What is stress?

Stress is a biological phenomenon and the body's response to the demands placed on it - both physical and psychological. 

The human body is designed to feel stress and respond to it. The emotions that stress causes can be positive, motivating, warning, and preparing to escape from danger. Stress becomes dangerous to health when a person is constantly under its influence, facing various challenges, without the opportunity to release tension and relax when there are no breaks between stressors. As a result, such a person is in a mode of

constant vigilance. The human nervous system can respond to stress in different ways to unique threatening situations. However, if the body is exposed to stressors for a long time, its way of reacting may remain active long after the factor                   is removed from the environment.

               Symptoms of stress

We divide the symptoms of stress into physical and mental symptoms. For everyone, stress symptoms will look different. However, if they are recognized, they should never be underestimated.

Physical symptoms:

headache

muscle tension

trismus

nausea

abdominal pains

excessive sweating

accelerated breathing

increased or decreased appetite

insomnia or hyperinsomnia

nervous tics

disturbances in hormone levels

increase in blood pressure

chronic fatigue.

Mental symptoms:

difficulty concentrating

irritability

explosiveness

frequent mood changes

memory problems

anxiety

                  Causes of stress

Stress triggers - stressors - can be minor troubles, daily dilemmas or major life changes. 

Stressors can be:

strong: traumatic events of catastrophic proportions, involving entire groups of people (wars, natural disasters), serious threats affecting individuals or a few people,

weak: minor, everyday tribulations.

The threshold for stress is determined by many factors. Even pre-birth experiences and the birth itself can influence how we respond to stress. Genes, and childhood and adolescent experiences, also influence the level of resistance to stress.

       Ways to deal with stress:

1. Take care of leisure time - relaxation time helps us to relax and thus reduce the level of stress hormones in the body. In your free time, you can read a book, listen to music, or engage in another relaxing activity.

2 Get together with friends - despite the enormity of your responsibilities, don't isolate yourself. In a larger group you are sure to take your thoughts away from stressful problems, which will relax your mind.

3.Think positively - looking positively into the future saves you from worrying about unimportant matters.

4. Remember diet and physical activity - the fight against stress will certainly be assisted by a balanced diet, which will provide the body with all the necessary nutrients. We should also remember to be physically active every day.

5. Remember to sleep-sleep is very necessary, remember to get a good night's sleep!

6. Consult a specialist, therapist, psychologist, psychiatrist- a conversation is able to change our attitude.

Our ways to fight stress and depression

                            DOPAMINE

The reward hormone

Dopamine plays an extremely important role in the human body.           It acts as a neurotransmitter, affecting many processes - depending on where it is active. Among other things, it influences blood pressure, endocrine (endocrine secretion) glands, muscle coordination and tension,  as well as the feeling of emotions.

Among other things, dopamine affects the production of prolactin. Prolactin is a hormone, secreted by the pituitary gland during sleep, stress, exercise.

Dopamine also increases motivation for action and is therefore often called the neurotransmitter of empowerment. It also affects our emotions and relationships with other people.

An increase in dopamine produces feelings of contentment and fulfillment.

It has been proven that dopamine is involved in the functioning of the so-called reward system. It relies on the fact that the activity of dopamine neurons increases when we look forward to an event that gives us pleasure - such as entertainment, shopping, good food.

How to activate it?

-Complete the tasks you have started

-Celebrate small successes

-Listen to your favorite music

-Spend time in the sun

-Sleep

-Meditate

Acetylcholine: is one of the oldest neurotransmitters discovered and most important one for normal brain functioning. It is responsible for numerous brain functions including good memory and learning skills. It is even responsible for dreams. Its productions occurs in multiple brain regions. It is similar with its properties to dopamine as it is responsible for motivation, focus, and attention. We can activate acetylcholine by moderate physical activity.

                            SEROTONIN

Mood stabilizer

Serotonin is one of the most important neurotransmitters in the brain responsible for the processes of falling asleep, mood and mood control.

Serotonin (commonly known as the happy hormone) is secreted in the hypothalamus and responsible for transmitting information between brain cells, it is formed by the breakdown of tryptophan. Tryptophan is an essential amino acid, that is, one that we can only supply in the form of food.

This hormone causes the smooth muscles of the gastrointestinal tract and blood vessels to contract, but it also has a positive effect on inhibiting gastric and duodenal ulcers.

