How to get rid of stress and anxiety: 7 simple steps

Stress is a natural state of the body, developed by evolution, as a reaction to danger or a difficult situation. It mobilizes all the body's resources and helps to develop effective protection. When stressed, the concentration of certain hormones in the blood increases, primarily adrenal hormones - adrenaline and cortisol. The heart rate and breathing increase, and metabolism is activated.

In other words, stress is a protective mechanism inherited by humans from the animal world.

Does this mean that stress is not dangerous? Not at all. After all, the level of stress may not always be adequate to the threat. In addition, prolonged, incessant stress, albeit of low intensity, definitely harms the nervous system and the entire body as a whole.

Constant stress can lead to various diseases:

• weakening of the immune system,
• hypertension,
• heart attack,
• cerebrovascular accident,

and some others.

In addition, it can cause such an unpleasant syndrome as depression, or, more precisely, a depressive state.

To find out how to get rid of stress that torments you, you should understand its causes. This could be uncertainty about the future, dissatisfaction with the social and financial situation, problems in your personal life, and various phobias.

Development mechanisms

Any human body has mechanisms that can deal with negative events. In the absence of such abilities, the body may die from the accumulation of negative emotions.

Any temperature change, trouble or happiness, even medications cause a state of stress in a person. In one case it is insignificant, in another it is very strong. A biochemical reaction occurs in the body, as a result of which adrenaline is released.

But people react differently to stressful situations and cope with them in different ways. It happens that a person, having experienced pain and anxiety, soon pulls himself together and continues to enjoy life. But it also happens differently. A person is not able to overcome his emotions and again and again returns to events that are unpleasant to him, he becomes nervous and cannot calm down in any way. Why is this happening?

Etiology of depression

Depression occurs due to the influence of many unfavorable factors.
Physiological and psychosocial factors may underlie the disease. Doctors attribute the deterioration in human health to a deficiency of biogenic amines. If the body lacks the required amount of serotonin, norepinephrine and dopamine for a long time, then signs of severe irritability and apathy, bad mood and deep despondency, fear and anxiety are observed.

The amount of necessary chemical compounds in the blood decreases as a result of certain external circumstances, for example, prolonged exposure to darkened rooms, which is typical for representatives of certain professions (miners, surveyors, ecologists). A lack of the joy hormone is observed in residents of northern regions with long winters.

Recently, depression has become common among young people, which is the result of side effects of medications or drugs. Iatrogenic, or pharmacogenic depression, is formed as a result of uncontrolled use of levodopa, corticosteroids, and benzodiazepines. A condition associated with constant strong nervous experiences can be completely cured after discontinuation of medications and a course of detoxification.

There is such a thing as depression due to abuse of sedatives or hypnotics. A depressed state occurs due to regular consumption of alcoholic beverages of any strength (including “non-alcoholic”), cocaine, cannabinoids and heroin, psychostimulants and amphetamines.

Stress is a implementing system

This system involves three stages.

Alarm stage

At this stage, all the body’s protective reserves are mobilized and, at the same time, those tasks that are of the slightest importance for the body’s survival during stress are suppressed. First of all, tissue regeneration, growth, digestive function, as well as the reproductive system and lactation are affected.

The body reacts to stress through both external and internal receptors. The nervous system is also involved. The body sends impulses to the brain, where the situation is assessed. The brain then sends signals to the organs that are responsible for protecting the body from stress.

In addition, the release of adrenaline and norepinephrine increases. These hormones in excess quantities protect the body from the effects of stressful situations.

Changes that occur in the body at this stage:

• increased glucose production;
• pulse quickens;
• the heart muscles contract intensely;
• muscle strength increases significantly;
• pupils dilate;
• narrowing of the abdominal and expansion of the heart vessels occurs;
• metabolism in the body increases;
• thinking works faster;
• bronchial tubes dilate.

This condition can last for two days after a particular problem arises. How this state will be expressed depends on how intense and long-lasting the situation will be, as a result of which the person will experience stress. The stage itself is divided into two substages.

1. Shock – in this state the body becomes very vulnerable. Blood pressure decreases, muscles weaken, protective reactions decrease, and in this state a person can die.
2. Countershock - when this stage occurs, all the reserve functions of the body are turned on, hormonal secretion increases, and then the body is restored. If the body overcomes the state of shock, the next stage will begin, called the stage of resistance.

Resistance stage

At this stage, mechanisms are activated that allow the body to show resistance to stressful stimuli. In this case, the person either fights back or flees. In this case, all the body’s reserves are mobilized and it prepares for activity or adapts to stress.

