How to deal with stress and extend your life

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How to deal with stress and extend your life: a guide to survival and prosperity

I. Understanding stress: enemy in the face

  • 1.1. What is stress?

    • The definition of stress as a physiological and psychological reaction to any requirements for the body.
    • An explanation of the concept of homeostasis and how stress violates this stability.
    • The difference between eustress (positive stress) and distress (negative stress).
    • Eustress: motivation, growth, challenge. Examples: preparation for the exam, a new hobby.
    • Distress: overload, exhaustion, anxiety. Examples: loss of work, financial difficulties.

  • 1.2. Tresses of stressors:

    • Physical stressors:
      • Disadvantage of sleep: effect on cognitive functions, immunity, mood.
      • Insufficient nutrition: the role of nutrients in maintaining physical and mental health.
      • Disease: Physiological stress that requires resources for recovery.
      • Trauma: physical and emotional impact that requires healing.
      • Extreme temperatures: effect on the body that requires adaptation.
      • Noise: chronic effects of noise and its connection with cardiovascular diseases.
    • Psychological stressors:
      • Working overloads: high requirements, lack of control, conflict of roles.
      • Financial problems: anxiety about money, debt load, economic instability.
      • Problems in relationships: conflicts, divorce, loneliness.
      • Existential crises: search for the meaning of life, anxiety of death.
      • Perfectionism: unrealistic standards, fear of failure.
      • Low self -esteem: negative perception of oneself, uncertainty.
    • Social stressors:
      • Isolation: lack of social ties, a feeling of loneliness.
      • Discrimination: an unfair attitude due to race, gender, religion, etc.
      • Social pressure: expectations of society, compliance with the norms.
      • Crime and violence: life in an unsafe environment.
      • Political instability: anxiety about the future, fear of safety.
    • Chronic vs. Sharp stressors:
      • Chronic: prolonged exposure, depletion of resources, cumulative effect. Examples: constant work in a stress environment, caring for a sick relative.
      • Sharp: short -term impact, sudden events, the need for quick adaptation. Examples: car accident, public performance.

  • 1.3. Physiological reactions to stress:

    • HPA axis (hypothalamic-pituitary-enemy):
      • An explanation of the role of the hypothalamus in the activation of the reaction “Bay or Run”.
      • Release of corticotropin-rilying hormone (CRH).
      • The pituitary stimulation to the production of adrenocorticotropic hormone (ACTH).
      • ActH stimulates the adrenal glands to the production of cortisol.
      • Cortisol: the main hormone of stress, mobilization of energy, suppression of inflammation.
    • Simpatic nervous system (SNS):
      • Activation of SNS: an increase in the frequency of heart contractions, blood pressure, respiratory rate.
      • The release of adrenaline and norepinephrine.
      • Resource priority for survival: redirecting blood from digestive system to muscles.
    • The consequences of chronic stress:
      • Suppression of the immune system: an increase in susceptibility to infections.
      • Cardiovascular diseases: increased blood pressure, atherosclerosis.
      • Metabolic syndrome: insulin resistance, type 2 diabetes, obesity.
      • Mental disorders: depression, anxiety, post -traumatic stress disorder (PTSR).
      • Problems with digestion: ulcers, irritable bowel syndrome (SRK).
      • Accelerated aging: reduction of telomeres, oxidative stress.

II. Stress management methods: from reaction to proactivity

  • 2.1. Physical methods:

    • Exercise:
      • Cardio: running, swimming, cycling – a decrease in the level of cortisol, an increase in endorphins.
      • Power training: improving metabolism, strengthening bones, decreasing stress.
      • Yoga: a combination of physical poses, breathing exercises and meditation – a decrease in anxiety, improvement of flexibility.
      • Tay-chi: soft movements, improvement of balance, decrease in stress.
      • Regularity: strive for 150 minutes of moderate intensity or 75 minutes of intensive activity per week.
    • Proper nutrition:
      • Balanced diet: fruits, vegetables, whole grain products, low -fat proteins, healthy fats.
      • Restriction of processed products: sugar, trans fats, refined carbohydrates.
      • Hydratation: Drink enough water during the day.
      • Omega-3 fatty acids: contained in fish, linen seeds, walnuts-a decrease in inflammation, improving mood.
      • Probiotics: improving the intestinal health, the connection between the intestines and the brain.
      • Avoid excessive caffeine and alcohol consumption: they can aggravate anxiety and insomnia.
    • Dream:
      • The importance of 7-9 hours of sleep per day: restoration, memory consolidation, hormone regulation.
      • Sleep hygiene: regular sleep schedule, dark, quiet and cool bedroom, avoid screens before bedtime.
      • Relaxation techniques before bedtime: warm bath, reading, meditation.
      • Contact the doctor with chronic insomnia: to exclude medical causes, discuss treatment options.
    • Respiratory exercises:
      • Diaphragmatic breathing: slow, deep breathing with a stomach – activation of a parasympathetic nervous system.
      • 4-7-8 breathing: inhale to 4 accounts, a delay of 7, exhale at 8-a decrease in anxiety, relaxation.
      • Alternating breathing with nostrils (Nadi Shodhan): balancing the nervous system, a decrease in stress.
      • Practice: 5-10 minutes a day.

