Dr. Sushil Rudra
When the stresses of daily life take the form of illness? What is the way out of this?
Today we will discuss a familiar and much-discussed topic.Its problems and consequences are becoming more and more evident today in 2023.
And we are all sure today, even without travelling in a time machine, that it is going to come into our lives in the next period or in the future.
The word stress is so used and applicable today that it is very difficult to find its correct Bengali equivalent!
First of all, let us state this as a very necessary thing, but we should not confuse the thousands of pressures and stress diseases that are constantly going on in our daily life.
A person who does not have stress in his daily life is rare in today’s world.
But the disease-related meaning of the word stress in medical science is the main topic of our discussion today.
When stress goes beyond tolerance and takes the form of damage or illness, we will refer to it as stress in this discussion.
What is stress and to whom?4 Ways to Get Rid of Massive Stress Quickly
Although the word stress is overused (and in some cases overused and misused) these days, stress can be somewhat difficult to describe in words.
We must remember that daily workload and stress are different — daily routine stress is not called stress in the eyes of science.
For a stress to be considered as stress, it has to be released at a certain level.
The different levels of stress have been beautifully described by scientist Gilliard. For example:
Factors that can lead to stress (Input function): Workplace stress, eg, overwork in less time, pressure to be accurate at work, work in a hostile environment or work under severe trauma/disturbed.
Output function: the individual’s own feelings (which may vary from person to person) and changes in behaviour.
Its effect on the mind: It can naturally vary.
Effects of stress on a person’s performance: which decreases both qualitatively and quantitatively.
What happens as a result of stress?
The world of 2017 will bring many joys and possibilities as well as probably more problems and obstacles for us with the inevitable result of stress or pressure.
Although the term stress is commonly used to refer to mental stress, stressors can extend beyond the mind to the body or social life.
The impact of stress on our lives can be divided into three main categories in medical terms:
mental
the physical
social
Stress can range from mood swings, short temper, irritability, lack of motivation to work, avoiding responsibility, making mistakes at work, feelings of giving up and even self-harm or suicidal thoughts.
The line between mind and body is already very blurred, and it doesn’t take long for the effects of stress to reach beyond the mind and into the body.
It is not uncommon to experience problems ranging from sleep disturbances to not sleeping at all, feeling tired all the time, loss of appetite, indigestion, and even asthma, gland pain, etc.
Emotional stress often leads to physical ailments, such as indigestion or loss of appetite.
The impact of stress is perhaps greatest in the social sphere. From relationship complications to constant relationship breakdowns, friendlessness, family breakdowns, unwanted relationships, and easy addiction to addiction and gradual destruction is not much of an exception in today’s society.
How is stress? 4 Ways to Get Rid of Massive Stress Quickly
We all experience stress to some extent. It is very difficult to say exactly where the human mind is located, but the effect of mental stress is more or less everywhere in the body.
Now the question may be how? Basically the two ways in which this effect spreads more or less throughout the body are:
Endocrine or hormonal system
Immune or defence system
We all know a little about hormones these days. Simply put, hormones are chemicals in the body that are secreted from a gland and usually act on an organ far from the site of origin to help manifest and regulate various physiological processes.
The functions of hormones in our body are generally interdependent, that is, over- or under-secretion of one depends on the secretion of the other and so on.
As these relationships are often bidirectional, the pattern of hormone action throughout the body can be visualized on different axes.
Among them, HPA axis and HPG axis are particularly important in the context of stress.
Among the different hormones in the body, the stress related hormones that need to be known are HPA axis and HPG axis.
HPA axis works in different ways in our body. From overall body functions to memory, learning new things, emotions, and even basic physiological processes like pain and sleep are largely controlled by this axis.
Disturbance in the normal functioning of this process can result in various disorders of mind, thought or anxiety in many cases. Even the ability to make decisions, normal intelligence etc. can be disturbed.
HPG or Hypothalamo-pituitary-gonadal axis, on the other hand, plays a special role in maintaining overall well-being, emotional well-being and performance along with the normal outcome of human sexuality.
In this context, the contribution of testosterone and Di-hydro Epiandrosterone hormones belonging to this axis is particularly significant.