During this period, the body is very excited and at the peak of its capabilities. For this reason, all abilities are enhanced and a person can act completely unexpectedly and with a force that cannot be predicted in a calm state. All of these abilities disappear when the threat passes.

Exhaustion stage

When a stressful situation continues for a long time, the body loses its ability to resist and then the stage of exhaustion begins. And while in the first two stages the body is struggling with the problem, at this stage a state of apathy sets in, which is very dangerous for the body.

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Stress is a human condition that does not leave a person throughout his life. It is not possible to completely get rid of it, but the person himself can control the situation and facilitate the stages of development.

Herbal treatment

Depressive syndrome can be effectively overcome with the use of certain medicinal herbs. They act much more gently than medications and have almost no contraindications. In many cases, their use helps to cope with emotional difficulties and significantly improve a person’s quality of life.

Among the many herbs, doctors highlight only a few:

• Valerian. It contains many beneficial substances for humans that have a depressant effect on the central nervous system and reduce spasms of smooth muscles. Valerian is recommended for use by those who experience excitement, anxiety, and have problems sleeping.
• Calendula. The positive effect of this plant is its anti-inflammatory and analgesic effect. Calendula can eliminate increased activity of the central nervous system. This provides its calming effect.
• Lavender. The plant has a calming, analgesic, antispasmodic and antiseptic effect. Lavender is often used to combat migraines and high blood pressure, which are common symptoms of long-term depression and stress.
• Schisandra. Remedies prepared using this medicinal plant have a tonic, stimulating and refreshing effect. They will be useful for increasing mental activity.
• Melissa. The beneficial properties of the plant are provided by the presence of essential oils in its leaves. Melissa produces an antispasmodic, sedative and mild hypnotic effect. It also reduces blood pressure and heart rate.
• Mint. This plant is valued for its vasodilating, analgesic, relaxing, and sedative effects.
• Motherwort. When used, it produces a depressant effect on the central nervous system and significantly reduces blood pressure.

To prepare the product, you need to pour boiling water (250-270 ml) into a tablespoon of plant material. Leave in a water bath for 5-7 minutes and let it brew for two hours. The filtered infusion is taken 100-120 ml before main meals.

Reasons and feelings

Everything that happens in a person’s life has its reason. And of course, stress also does not exist without reasons, the main of which are:

• constant feeling of anxiety;
• the person is unstable to problems;
• adaptation to a new place of residence;
• adaptation to a new place of work;
• adaptation among new acquaintances and friends;
• loss of close relatives or friends;
• clarification of relationships, frequent disputes;
• sleepless nights, lack of sleep.

Stress can occur in a split second. And it may also pass in a minute or two. The first symptoms are: irritability, increased blood pressure, tension, fatigue, change in facial expression.

In addition, symptoms of stress include:

• difficulty breathing;
• anxiety;
• rapid heartbeat;
• panic;
• loss of concentration;
• a person sometimes gasps for air, suffocates, chills, high temperature, abdominal pain, nausea and vomiting;
• Limbs go numb and the ability to move disappears.

If you do not get rid of such symptoms in time, the problem may worsen and develop into a chronic disease.

Symptoms of depression

Among the emotional manifestations are:

• feeling of despair, loss of meaning in life;
• depressed mood;
• internal tension and premonition of trouble;
• unreasonable fears, exacerbation of various phobias;
• chronic fatigue syndrome;
• guilt and self-blame;
• suicidal thoughts.

Physiological symptoms of depression are often referred to as:

• migraine;
• drowsiness and insomnia;
• increased fatigue;
• weight gain associated with stress eating habits;
• gastrointestinal pathologies, refusal to eat and constipation;
• loss of sexual attraction to the opposite sex;
• body discomfort, heart and muscle pain;
• feeling of suffocation, coughing attacks.

Constant jumps in the level of hormones in the body of a young mother provoke emotional instability. Signs of a nerve disorder can be identified by:

• depressed state. Exacerbation is often observed in the morning and evening hours;
• increased emotional sensitivity and increasing irritability, causeless attacks of aggression;
• feeling of guilt. A woman cannot live peacefully after childbirth because she has lost her former attractiveness or the child has been diagnosed with severe congenital defects;
• memory loss, inability to concentrate, absent-mindedness, slowness and lethargy;
• excessive concern about the baby’s health, frequent visits to the pediatrician and other pediatric doctors;
• inability to enjoy joyful moments, loss of sense of humor;
• frequent complaints about one’s own health, obsessive search for signs of fatal diseases;
• feeling of hostility towards the baby. Some mothers believe that the newborn was switched or mixed up in the hospital.