  • 2.2. Psychological methods:

    • Cognitive-behavioral therapy (KPT):
      • Identification of negative thoughts: recognition of automatic thoughts that contribute to stress.
      • The contesting of negative thoughts: assessment of evidence for and against negative thoughts.
      • The development of alternative, more realistic thoughts: reformulating negative thoughts in more positive and adaptive.
      • Behavioral experiments: checking the validity of negative thoughts in real situations.
      • Independent KPT techniques: maintaining a diary of thoughts, the use of cognitive maps.
    • Meditation and awareness (MindFulness):
      • Focus at the present moment: awareness of your thoughts, feelings and sensations without condemnation.
      • Sitting meditation: focus on breathing, body sensations or sounds.
      • Walking meditation: awareness of body movements while walking.
      • Body scan: awareness of sensations in each part of the body.
      • Regular practice: even 5-10 minutes a day can have a positive effect.
    • Time management:
      • Prioritization of tasks: determining important and urgent tasks.
      • Delegation: transmission of tasks to others when possible.
      • Planning: creation of a schedule, breakdown of large tasks into smaller ones.
      • Establishing realistic goals: avoid overload, set achievable goals.
      • Avoid procrastination: to break the tasks into smaller ones, to find motivation.
    • Development of stress resistance (resilience):
      • Positive thinking: focusing on good, searching for positive aspects in difficult situations.
      • Acceptance: Acceptance of what cannot be changed.
      • Establishing goals: The presence of goals gives the meaning of life and helps to cope with difficulties.
      • Development of problems of solving problems: analysis of problems, search for solutions, implementation.
      • Caring for yourself: devote time to your needs, to do what makes pleasure.
    • Gratitude:
      • Keeping a diary of gratitude: write down things for which you are grateful.
      • Expression of gratitude to others: strengthening relationships, improving mood.
      • Concentration on the positive: notice the good in everyday life.

  • 2.3. Social methods:

    • Support for social ties:
      • Spend time with friends and family: strengthening relationships, receiving emotional support.
      • Communication with like -minded people: joining interest groups.
      • Support for others: help gives others a sense of satisfaction and reduces stress.
      • Avoid toxic relationships: to limit communication with people who cause stress.
    • Establishment of borders:
      • Learn to say no: not to take on yourself than you can master.
      • Protect your time: devote time to yourself, not allowing others to take it.
      • To express your needs: to say what you need and what you want.
    • Search for professional assistance:
      • Psychotherapist: Help in solving psychological problems, stress management.
      • Psychiatrist: drug treatment of mental disorders.
      • Stress management consultant: Development of stress management strategies.
      • The importance of seeking help: do not hesitate to seek professional help when necessary.

III. Lifestyle for longevity: creating a health foundation

  • 3.1. Balanced nutrition as a basis for health:

    • Macronutrients:
      • Squirrels: role in the construction and restoration of fabrics, sources (meat, fish, eggs, legumes, nuts).
      • Carbohydrates: the main source of energy, preference for complex carbohydrates (whole grain products, vegetables, fruits).
      • Fat: important for hormonal balance, assimilation of vitamins, preference for unsaturated fats (olive oil, avocados, fish).
    • Micronutrients:
      • Vitamins: the role in various biochemical processes, the importance of a variety of nutrition.
      • Minerals: necessary for the functioning of the body, sources (fruits, vegetables, nuts, seeds).
      • Antioxidants: protect the cells from damage by free radicals (berries, green tea, vegetables).
    • Principles of a healthy diet:
      • Diversity: the use of various products from all groups.
      • Moderation: portion control, avoid overeating.
      • Regularity: meals at the same time.
      • Personalization: take into account individual needs and characteristics of the body.
    • Nutrition and longevity: research:
      • Mediterranean diet: connection with a decrease in the risk of cardiovascular diseases, cancer, Alzheimer’s disease.
      • Mind diet: a combination of the Mediterranean diet and diet Dash – an improvement in cognitive functions.
      • Interval fasting: connection with the improvement of metabolic indicators, a decrease in inflammation.