Recent studies have shown that this hormone plays an important role in overcoming anxiety and fear over time and in preserving memory.
From memory and what we learn from experience, we can be aware of future stressors and their possible consequences, and use past experiences to better cope with that stressor.
For good reason, when these two axes do not work properly, all these tasks are not done properly
Stress-how-it-happens
How is stress? 4 Ways to Get Rid of Massive Stress Quickly
Both these axes are functioning at full or correct levels in normal physiological conditions and maintain the normal balance of the body.
The problem is when these two axes become overactive due to stress, resulting in over-secretion of certain hormones.
This disrupts the body’s natural balance, causing the negative feedback system to completely break down and cortisol-like hormones to increase and produce various symptoms of stress.
Due to stress, the hormones of the HPA axis and HPG axis tend to be secreted more and the normal balance of the body is disturbed.
The function of the immune system is to protect the body like a soldier.No matter the obstacles, storms and storms, like a loyal soldier he will protect the castle and the owner of the castle with all his tools.
But no matter how skilled any soldier is, his ability to fight is limited, so the body’s defences can only fight an external enemy for a limited time.
Science has consistently shown over the last two decades that just as infections such as colds, coughs, or flu lower the body’s immune system.
Moreover, stress can reduce the body’s immune system, either immediately or in the long term, making us weaker from the inside out.
It takes a while for other diseases to take root in this weakened body which makes us more mentally disturbed for very good reasons.
As a result, stress/stress/anxiety all together keeps on increasing. And in the course of this cycle, the poor person from the body to the mind becomes more and more upset.
Stress: Some good words :
The word stress is usually used in a negative sense but can sometimes be applied in a positive sense as well.
The scientist who can be considered a pioneer in the study of stress, the scientist Hans Selye divided stress into two parts: stress and distress1.
In eustress or positive stress, our physical or mental adaptability is greatly increased, and the body and mind become more prepared to fight against adverse conditions.
An example of eustress is the stress experienced by athletes or runners in an international sports competition or an experienced stage actor/musician before a competition or event, which in most cases helps them to perform well.
Stress and performance increase proportionally up to a certain level. It is very important to remember that after that certain level the story changes completely.
In that case, as stress increases, performance gradually decreases and stress gradually turns into distress.
Stress is not necessarily harmful; As a result of eustress or positive stress, the body and mind become more prepared to fight against adverse conditions.
In this context, the Yorkes-Dodson curve is particularly noteworthy. These two scientists have shown through experiments that we all experience a little stress in any given situation2.
These scientists tested on rats and proved that as the stress increases up to a certain limit, the probability of doing the task well and correctly increases.
And at a certain point, the probability of good results becomes maximum with a certain amount of stress.
After that peak, the probability of doing well decreases and is almost zero at peak stress. Numerically, this relationship is more like an inverted U or a bell-like curve, after the highest point the results become completely opposite.
How does stress affect our performance? Various scholars have different opinions in this regard.
Work stress is nothing new in everyday life. Is that stress, and the stress we are discussing, synonymous?
In this context, the analysis of scientist Gilliard can be revisited. Gilliard describes the drain on physical energy and our ability to deal with daily stress as normal adaptations.
That is, our performance with daily work responsibilities and its effectiveness increases according to the situation.
So, whether it’s a sudden year-end assignment in the office or a last-minute revision the day before an exam, our body and mind both complete the task.
But it is possible up to a limit. Incidentally, many types of rating scales are used to measure stress, among which the Holmes and Rahe Stress Scale is mentioned.
However, it is only after a certain threshold that disease ‘stress’ sets in, where physical energy expenditure is doubled according to the task but efficiency gradually decreases without increasing.
That is, our body and mind can adapt to a certain capacity or time and take the workload accordingly. There, stress is the catastrophic situation where this balance of body and mind gets disturbed.
That is, if that balance is upset, it may not be possible to predict the consequences or results in many cases. The consequences can range from minor ‘adjustment problems’ to severe psychosis or detachment from reality.
Then what to do? 4 Ways to Get Rid of Massive Stress Quickly
We all have some way of dealing with stress. In the language of psychology, those ways are called coping skills.