Depression in men occurs with certain characteristics; patients often experience:

• slow speech rate and detachment;
• significant weight fluctuations;
• the desire to escape reality by drinking or taking drugs;
• neck and back pain;
• lack of restraint towards people around you;
• intimate problems (erectile dysfunction);
• suicidal intentions.

For what reason do you need to deal with stress?

Stress, whatever it may be, greatly affects the human body. The first to suffer is the cardiovascular system. Next come the gastrointestinal tract and endocrine system. The main diseases that can be caused by chronic stress:

• angina pectoris;
• diabetes;
• hypertension;
• heart attack;
• increased acidity;
• gastritis;
• insomnia;
• stomach ulcer;
• neuroses;
• colitis;
• cholelithiasis;
• depression;
• decreased immune system.

All these diseases are the result of stressful situations. Therefore, at the first symptoms of stress, you need to contact a specialist. And to overcome stress you need to use all possible methods.

Lifestyle

In order not to succumb to stressful situations, you must lead a healthy lifestyle. To do this, you need to eat right, eat only natural products and under no circumstances buy food from fast foods.

Know how to rest and relax, for this you don’t need to lie on the couch all day, but you can go with friends for a walk in the park, to the river. Don’t forget about healthy, full sleep, with which you can gain strength for the whole next day. Also, don’t forget about sports.

If your neighbor has a fever

When stressed, it is very useful not to leave a person alone with himself. But, in no case should you show pity or look for excuses for such a state. In order to help your relative get rid of depression, you need to try to dramatically change the situation, take the person for a walk, and introduce him to interesting people.

You can also use a contrast shower to bring a person out of a trance. Tell similar stories from which strong people emerged, give examples. And most importantly, talk to the person. Don't let him withdraw into himself.

How to get out of different stressful situations

Different types of stress require a different approach:

1. Work stress. To overcome this type of stress, you must first create a workday routine. Never discuss your work process outside of work.
2. During pregnancy, women suffer the most from stress. To overcome it, you need to rest more, get a lot of positive emotions, eat only healthy food, and walk in the fresh air.
3. Personal stress can be overcome primarily through relaxation, auto-training, walks, and communication with loved ones.
4. In order to overcome the stress associated with the loss of a loved one, you should remember that life goes on, you should not be ashamed to express your feelings and emotions, and not keep them to yourself. The next thing that is also very effective is to keep yourself busy with something useful. For example, do handicrafts or drawing. As a last resort, contact a support group.
5. If your child is stressed , parents can help by being patient. First of all, you need to make sure that your child gets enough sleep, play calm games with him. The child must be gradually prepared in advance for any changes in life, and supported morally in any situation. You should give him a feeling of security.
6. If stress is accompanied by anxiety and depression, you should consult a doctor, who, during the examination, will prescribe sedatives. Attend support groups. Don't isolate yourself, try to be in company as much as possible.

If the fight against stress was successful, then the person becomes calm and looks at things soberly. The feeling of oppression disappears, the world becomes more colorful. External stimuli no longer affect the nervous system. Breathing becomes smooth, thoughts become clear. The person becomes natural and sociable.

Medications to help relieve a nervous breakdown

If it is difficult to get rid of stress using primary means and irritability continues to increase, you will have to use medications.

Treatment of stress and nervous diseases is carried out with the following drugs:

• Quattrex (capsules) eliminate insomnia and anxiety;
• Tenoten - tablets for stress and increased irritability;
• Afobazole (available in tablets). This medicine for anxiety belongs to the group of tranquilizers.

Before using any of these medications, be sure to obtain medical advice. Stop experimenting with medications on your own, this will worsen the situation or hide the cause of stress and tension.

There are contraindications to taking medications for stress:

• pregnancy, breastfeeding. For nervous disorders, expectant mothers are often prescribed herbal remedies;
• individual intolerance to certain components;
• allergic reactions;
• children's body. Other drugs and dosages are prescribed here;
• injuries associated with brain activity. The use of medications sometimes hides the symptoms of injury and makes you feel worse.

Any medications should be taken with caution. Read the medicinal information, follow the indicated dosages.

Soothing herbal preparations are practically harmless and have a gentle effect. Stronger medications are taken under medical supervision. Combine taking medications with traditional methods to relieve stress.