain, joint pain, shortness of breath and heart pain.

    Psychological tensions include irritability, hunger, depression, and low interest in interpersonal and sexual relationships.

    Nowadays, no one doubts that in the presence of stress (whether it is an illness, physical torment or emotional shock - powerful, low, prolonged, temporary), the most difficult nervous mechanisms are turned on.

    Suppose there was a disagreement or some repulsive phenomenon: a person is agitated, unable to find a place for himself, an undeserved insult gnaws at him, a nuisance due to the fact that he could not behave himself correctly, did not find the words. He himself would be glad to disconnect from these thoughts and ideas, but again and again scenes of what happened appear before his eyes; and again a swell of resentment and indignation flies in.

    Three physiological adaptations of this stress can be noted.

    · First, a high-intensity, stable center of excitement has developed in the cerebral cortex, the so-called dominant, which subjugates all the activities of the body, all, without exception, the actions and thoughts of the individual. Therefore, in order to calm down, it is necessary to eliminate, defuse this dominant, or form a new, competing one. All distracting methods (reading a very interesting novel, switching to a favorite process) are, in fact, focused on the development of a competing dominant. The more interesting the business into which the upset person strives to move, the easier it is for him to form a competing dominant. Therefore, each of us does not interfere with having any hobby that opens the way for positive emotions.

    · Secondly, following the emergence of the dominant, a special chain reaction is formed - one of the deep structures brain - the hypothalamus, forcing a nearby important gland - the pituitary gland - to release into the blood a huge portion of adrenocorticotropic hormone (ACTH). Under the influence of ACTH, the adrenal glands produce adrenaline and other physiologically active elements (stress hormones), which cause a versatile result: the heart begins to contract more often and more intensely (recall how it “jumps out” of the chest in the presence of horror, anxiety, anger), blood pressure increases ( therefore, a headache may occur, a sudden heart attack may occur, and breathing quickens). In this phase, requirements are prepared for the purpose of active muscular loading. However, the present person, in comparison with the primitive, after stress, as a rule, never lets the accumulated muscle energy into action, it is for this reason that biologically active elements circulate in his blood for a long time, which do not allow the nervous system or internal organs. It is necessary to neutralize stress hormones, and the best companion here is physical education, increased muscle work.

    · Thirdly, due to the fact that the stressful situation retains its significance (the incident did not end successfully and some need remained irritated in this way, otherwise there would be no negative emotions), impulses are again and again credited to the cerebral cortex. dominants that support dynamism, and stress hormones continue to be released into the blood. Thus, you need to reduce for yourself the importance of this unfulfilled aspiration or find a way to implement it.

    2. Causes and signs of stress stress

    1 Factors causing stress

    Reducing the productivity and security of the individual, unnecessary overexertion is expensive for institutions. Almost all the difficulties of employees, which are reflected exactly both in their salaries and in the results of their activities, and in the health and well-being of employees, nestle in psychological stress. Stress directly and indirectly raises the costs of achieving organizational goals and reduces the quality of life for vast numbers of workers.

    Stress can be conditioned by factors associated with the work and activities of the company or the events of a person's own life.

    Consider these conditions, operating from within the company, that stimulate stress.

    Overload or very light workload, that is, an order that should be completed within a certain period of time.

    The employee was simply entrusted with an exorbitant number of tasks or an unreasonable level of output for this period of time. In this case, as a rule, there is excitement, frustration (a sense of disaster), as well as a feeling of hopelessness. But underloading can induce the same feelings. An employee who does not get a job commensurate with his ability tends to feel anxious relative to his worth and position in the social structure of the organization, and feels obviously unrewarded.

    Role conflict.

    A conflict of roles arises in this case if ambiguous conditions are presented to the worker. For example, a salesperson may be tasked with responding to customer requests in no time, but if he is observed talking to a customer, he is told not to forget to fill the shelves with food.

    The conflict of roles can also happen as a consequence of the interference of the principle of one-man management. Two supervisors can give conflicting instructions to an employee.

    For example, the director of an organization may ask the head of the shop to maximize the production of products, at the same time the head of the technical control department will demand strict adherence to quality standards.

    Role conflict can also arise from differences between the norms of the informal group and the conditions of the formal company. In these conditions, the individual is able to feel tension and excitement, as he wants to be accepted by the group, on the one hand, and comply with the requirements of the leadership on the other.