  • 3.2. Regular physical activity to maintain vital energy:

    • Types of physical activity:
      • Aerobic exercises: Improving the cardiovascular system (walking, running, swimming, cycling).
      • Power training: strengthening muscles and bones (weight lifting, exercises with its own weight).
      • Flexibility exercises: improvement of joint mobility (stretching, yoga, pilates).
      • Balance exercises: Prevention of falls, especially important for the elderly (Tai-chi, yoga).
    • Physical activity recommendations:
      • 150 minutes of moderate intensity or 75 minutes of intensive activity per week.
      • Power training at least twice a week.
      • Regular exercises for flexibility and balance.
    • The benefits of physical activity for longevity:
      • Reduction of risk of chronic diseases: cardiovascular diseases, type 2 diabetes, cancer.
      • Improving cognitive functions: memory, attention, information processing speed.
      • Strengthening bones and muscles: prevention of osteoporosis and sarcopenia.
      • Improving mood: a decrease in anxiety and depression.
      • Extension of life: Studies show that people leading an active lifestyle live longer.
    • Motivation to physical activity:
      • Choose a type of activity that brings pleasure.
      • Find a partner for training.
      • Set realistic goals.
      • To note progress.
      • Do not give up with failures.

  • 3.3. The quality of sleep as a factor of a long and healthy life:

    • Sleep stages:
      • NREM SLOT (non-Rapid Eye Movement): three stages characterized by a decrease in brain and body activity.
      • REM SPOM (Rapid Eye Movement): A stage characterized by quick eye movements, dreams and high brain activity.
    • Sleep functions:
      • Restoration of physical and mental health.
      • Memory consolidation.
      • Hormone regulation.
      • Strengthening the immune system.
      • Cleaning of the brain of toxins.
    • Sleep problems:
      • Insomnia: difficulties with falling asleep, maintaining sleep or early awakening.
      • Apnee in a dream: stopping breathing during sleep.
      • Restless legs syndrome: an irresistible desire to move your feet.
      • Circus rhythm disorders: failure of an internal biological clock.
    • Sleep hygiene:
      • Regular sleep schedule: go to bed and get up at the same time every day.
      • Dark, quiet and cool bedroom.
      • Convenient mattress and pillow.
      • Avoid caffeine and alcohol before bedtime.
      • Avoid screens before bedtime.
      • Relaxing rituals before bedtime: warm bath, reading, meditation.
    • Sleep and longevity: research:
      • Disadvantage of sleep: communication with an increased risk of cardiovascular diseases, diabetes, obesity, depression.
      • Restraint of sleep: connection with an increased risk of cardiovascular diseases and death.
      • The optimal duration of sleep: 7-9 hours a day.

  • 3.4. Refusal of bad habits: protection against premature aging:

    • Smoking:
      • Influence on the cardiovascular system, respiratory system, skin.
      • Increased risk of lung cancer, cardiovascular diseases, stroke, chronic obstructive lung disease (COPD).
      • Crossing smoking: the most important step for improving health and prolonging life.
      • Methods of refusal of smoking: nicotin replacement therapy, drug treatment, psychotherapy.
    • Excessive drinking:
      • Influence on the liver, brain, cardiovascular system.
      • Increased risk of liver cirrhosis, liver cancer, alcohol dependence, depression.
      • Recommendations for moderate alcohol use: no more than one portion per day for women and no more than two servings per day for men.
    • Drug addiction:
      • The effect on the brain, body and mental health.
      • Increased risk of overdose, infections, mental disorders, death.
      • Treatment of drug addiction: detoxification, rehabilitation, supporting therapy.
    • Prevention of bad habits:
      • Education and informing about the dangers of bad habits.
      • Development of stress management skills.
      • Strengthening social ties.
      • Search for alternative ways of leisure.

  • 3.5. Regular medical examinations: Early detection and prevention of diseases:

    • The importance of preventive examinations:
      • Early detection of diseases: increasing the chances of successful treatment.
      • Prevention of the development of diseases: vaccination, screening, change in lifestyle.
      • Health risk assessment: genetic predisposition, environmental factors.
    • Recommendations for medical examinations:
      • General analysis of blood and urine: assessment of the state of health, identifying signs of inflammation or infection.
      • Measurement of blood pressure: detection of hypertension.
      • Measurement of cholesterol level: risk assessment of cardiovascular diseases.
      • Screening for cancer: mammography (for women), colonoscopy, dog (for men).
      • Vaccination: protection against infectious diseases.
      • Dental examinations: Prevention of dental diseases and gums.
      • Ophthalmological examinations: vision of vision, identification of glaucoma and other eyes of the eyes.
    • Individual medical examinations:
      • Discussion with a doctor of individual risk factors.
      • Drawing up a schedule of inspections taking into account age, gender and family history.

