Small ways to fight chronic stress
Although long-term stress is not good for health, it may not be as scary as you think if it is chronic mild stress stimulation.
For humans, chronic stress is often years and months. Although animal tests are rare, most of them are not long enough, usually 3 to 6 weeks.
Compared to the long life of human beings, 3-6 weeks is really just a short moment.
In our lifetime, we quarreled with father and mother today, laid off employees in the company tomorrow, and suddenly have to work overtime the day after tomorrow . trivial things that can’t be said, have formed countless stressful incidents.
In popular terms, this is “chronic stress”. It is said that over time, it is bad for the body, but most people cannot but face it.
How much impact does it have?
Is human being helpless with the pressure of survival?
Damage from stress?
But we can adapt to “stress is harmful to health, and there are too many animal tests in this area.
Take the above experiments, the general experiments show that the mice under stress and pressure spend more time cleaning and show more worry; the consumption of sugar and water may be reduced, indicating that the mice are lack of pleasure and depression; looking for a platform in the water mazeThe long time and the decline of learning ability indicate that chronic stress has aggravating effects on biological memory ability and cognitive function.
However, in our experiments, although some of these effects also occurred, when the test time was extended, by the eighth week, these differences gradually narrowed and disappeared.
This shows that mice have become accustomed to these stresses.
The researchers also tested cortisol and adrenocorticotropic hormones in these rats. Both hormone levels will respond to stress events on the human body and rise against various stresses.The difference was not large, and the leather alcohol level in the stress group was even lower than at least.
It has also been found in the literature that although most studies suggest that cortisol and adrenocorticotropic hormones will increase after stress, some studies have also found that in the third week of chronic compound stress, the levels of these hormones in the stress groupIt will be significantly higher than expected, but there will be no significant difference by the 6th week. By prolonging the time of stress, the level of cortisol does not continue to increase, but instead decreases.
”Why stress is harmful to health, there are many internal mechanisms, and endocrine changes are one of them.
“For example, in the case of cortisol and adrenocorticotropic hormones, in the face of stress events, the secretion levels of these two types will rise sharply, causing a series of changes in the body, allowing us to respond faster.
But in the long run, they may have bad effects on the body.
For example, cortisol may act on receptors in the brain, causing atrophy of the hippocampus of the brain, and although this shrinkage will not make people stupid, it will cause memory loss.
”So, in the face of stress, it is indeed possible that our health will be affected as a result.
“But the impact is not absolute.
In fact, whether it is a mouse or a human, there is a “self-stability mechanism” in the body.
In the face of a short-term stress problem, after the abnormality, through the extension of the stress time, the human body gradually adjusts to a new equilibrium state and regains stability.
At this point, our endocrine levels, our emotional response and cognitive functions may gradually return to normal.
And this self-stability can minimize the impact of stress on us.
Moderate stress: Give some time to adapt to stress: Seeking a doctor For modern people who generally feel pressured to survive, this study by Xu Zhi is good news: Although we can’t reduce stress, we have chronic, mild stress stimulation.It may not be so harmful to our health, because our bodies can adapt to it and try to reverse the adverse effects.
The time frame for adapting to chronic stress may vary from person to person.
“When you are under stress, as long as the impact is not so strong that you cannot eat, mood changes, insomnia, or a marked decline in work ability, and poor interpersonal relationships, you should give yourself time to adapt.
I personally think that 2-4 weeks would be a more appropriate period.
If it is only general work and family pressure, as long as you actively debug yourself, change your state, and actively face the pressure, most people should be able to debug it by yourself, and it will not have the serious consequences you imagine.
“If this continues for 1 month or more, then yes, this pressure may have exceeded the range you can adapt to and withstand. Continued negative response will not be good for your health.
Seeking a doctor’s help would be a better choice.
However, as the title of this study states, what we can adapt to is mainly chronic, mild stimuli, and excessively strong stimuli and stress are not good for our health.
This also tells us that what our body can tolerate is only a moderate or lower level of stress. If we suddenly encounter a very serious event, it is better to seek help early than to endure silently.
Moderate exercise Everyone knows that exercise can promote blood circulation, balance blood pressure, and improve cardiopulmonary function. It will increase the calming substances released in the brain and help balance the mood.
Insufficient sleep is insufficient, it is easy to invade the T cells of the human body, and the severe tension of fatigue is more likely to produce stress. A person with sufficient sleep must be more stress-tolerant than a person with frequent insomnia, and is more able to cope with environmentalchange.
Pay attention to when your breathing is stopped, give yourself three minutes, close your eyes gently, focus your attention completely on your breathing, and use an abdominal breath that exhales longer than inhalation.
Three warm baths return to home every day to take a hot and cold shower, not only can release the stress of the day, but also clear your head.