    Uncertainty of roles.

    Uncertainty of roles appears in the current case when the employee is not convinced of what is required of him. In contrast to the conflict of roles, here the conditions will not be ambiguous, however, they are evasive and vague. The society must have a correct understanding of the expectations of management - what they must do, how they must do, and how they will evaluate afterwards.

    Uninteresting work.

    Certain studies demonstrate that individuals with more interesting work are less anxious and less physically ill than those who specialize in boring jobs. But people's beliefs about the concept of "interesting" activity are different: what may seem at first glance fascinating or boring for one person will not necessarily be interesting to others.

    There are other factors as well.

    Stress can appear due to terrible physical circumstances, for example, a deviation in room temperature, poor lighting or strong noise.

    Misalignment of authority and responsibility, poor communication channels in the company, and unreasonable conditions of employees towards each other can also cause stress.

    Such a state will become ideal when performance is at an acceptable level. high level and stress is as low as possible.

    To achieve this, managers and other employees of the organization must learn to manage stress in themselves. How do you manage to increase and decrease your stress levels?

    .Develop a concept of values ​​in your own work. Rate your own work in the following ways: “must commit today,” “commit later this week,” and “work when there is time.”

    .Learn to say no when you reach the limit, after which you can no longer take on more work. Explain to your supervisor that you understand the significance of the assignment. Then outline some of the preeminent work that you are working on during this period. If he asks for a new assignment, ask yourself what work you should postpone until the end of the new assignment.

    .Develop a particularly effective and lasting relationship with your boss. Understand his difficulties and orient him to see yours. Train your manager to value your values, your workload.

    .Never give agreement with your boss or anyone else who begins to impose ambiguous conditions (conflict of roles). Explain that these requirements are pulling you backward. Ask to arrange a meeting with absolutely all parties involved in order to find out the problem. Do not take an accusatory / hostile attitude; simply explain what specific difficulties are creating dualistic conditions for you.

    .Notify your boss or employee if you feel that the expectations or standards for evaluating your assignment are not clear (role ambiguity). Let them know that you are somewhat unsure about some of the specific questions asked and would like to be able to discuss these questions with them.

    .Discuss feelings of despondency or lack of interest in the work with your manager. Consider once again that you should not be in a complaining state. Explain that you are an advocate of challenging work and would like to be able to assist in other types of work.

    .Look for daily disconnection and entertainment times. Close the door for five minutes every morning, lift and support your feet on something, completely loosen up and put the work out of your head. Head towards pleasant ideas or images to refresh your mind. Leave your workplace from time to time to change the situation or the development of your thoughts. Do not dine there and do not linger long after you should have already gone home or started other work.

    Other conditions associated with a decrease in the likelihood of stress include the implementation of appropriate nutrition, maintaining oneself in shape with the help of exercise and the result of a unified balance in life.

    In order to dispose of others, while achieving significant work productivity and a low degree of stress, it is possible to recommend the following:

    .Assess the opportunities, needs and inclinations of your workers, and try to choose the size and type of work for them that are appropriate for their reasons. Once they show satisfactory results on these tasks, increase their workload if they want to. At suitable options delegate capabilities and responsibilities.

    .Allow your workers not to perform any task if they have a good reason to do so. If this assignment is necessary, explain why it is needed, and prioritize their work in order to give certain time and resources for completing the additional assignment.

    .Describe accurately the specific areas of capability, responsibility, and operational expectation. Apply two-way communication and data from your own subordinates (opposite interconnectedness).

    .Apply a leadership image that is appropriate for the given situation.

    .Ensure adequate rewards for efficient work.

    .Become a mentor according to your relationship to your subordinates, shaping their capabilities and negotiating time-consuming tasks with them.

    2 Stress tension

    Thus, stress is a difficult situation for the body, i.e. nonspecific result of the organism in the demand shown to it (tense situation). Under the influence of stress, the human body feels a tense state.

    Consider the different conditions of a person that can warn of the presence of internal stress in the body. A meaningful analysis is able to transfer these signals from the psychological (feeling) to the rational (mind) and thereby eliminate an unnecessary state.

    Signs of stress stress:

    .It is impossible to concentrate on anything.

    .Very frequent errors in work.