IV. Psychological well -being: the key to a full life

  • 4.1. Positive thinking and optimism: Change in prospects:

    • What is positive thinking?
      • Focus on good in situations.
      • Faith in their abilities.
      • Waiting for positive results.
      • Overcoming negative thoughts.
    • Advantages of positive thinking:
      • Reducing stress and anxiety.
      • Improving mood.
      • Strengthening the immune system.
      • Increasing diseases resistance.
      • Extension of life.
    • How to develop positive thinking:
      • Notice positive moments in everyday life.
      • Keep a diary of gratitude.
      • Surround yourself with positive people.
      • Practice affirmations.
      • Reformulate negative thoughts in positive ones.
    • Optimism:
      • Waiting for a favorable outcome of events.
      • Faith in the future.
      • Hope for the best.
      • Communication with longevity: studies show that optimists live longer and healthier.

  • 4.2. Emotion Management: Skills of emotional intelligence:

    • What is emotional intelligence (EQ)?
      • The ability to recognize, understand and control your emotions.
      • The ability to recognize and understand the emotions of other people.
      • Using emotions to achieve goals.
    • Components of emotional intelligence:
      • Self -awareness: an understanding of their emotions, strengths and weaknesses.
      • Self -regulation: management of your emotions, impulsivity and stress.
      • Motivation: the desire to achieve goals, perseverance and optimism.
      • Empathy: Understanding the emotions of other people, sympathy and empathy.
      • Social skills: the ability to build and maintain relationships, communicate effectively and resolve conflicts.
    • Advantages of high emotional intelligence:
      • Improving interpersonal relationships.
      • Improving efficiency at work.
      • Reducing stress and anxiety.
      • Improving mental health.
      • Extension of life.
    • How to develop emotional intelligence:
      • Practice self -awareness: pay attention to your emotions and feelings.
      • Keep a diary of emotions.
      • Develop empathy: put yourself in the place of other people.
      • Learning to communicate effectively: express your thoughts and feelings clearly and respectfully.
      • Manage stress: use relaxation techniques, such as meditation and breathing exercises.

  • 4.3. Purpose in life: Search for meaning and purpose:

    • The importance of having a goal:
      • Gives the meaning of life.
      • Gives direction and motivation.
      • Helps to overcome difficulties.
      • Improves mental and physical health.
      • Prolongs life.
    • How to find your goal:
      • Think about your values, interests and talents.
      • Experiment with different activities.
      • Ask yourself: “What ignites me?”
      • Help others.
      • Determine your passions and dreams.
    • Examples of goals in life:
      • Career: Achieving professional success.
      • Family: creating a strong and loving family.
      • Society: help others, participation in social projects.
      • Creativity: self -expression through art, music or letter.
      • Training: constant development and gaining new knowledge.
    • The connection of the goal in life and longevity:
      • Studies show that people who have a clear goal in life live longer and healthier.
      • The goal in life helps to reduce stress, strengthen the immune system and improve mental health.

  • 4.4. Spirituality and inner harmony: search for communication with something big:

    • What is spirituality?
      • Search for meaning and goals in life.
      • The connection with something greater than the person himself.
      • Faith in the highest power or principle.
      • Feeling of unity with all that is.
    • Forms of spirituality:
      • Religion: following religious dogmas and practices.
      • Meditation: concentration at the present moment, reassuring the mind.
      • Yoga: a combination of physical exercises, breathing practices and meditation.
      • Nature: spending time in nature, contemplation of the beauty of the world.
      • Creativity: self -expression through art, music or letter.
    • Advantages of spirituality:
      • Reducing stress and anxiety.
      • Improving mood.
      • Improving self -esteem.
      • Strengthening the immune system.
      • Extension of life.
    • How to develop spirituality:
      • Practice meditation or yoga.
      • Spend time in nature.
      • Read spiritual literature.
      • Help others.
      • Reflect on the meaning of life.
    • Inner Harmony:
      • The state of equilibrium and peace is within itself.
      • Accepting yourself and your shortcomings.
      • The ability to live in accordance with their values.
      • Communication with longevity: people living in harmony with themselves are more resistant to stress and disease.