Proper serotonin concentration has a positive effect on gastrointestinal motility by increasing peristalsis of the small intestine and decreasing the secretion of hydrochloric acid in the stomach. Serotonin is also needed in the process of blood clotting, which it regulates. Low levels of serotonin cause bad mood and irritability.

So serotonin is very necessary in the human body. Its low levels can cause disorders of some processes in the body, and in turn, its excessive secretion from the blood into the urine can occur during increased diarrhea and attacks of facial skin redness. 

Deficiencies of serotonin in the human body result from a poorly adjusted diet and lead to serious functional disorders such as depression and insomnia. Patients have a depressed mood, which leads to sadness, overeating (especially sweets), lack of appetite and even fits of aggression.

How to activate it?

- Read books

- Keep a balanced diet

- Indulge in your hobbies

- Devote time to your favorite physical activity

- Massage, meditation, yoga, tai chi also work well

- Healthy gut microbiota

                        ENDORPHINE

Analgesic

Endorphins are a group of hormones produced by the human body. They are responsible for good mood, contentment and even euphoric states. In addition, they also show analgesic effects, suppress feelings of numbness and even reduce anxiety!

Endorphins are produced by the body in certain situations and, interestingly, after eating certain foods. To date, as many as a dozen types of endorphins have been discovered. They are produced in the brain and spinal cord in response to stimuli, such as physical exertion or laughter.

How to activate it?

- Eat your favorite foods

- Do intense workouts

- Smile out loud

- Dance

               OKSITOCIN

The love hormone

Oxytocin, also called by many the "love hormone," plays a very important role not only in our organization, but also affects our social relationships.

The hormone oxytocin is called the love hormone because of its effect on relationships - inducing the need for closeness and strong attachment. 

Oxytocin: is a mammalian hormone that acts primarily as a neuromodulator in the brain. It is synthesized in the hypothalamus in the brain and released from the posterior pituitary gland. 

It is also known to be produced and secreted in the heart. More recently, it was discovered that the heart also produces and secretes oxytocin, which can act as a neurotransmitter and is often referred to as the love or social bonding hormone. In addition to its well-known functions in childbirth and breastfeeding, oxytocin has also been shown to be involved in cognition, tolerance, trust and friendship, and the formation of lasting interpersonal bonds.

How to activate it?

-Spend time with loved ones

-Spend time with animals

- Speak sincere compliments to others

-Be polite (use the words: thank you, goodbye, please...).

-Fall in love!

    Bibliotherapy 

(therapy through reading)

  Reading books is the most beautiful pastime that         mankind has invented for itself.

                                            W.Szymborska

What is bibliotherapy?

1. Bibliotherapy is a creative type of therapy 

that helps people cope with emotional problems, 

mental illness, or changes in their lives. 

It involves poetry, storytelling, and reading specific 

texts with the purpose of healing. 

2. Bibliotherapy can be applied in individual or group therapy sessions, under the direction of a therapist, or independently. Additionally, it can be utilized in conjunction with other types of therapy, including cognitive behavioral therapy or talk therapy.

The books and texts we reach for when we feel bad or when we have a problem to solve are...:

1. "Rich Dad, Poor Dad" is a personal finance book written by Robert Kiyosaki. It is based on the author's experiences growing up with two "dads" - his biological father, whom he refers to as his "poor dad," and his best friend's father, whom he refers to as his "rich dad."  

2.The book, that always makes me feel better is “The Stupidest Angel: A Heartwarming Tale of Christmas Terror” by Christopher Moore. This book is an unreal, supernatural, horror story with a lot of word jokes and abstract situations. Also, I like the series of books about Jake Reacher by Lee Child – potboiler, quick action, mystery. What’s more, we got an option to compare a book with a movie/ serial adaptation.  

Articles on food

1) 

Fish is one of the foods that affect mental health the most.Fish, which is a source of omega 3, can help depression, bipolar disorder and has a connection with schizophrenia.

Dark chocolate is a source of iron, it is good for depression.

Nuts are a source of omega 3, they have beneficial effects on thinking and memory.

Vitamins and minerals in peach help fight anxiety.

2) 

Eating Well for Mental Health | Sutter Health

Nutritional psychiatry: Your brain on food - Harvard Health

3)

https://www.health.qld.gov.au/news-events/news/good-mood-food-how-food-influences-mental-wellbeing-anxiety-depression-stress#:~:text=The%20protein%20in%20lean%20meats%2C%20fish%20and%20eggs,are%20known%20to%20protect%20against%20dementia%20and%20depression.

Food that makes me happy

Food that makes me happy