    .The memory gets worse.

    .Fatigue is often felt.

    .Speech gets faster.

    .Thoughts disappear.

    .Headaches appear more often.

    .Increased excitability.

    .Work does not provide the same pleasure.

    .The sense of humor becomes less.

    .The craving for smoking increases.

    .Addiction to alcohol appears.

    .Feeling of malnutrition more often.

    .The taste for food is lost.

    .Inability to finish work on time.

    When we have identified signs of stress in our body, then we need to reliably study its causes.

    Causes of stress stress:

    .Very often we do not what we want to do, but what we need to do, what is the duty.

    .Constant lack of time.

    .Constantly pushing something, we don't have time to go anywhere.

    .It begins to seem that everyone around you is squeezed.

    .I want to sleep all the time.

    .We begin to see many dreams.

    .Increased craving for smoking.

    .Drinking more alcohol than before.

    .I don't like almost everything

    .There are constant conflicts everywhere.

    .All the time a feeling of dissatisfaction with life.

    .We commit debts.

    .An inferiority complex appears.

    .I don't want to talk to anyone about my problems.

    .We don't feel respect for ourselves.

    Not all causes of stress are listed. Everyone must independently analyze their own state and identify the causes of stress, which are characteristic only of their body.

    The predisposition to stress stress can also be determined using various tests.

    3. Ways to deal with stress

    1 Relaxation

    The automatic alarm reaction consists of three successive phases (according to the theory of G. Selye):

    Adaptation.

    In other words, if stress occurs, then very soon the stress state begins to decrease - a person somehow begins to calm down. Undead fitness is cut off (or completely absent), then the possibility of the occurrence of any psychosomatic diseases or disorders is not excluded.

    Thus, if a person seeks to focus his own efforts in maintaining health, in this case, in a stressful impulse, he must consciously respond with relaxation.

    With the help of this type of active protection, the person in stay intervenes in each of the 3 phases of stress. Thus, he is able to prevent the influence of a stress impulse, to suspend it, or (if a tense situation has not yet arrived) to reduce overvoltage, thereby preventing psychosomatic pathologies in the body.

    By activating the work of the nervous system, relaxation regulates the state and level of mental agitation, makes it possible to reduce or throw off the psychological and muscle tension initiated by stress.

    So what is relaxation?

    Relaxation is a method by which you can partially or completely get rid of physical or mental stress.

    Relaxation seems to be a very necessary method, because it is quite easy and simple to take possession of it - no special education is required, including innate talent. However, there is one inevitable requirement - motivation, i.e. anyone should understand why they are seeking to learn relaxation.

    Relaxation methods must be studied in advance, so that in a crisis period you can easily counteract irritation and mental fatigue. With the regularity of classes, relaxation procedures will eventually become a habit, will become correlated with pleasant emotions, although in order to study them, willpower and endurance are needed.

    Relaxation exercises.

    Most of us are now so accustomed to spiritual and muscular tension that they accept it as a natural state, without even realizing to what extent it is contraindicated. It is necessary to understand exactly that, having studied relaxation, you can learn to coordinate this tension, to delay and relax according to your will, according to your own will.

    Thus, it is preferable to perform exercises of relaxation gymnastics in a separate room, without prying eyes. The aim of the procedures is absolute muscle relaxation. Complete muscle relaxation has a positive effect on the nervous system and lowers spiritual balance.

    Here are some examples of relaxation exercises.

    .Lie still for about two minutes with your eyes closed. Imagine the room you are in. First, try to mentally walk the entire room, and then work your way around the entire perimeter of your body - from head to heels and back.

    .Try to carefully monitor your breathing, passively aware that you are breathing through your nose. Mentally note that the air you breathe in is somewhat colder than the air you breathe out.

    .Take a shallow breath and hold your breath for a second.

    At the same time, sharply tense all muscles for a few seconds, trying to feel the tension throughout the body. Relax as you exhale. Repeat 3 times.

    Then lie still for a few minutes, relaxing and focusing on feeling the heaviness of your body. Enjoy this pleasant sensation.

    Now do exercises for specific parts of the body - with alternating tension and relaxation.

    Exercise for the muscles of the legs. Tighten all the muscles in your legs at once - from heels to thighs. For a few seconds, fix the tension, trying to feel the tension, and then relax the muscles. Repeat 3 times.