Coping skills or one’s own methods of coping with difficult situations can be broadly divided into two categories:
Emotion focused coping (Emotion focused coping): In Bengali it can be called emotional mental process. The aim here is mainly to provide immediate relief and the necessary emotional changes.
For example, when faced with a sudden stressor our initial instinct may be to avoid it or deny it altogether.
The goal behind this type of mental approach is to control the situation or situation-related emotions because that becomes the main goal in the emergency.
This process can be either conscious, semi-conscious or unconscious. In this type of mental process, the immediate crisis may be overcome, but on a long-term basis, the original problem is not solved, rather, the problem is likely to worsen later.
Problem focused coping : 4 Ways to Get Rid of Massive Stress Quickly
Coping is most effective when we are able to look at the cause of the stress, aside from the stress-causing feelings, and focus on how that cause can be reduced or eliminated.
In psychology, this is called problem-focused coping. That is, trying to solve the cause rather than just being driven by emotion ultimately eases both the difficulty and the feelings that accompany it.
While this may seem like common sense, it is often lost on us during times of stress, and by relying only on emotions or feelings, we often exacerbate the danger or problem.
Positive health / health reserve / positive psychology (positive health / health reserve / positive psychology): The concept of positive psychology is gradually gaining ground in the world of psychology.
Especially since the Second World War, when psychology has come to be seen not only as a cure for illness or discomfort but also as a means of personal improvement.
Positive psychology does not simply try to eliminate human shortcomings but rather strengthens the personal characteristics and positive aspects of an individual.
We can all improve our mental and emotional well-being simply by practising positive psychology.
In short, positive psychology helps us see all the positive aspects of the past, present and future, which can affect us in three ways:
Self-improvement: finding moments of love, happiness, and hope and being inspired to do good
In personality development: Recognizing one’s good qualities, such as courage, creativity, fundamental aspects
Seeing oneself as part of a larger society: sense of humanity and nationality, helping others, being active and connecting with many people.
What else can we do to reduce stress? 4 Ways to Get Rid of Massive Stress Quickly
Sports and physical activity:
Active sports and sweaty physical exertion are not the only benefits for the body. Modern science today has proven time and time again that exercise causes the release of specific chemicals in the body.
Among them, endorphins (endorphin) chemicals specifically act on different parts of the brain that help us smile to keep us happy and stress-free. The same applies to yoga.
Sleep:4 Ways to Get Rid of Massive Stress
Sleep is a normal physiological process. If we don’t get enough sleep, we all get sick. Adequate and adequate sleep helps keep stress under control. Although the need for sleep varies from person to person, we all need 7-8 hours of sleep a day.
Spending time on things you love:
Hobby (hobby) or hobby. Leisure entertainment. Although today in 2017 it has become watching TV serials or playing games on smartphones or spending time on social media, the word ‘hobby’ had a slightly different meaning some time ago.
If one can go back to the days of collecting stamps or something like dancing, singing or learning a musical instrument, the joy will surely work well to relieve stress.
Abstinence from Addictions and Addictions:
The right (both qualitative and quantitative) type of food and avoidance of junk food keep stress under control.
Any addiction usually starts as a way to relieve stress, although it doesn’t take long for that addiction to cause stress.
Family and Friends: 4 Ways to Get Rid of Massive Stress
Finally, what must be mentioned is that having friends or family around can help us manage stress a lot.
Just listening to someone or a few right people and the warmth of relationships goes a long way in keeping us mentally healthy.
In this article we have mainly discussed briefly the mental or practical ways of health. There are many different drugs that have been scientifically proven to help manage stress.
Without going into the details of the various drugs, it is important to say in this context that: the most common fast-sleeping drugs, such as alprazolam, nitrazepam or zolpidem, are almost always harmful by habit (or in many cases doctor-made advice!).
The results of which are far-reaching. Therefore, taking sleeping pills without the right reason and proper advice is always ‘naive naive f’!
References and other tidbits:
Dr. Hans Selye, Journal of Human Stress, 1975
Yerkes R.M. Dodson J.D., Journal of Comparative Neurology and Psychology (1908)
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