Physical activity can increase the production of endorphins and reduce the level of stress hormones (adrenaline and cortisol).
Endorphins are often called "hormones of happiness". After all, these neurotransmitters are natural pain relievers that can improve mood and relax.
This material is for informational and educational purposes only and is not medical, psychological, or psychotherapeutic advice. If you are experiencing an acute psychological condition or need professional support, please contact a doctor, psychologist, psychotherapist, or crisis service.
H. Salye was suggested to distinguish three stages of stress:
1. Anxiety stage: characterized by a decrease in the size of the spleen, lymph nodes, and thymus gland, which is associated with the activation of glucocorticoids.
2. The stage of resistance: occurs due to increased secretion of a number of hormones, including glucocorticoids, catecholamines, growth hormone and prolactin, the effect of which is increased mobilization of energy sources and adaptation of a person to new circumstances.
Under the influence of these hormones, the volume of circulating blood increases, blood pressure rises, and the formation of glycogen by the liver increases.
In this stage, the body's resistance and resistance to extraordinary stimuli.
A person's mental and muscular activity is activated, the will and desire to overcome unusual circumstances or an emergency situation is mobilized.
If the effect of the factor stops or weakens at this stage, the changes it caused gradually are normalized.
3. Exhaustion stage: if the stress factor continues, adrenal cortex exhaustion develops, anxiety reactions reappear. These processes are irreversible and end with the death of the organism.
Let's consider changes in the secretion of each of the hormones separately:
Catecholamines (adrenaline, norepinephrine)
Stimulation of the pituitary-adrenal system is associated with the release of catecholamines. This leads to increased cardiac output, skeletal muscle blood flow, sodium retention, decreased intestinal motility, cutaneous vasoconstriction (vasal spasm), increased glucose levels, bronchial dilation, and behavioral activation.
Cortisol
Activation of the pituitary-adrenal axis is a prominent neuroendocrine response to stress that promotes survival. During stress in people, the level of these hormones in blood plasma can increase 2-5 times.
Gonadotropins
During stress, circulating gonadotropins and gonadal steroid hormones are suppressed, which leads to disruption of normal menstrual cycle Prolonged exposure to stress can lead to complete disruption of reproductive function.
Thyroid hormones
Thyroid function usually decreases during stressful conditions. T3 and T4 levels decrease during stress. Stress suppresses the secretion of thyroid-stimulating hormone (TSH) due to the effect of glucocorticoids on the central nervous system.
Somatotropin (growth hormone)
The level of growth hormone increases during acute physical stress. The amount of hormone in the blood can increase two to ten times. However, with psychological stress, increased secretion is rarely observed. Rather, there is a secretory defect of somatotropin during prolonged psychosocial stress.
Prolactin
Depending on the local regulatory environment, the prolactin level can either increase or decrease during stress . It may affect the immune system or one aspect of homeostasis.
Insulin
During stress, the insulin level can decrease, which leads to hyperglycemia (increased sugar level in blood).
Self-help methods
1. Adjustment of the mode of work and rest. You need to rest actively, doing your favorite thing. It can be work on a country plot, a tourist trip, fishing, swimming. Sleep should last at least 7-8 hours.
2. Adherence to a diet according to age, sex, existing pathologies, with an increased content of vitamins and trace elements.
Specific methods:
Relaxation - the method helps to get rid of physical and mental tension. But there is one condition - motivation, that is, a person must clearly know why he needs it.
Concentration - performing special concentration exercises , attention
Autoregulation of breathing - by consciously controlling the breath, a person has the opportunity to use it to calm down and relieve tension.
Autogenic training is the exposure of specific mental attitudes of a person to change his own ideas, experiences, sensations and other mental processes, as well as to the state of individual systems of the body with a specific goal.
Professional help
Professional stress help can be provided by psychologist, < span style="box-sizing: border-box; color: windowtext; text-decoration: none;">psychotherapist or psychiatrist. Effective ones are physiotherapy procedures, baths , phytotherapy, adaptogens, rest in sanatoriums with recommended stress relief programs. If necessary, the doctor will prescribe sedatives, sleeping pills, adaptogens, immune system correctors
How sports affect the physiological level of stress
The brain produces natural anti-depressants called endorphins - they cause a feeling of euphoria and help reduce stress levels. Physical activity improves blood circulation, normalizes breathing, due to which the brain receives more nutrients and oxygen. During sports, the quality and quantity of sleep also improves. A good sleep plays an important role in the fight against stress. Sport helps reduce the production of cortisol, the stress hormone
"In addition, physical activity is a great way to fight negative emotions. First, during training you can be alone with your thoughts. Second, dynamic sports such as boxing, HIIT (high intensity interval training), running will help to vent the anger and hatred that has accumulated during the month of war and is weighing on you."
Finally, stress suppresses the work of the cardiovascular, immune and digestive systems, increasing the risk of developing the corresponding diseases. In contrast, physical activity protects the body from the harmful effects of stress, strengthening the health of internal systems, improving sleep quality and relaxing the body.
Where to find motivation?
The main thing is not to force yourself to train beyond your own capabilities. This will only increase the existing stress. For example, if intensive training is not up to you, try yoga, stretching or regular exercise.
"If you lack motivation, think about the future. The war will end sooner or later, and your body and health will remain. At a critical moment, you need to take even more care of yourself. Sport is one of the aspects that will help support the body."
What physical activity to choose?
The main rule of successful training and progress is to do what you really like.
"Ask yourself: 'What do I need or want right now?'" For example, you want to calm your body. Move your head, stretch your shoulders. Also try to breathe: sit in a comfortable position, take a very deep breath and slowly exhale. Repeat several times. This will help to overcome tachycardia, slow down breathing and return the pulse to normal. The body calms down, and the mind and thoughts seem to be cleansed."
The foundation of your stress resistance is your lifestyle. We are aware of the fact that currently every Ukrainian is in a different situation, which in its own way is difficult for building a good way of life. We are also aware that the more unfavorable the conditions, the more a person needs simple and effective methods for stress resistance. Therefore, lifestyle is the most beneficial for stress resistance.
What is important to fill your lifestyle?
- Good sleep. During sleep, our body and psyche recover very well. And the loss of good sleep leads to more stress, so it is necessary to maximize its quality.
- Balanced nutrition. not for watching videos or relieving stress, for that, there will be techniques below).
- Physical activity." (90, 209, 237); font-family: Arial, Helvetica, sans-serif; font-weight: 400;"> Minimum 30-40 min. low intensity (eg, walking) or 10-20 medium and high intensity.
- Resource activity:"margin: 0px; line-height: 1.45; outline-color: rgb( 90, 209, 237); font-family: Arial, Helvetica; font-weight: 400;">. Everything that brings you pleasure, achievement and corresponds to your values.
- Emotional States. Listen to music, watch stand-ups, enjoy the view and everything that fills you with pleasant and resourceful emotions.
- Planning and routines. It helps to have more certainty, orderliness and systematicity, which is currently lacking. And it will also help not to overload yourself.
- Communication with important people. It is very important to share your experiences, worries and joy with others. Sharing troubles eases them, joys - intensifies them. Being able to support and help others when the resources are available is also an important part. Talk, hug, spend time together.
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