    Then lie still for a few minutes, completely relaxing and feeling the weight of your relaxed legs.

    Register all sounds of the environment in consciousness, but do not perceive. The same applies to thoughts, however, do not try to overcome them, they only need to be registered.

    The following exercises are identical to the exercise described above, but apply to other muscles in the body: gluteal muscles, abdominals, chest muscles, arm muscles, facial muscles (lips, forehead).

    In conclusion, mentally "run" through all the muscles of the body - is there not even the slightest tension left anywhere. If so, try to take it off, as the relaxation should be complete.

    When completing the relaxation exercises, take a deep breath, hold your breath and momentarily tense the muscles of the whole body: as you exhale, relax the muscles. After that, lie on your back for a long time - calmly, relaxed, breathing evenly, without delay. You have regained faith in yourself, are able to overcome a stressful situation - and there is a feeling inner peace... After completing these exercises, you should feel rested, full of strength and energy.

    Now open your eyes, then close your eyes a few times, reopen and stretch sweetly after a pleasant awakening. Sit down very slowly, smoothly, without jerking. Then, just as slowly, without sudden movements, stand up, trying to maintain a pleasant feeling of inner relaxation for as long as possible.

    Over time, these exercises will be performed faster than at the beginning. Later, you can relax your body when you need it.

    2 Concentration

    The inability to concentrate is a factor directly related to stress. For example, most of the working women of the fairer sex at home carry out 3 functions: housewife, wife and mother. Anyone with these functions asks from a woman concentration, maximum interest and, of course, absolute dedication.

    Multiple non-concentration appears. Any of these 3 functions gives rise to a whole series of impulses that distract the woman's interest from the work performed during this period and can provoke a tense situation. Such tearing apart from day to day leads in the end everything to exhaustion, mainly mental. In this case, concentration procedures are simply irreplaceable. They are allowed to be performed wherever and if necessary during the day. For the basics, it is preferable to exercise at home: early in the morning, on the eve of leaving for work (school), or in the evening, before going to bed, or, even more correctly, immediately after returning home.

    Thus, let us note the approximate order of performance of concentration exercises.

    Try not to have spectators in the room in which you are going to study.

    Sit on a stool or regular chair - only sideways to the back, so as not to lean on it. In no case should the chair be with a soft seat, otherwise the effectiveness of the exercise will decrease. Sit as comfortably as possible so that you can be still for a certain amount of time.

    Put your hands freely on your knees, close your eyes (they should be closed until the end of the exercise so that attention is not distracted by foreign objects - no visual information).

    Breathe through your nose calmly, without straining. Try to focus only on the fact that the air you breathe is colder than the air you breathe out.

    Now, two options for concentration exercises:

    a) concentration on the account.

    Count from 1 to 10 slowly in your mind and focus on that slow counting. If at some point thoughts begin to dissipate and you are unable to concentrate on counting, start counting over again. Repeat counting for a few minutes.

    b) concentration on the word.

    Choose a short (preferably two-syllable) word that evokes positive emotions in you or is associated with pleasant memories. Let it be the name of a loved one, or an affectionate nickname that your parents called you in childhood, or the name of your favorite dish. If the word is two-syllable, then mentally pronounce the first syllable as you inhale, the second as you exhale.

    Concentrate on "your" word, which will henceforth become your personal slogan when concentrating. It is this concentration that leads to the desired side effect - relaxation of all brain activity.

    Do concentration-relaxation exercises for a few minutes. Exercise as long as you enjoy it.

    After finishing the exercise, run your palms over your eyelids, slowly open your eyes and stretch. Sit quietly in your chair for a few more moments.

    Point out that you have overcome absent-mindedness.

    Situations often arise when it is difficult to remember someone's surname or some idea of ​​your own. We often stop perplexedly in the middle of a room or hallway, trying to remember what we went for or what we wanted to do. It is in such cases that a short-term concentration on command is recommended - on your own word or on the account. In most cases, a word (or thought) that has dropped out of memory will come to mind literally in a moment. Of course, there is no guarantee that it will always succeed. But with the help of concentration on a word or counting, you can recall forgotten things faster than with the help of increased memory tension. With this simple method, a person is able to make an effort and overcome himself.