  • 4.5. Training throughout life: maintaining brain activity:

    • The importance of learning:
      • Maintaining brain activity.
      • The development of cognitive abilities.
      • Prevention of a decrease in mental functions.
      • Expansion of the horizons.
      • Improving self -esteem.
    • Forms of training:
      • Reading books and articles.
      • Attending courses and seminars.
      • The study of foreign languages.
      • Mastering new skills.
      • Trips.
    • Advantages of learning throughout life:
      • Improving memory and attention.
      • Increased creativity.
      • Reducing the risk of developing Alzheimer’s disease.
      • Increase in life expectancy.
    • How to maintain interest in learning:
      • Choose topics that are really interesting.
      • Set realistic goals.
      • Learn at your pace.
      • Find like -minded people.
      • Use various resources, such as books, Internet and courses.
    • Active longevity:
      • Training throughout life contributes to active longevity, allowing people to remain active, interested and socially involved until old age.

V. Environment and longevity: the influence of external factors

  • 5.1. Quality of air and water: care for the health of the respiratory and digestive systems:

    • The influence of contaminated air:
      • Respiratory system: irritation of the respiratory tract, inflammation of the lungs, chronic obstructive lung disease (COPD), asthma, lung cancer.
      • Cardiovascular system: increased blood pressure, atherosclerosis, heart attack, stroke.
      • Immune system: reducing immunity, increased susceptibility to infections.
    • The influence of contaminated water:
      • Digestive system: infections, poisoning, liver and kidney disease.
      • Nervous system: neurotoxicity, impaired development of the nervous system.
      • Endocrine system: hormonal balance.
      • Cancer: increased risk of developing some types of cancer.
    • How to improve the quality of air and water:
      • Use air purifiers in the room.
      • Drink filtered water.
      • Avoid smoking and places where they smoke.
      • Maintain cleanliness in the house.
      • Use environmentally friendly detergents.
      • Reduce the use of cars.
      • Support environmental initiatives.
    • The role of the state:
      • Control over the emissions of industrial enterprises.
      • Improving water purification systems.
      • Development of public transport.
      • Encouraging the use of environmentally friendly technologies.

  • 5.2. Sunlight and vitamin D: importance for bones, immunity and mood:

    • The influence of sunlight:
      • Vitamin D synthesis: necessary for the health of bones, immunity and mood.
      • Circular rhythm regulation: affects sleep and wakefulness.
      • Improving mood: stimulates the production of serotonin.
    • Vitamin D deficiency:
      • Rickets (in children).
      • Osteomulation (in adults).
      • Osteoporosis.
      • Reducing immunity.
      • Depression.
      • Increased risk of developing certain types of cancer.
    • How to get vitamin D:
      • Spend time in the sun: 15-20 minutes a day.
      • Eat products rich in vitamin D: fatty fish, eggs, mushrooms.
      • Take additives with vitamin D: on the recommendation of a doctor.
    • Precautions:
      • Avoid a long stay in the sun in the peak of solar activity (from 10:00 to 16:00).
      • Use sunscreen.
      • Wear a headdress and sunglasses.
    • Individual needs:
      • The need for vitamin D depends on the age, color of the skin, geographical position and state of health.
      • It is recommended to consult a doctor to determine an individual dose of vitamin D.

  • 5.3. Physical environment: safety, comfort and accessibility:

    • Safety:
      • Prevention of injuries: safe roads, sidewalks, pedestrian crossings.
      • Reducing the crime level: streets lighting, police patrolling.
      • Protection against natural disasters: reliable buildings, warning systems.
    • Comfort:
      • Available housing: affordable prices, good quality, convenient location.
      • Cleanliness and landscaping: parks, squares, green spaces.
      • Silence: noise protection.
    • Accessibility:
      • Transport: affordable public transport, convenient pedestrian and bicycle paths.
      • Services: access to medical institutions, shops, cultural and entertainment institutions.
      • Education: access to education throughout life.
    • The influence of the physical environment on longevity:
      • A safe and comfortable environment reduces stress and improves the quality of life.
      • The affordable environment contributes to physical activity and social involvement.
      • All this contributes to longevity and health.
    • The role of planning:
      • Planning of cities and settlements should take into account the needs of all groups of the population, including the elderly.
      • It is necessary to create a safe, comfortable and affordable environment for everyone.

  • 5.4. Social environment: support, involvement and equality:

    • Support:
      • Family support: loving and caring relatives.
      • Friendly support: Faithful and reliable friends.
      • Social support: support groups, public organizations.
    • Involvement:
      • Participation in public life: volunteering, participation in the elections.
      • Work: the opportunity to work and earn a living.
      • Leisure: hobbies, hobbies, communication with friends.
    • Equality:
      • Lack of discrimination: equal opportunities for all, regardless of age, gender, race, religion or social status.
      • Social justice: fair distribution of resources and opportunities.

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