    Conclusion

    The state of stress in humans is as old as the person itself. Everyone is exposed to stress - from a newborn to a powerless old man.

    Stress is by no means just an evil inclination, by no means only misfortune, but also a great benefit, since without stresses of a different nature, our life activity would become similar to some colorless and gloomy miserable existence.

    Being active is only one way to end stress: there is no way you can sit it out and do it.

    The constant concentration of attention on the bright sides of life and in actions for which they have every chance to improve their position, in no way only preserves the state of health, but also contributes to success. Nothing is more discouraging than failure, nothing is more encouraging than the result.

    Stress can be overcome, you only need aspiration and a little free time for yourself. Another problem is that there is no desire - it is simply pleasant for a person to realize that what he feels is stress, telling and “complaining” to absolutely everyone, about how deeply stressed he is, looking for sympathy and understanding in this.

    Bibliography

    psychology stress relaxation

    1. Vasilyuk FE Psychology of experience. M .: "Knowledge" 1984

    Gippenreiter Yu.B. Introduction to general psychology M .: "Chero", 1998

    Zhdanov O.I. Stress: essence, function, meaning // World of psychology. 2008. No. 4.

    Kizhaev-Smyk L.A. Psychology of stress M .: "Science", 1983

    Maklakov A.G. General psychology M .: SPB, 2003

    Stolyarenko L.D. Fundamentals of Psychology M .: "Science", 2001

    Stress [electronic resource] .- access mode: http://ru.wikipedia.org/wiki/Stress Wikipedia (11.11.2010)

    Stress [electronic resource] .- access mode: http://www.effecton.ru/409.html Effecton.ru (11.11.2010)

    Stress - stress management [electronic resource]. - access mode: http://www.lossofsoul.com/STRESS/ LossofSoul.com (11.11.2010)

    Sudakov K. V. Systemic mechanisms of emotional stress M .: "Science", 1981

    What is stress? [electronic resource] .- access mode: http://www.depressia.com/page_1014.html Depressia.com (11.11.2010)

    Shcherbatykh Yu. V. Psychology of stress M .: "Eksmo", 2008

    Shcherbatykh Yu. V. Psychology of stress and methods of correction St. Petersburg: "Peter" 2007

    Preservation and maintenance of the constancy of the internal environment of the body in a constantly changing environment.

    Mobilizing the body's resources to survive in a difficult environment

    Adaptation to unfamiliar living conditions

    When exposed to an irritating factor, a person forms an assessment of the situation as threatening. The degree of threat is different for everyone, but in any case it causes negative emotions. Awareness of the threat and the presence of negative emotions "push" a person to overcome harmful influences: he seeks to fight the interfering factor, destroy it, or "move away" from it. The person directs all his forces to this. If the situation is not resolved, and the strength to fight ends, neurosis and a number of irreversible disorders in the human body are possible. The presence of a perceived threat is the main stress factor of a person. Since in the same situations some people see a threat of varying degrees, while others in the same conditions do not see it at all, then each stress and its degree are different. The threat that has arisen causes defensive activity in response. The personality activates defense mechanisms, past experience, abilities. Depending on a person's attitude to a threatening factor, on the intellectual capabilities of his assessment, motivation is formed to overcome the difficulty or avoid it.

    Research by specialists has shown that, to a certain extent, stress is beneficial for a person, since it plays a mobilizing role in his life and contributes to adaptation to the changed conditions of life and work. At the same time, if stressful influences on a person exceed his adaptive capabilities or are carried out for a long time, then they can lead to undesirable negative consequences. A person may feel a threat to his health, life, material well-being, social status, self-esteem, their loved ones, etc. From a psychological point of view, the state of stress includes a specific form of reflection by a person of an extreme situation and a model of behavior as a response to this reflection.

    In modern psychology, the concept of coping is widespread (from English to cope - to cope), i.e. the ability to cope with a difficult situation. Sometimes it can be destructive, for example, if a person goes "into a dull defense": no, this did not happen; no, it can't be. But more often than not, a positive meaning is put into this concept: overcoming and successfully resolving a crisis situation. There are different strategies for coping with stress. One of them is the ability to express emotions. Another is the reassessment of the situation, the construction of a different picture of events. The third way is purposeful actions that allow changing the situation that cannot be reassessed, when tears cannot help grief either.

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