Emotions and stresses are factors that, in the process of evolution, ensured the preservation of a person as a species and brought him to the highest stage of development. At the same time, they can cause a decrease in immunity and poor health.
Emotions are a defense mechanism that helps to adapt to changing environmental conditions. Primitive people survived the ones who knew how to adapt better and adequately react to the environment.
In the modern world, emotions help to appreciate the needs of the body. Allows you to rationally respond to stimuli and changing circumstances.
Strong negative emotions can weaken the immune system, cause muscle and vascular spasm, and even cause serious diseases: coronary heart disease, hypertension, peptic ulcer, etc. Positive emotions (joy, pleasure), on the contrary, relieve spasms, relax, improve blood circulation, and the work of all organs.
Stress call the totality of the body’s reactions to the influence of stress factors (pain, cold, emotions, hunger, etc.) Thus, stress is a defensive reaction, the body’s response to a real or imagined danger.
In small doses, it is a human ally and allows you to mobilize all reserves to deal with the problem. It makes the heart beat faster, increases attention and reaction speed, and increases strength.
However, after the depletion of the body’s resources with prolonged stress, diseases develop, which are called psychosomatic.
The fact that reserves are running out is indicated by psychological symptoms of stress – heaviness and emptiness in the head, inability to concentrate, persistent fatigue, apathy, bad mood, imbalance, insomnia at night, and sleepiness during work hours.
What effect do emotions have on the body?
Emotions originate in the hypothalamus, which is part of the limbic system. They are electrical impulses that circulate through the structures of the brain.
The heart and other organs are sensitive to non-nerve impulses sent along with the autonomic nervous system and change their work in accordance with the nature of emotions.
The limbic system or the visceral brain (“the brain of internal organs”) is the structure of the final and intermediate parts of the brain united by common functions.
The limbic system receives information from the environment and from internal organs, analyzes, and triggers reactions (emotional, behavioral, bodily) to adapt a person to new circumstances.
It coordinates emotions, motivation, and the functioning of the autonomic nervous system and endocrine glands. The basic instincts – food, sex, and defensive – are also controlled by the limbic system.
It is the limbic system that is responsible for the emotional mood of a person and determines the influence of emotions on the body and on immunity. She is poorly controlled by reason. Therefore, it is difficult for us to control sweating and heartbeat during stress, to control the motility of the intestines and other internal organs, to restrain instincts.
The structure of the limbic system
- Bark structures
- New cerebral cortex:
- Insular lobe.
- Old bark:
- Serrated fascia;
- Cingulate gyrus;
- Ancient bark:
- Olfactory bulbs;
- Olfactory tubercle;
- Transparent partition.
- Islet cortex and parahippocampal gyrus.
- Subcortical structures:
- Anterior thalamic nucleus;
- The nuclei of the transparent septum;
- Mastoid bodies.
Limbic system functions
- Formation of emotions. Nerve impulses in the hypothalamus and amygdala cause the appearance of joy, sadness, fear, anger, and other emotional experiences.
- Physiological manifestations of emotions. The limbic system controls all changes in the body caused by emotions – skin redness, sweating, watery eyes, palpitations, abdominal pain and diarrhea, and frequent urge to urinate. The stronger the emotion, the more difficult it is for a person to consciously control the reaction of his body.
- It controls the activity of the autonomic (autonomic) nervous system, which ensures the well-coordinated work of all internal organs and glands. This part of the NS is represented by nerve nodes, plexuses, and nerves and is not controlled by consciousness.
- Regulation of the endocrine system. Under the influence of the limbic system, hormones are produced by the endocrine glands. Therefore, the excitement caused by strong emotions and experiences affects the level of hormones in the blood.
- Regulation of autonomic functions: respiration, heartbeat, blood circulation, digestion, metabolism. Under normal conditions, the limbic system maintains balance, and in response to external stimuli and emotions, it strengthens or slows down the work of individual organs.
- Maintaining homeostasis (constant composition of blood and lymph) occurs through centers in the pituitary gland and hypothalamus.
- Formation of motivations (motivation for action): food (hunger), sexual (sexual desire). Forces a person to perform actions to satisfy these needs.
- Participation in learning and the formation of short and long-term memory. The hippocampus organizes and encodes information, puts it in long-term memory, and at a certain moment helps to remember the necessary data.
The peculiarity of the functioning of the limbic system is that when excitement arises in one of its departments, the nerve impulse spreads and circulates in its structures for a long time.
Several circles are described that arousal goes through, and the reaction of the body depends on its route. As a result, any emotion can affect the work of internal organs, the production of hormones. For the same reason, events that have an emotional connotation are much better remembered.
In case of violation of the functions of the limbic system, there are :
- Emotional disorders – increased anxiety, excitability, aggressiveness, suspiciousness;
- Mental disorders – neuroses, hysteria;
- Increased physical activity – hyperactivity, restlessness, restless legs syndrome;
- Vegetative disorders – heart rhythm irregularities, increased sweating, reddening of certain areas of the skin, vegetative-vascular dystonia.
The influence of the limbic system on the hypothalamus and pituitary gland
The hypothalamus is part of the limbic system, it is responsible for regulating the work of all endocrine glands.
The hypothalamus, together with the cingulate gyrus (negative emotions) and the amygdala (positive emotions), play an important role in generating emotions.
Under the influence of nerve impulses, the hypothalamus secretes hormones that make you feel hungry or in danger.
The pituitary gland has a close connection with the hypothalamus. The hypothalamus controls its work with the help of nerve impulses, hormones, and neurotransmitters.
Under the influence of the hypothalamus during stress, the synthesis of hormones of the anterior pituitary gland increases:
- Adrenocorticotropic hormone ( ACTH ) – increases the synthesis of adrenal cortex hormones: glucocorticoids – stress hormones, male and female sex hormones.
- Thyroid-stimulating hormone ( TSH ) – activates the thyroid gland and the synthesis of its hormones, which enhance all metabolic processes.
- Follicle-stimulating hormone ( FSH ) – regulates the ovaries and the menstrual cycle.
- Luteinizing hormone ( LH ) – regulates the level of female sex hormones, affects the work of the ovaries and the menstrual cycle. In men, it affects testosterone synthesis and sperm production.
- Prolactin – ensures the formation of milk in the mammary glands.
- Growth hormone or growth hormone – provides growth in children and adolescents, has an anabolic effect, and promotes the growth of muscle tissue.
Thus, the limbic system, through the hormones of the pituitary gland, influences the internal organs and the most important endocrine glands, which control all processes in the body.
And the less developed the cerebral cortex, the more pronounced the influence of the limbic system. However, a person can learn to control these processes and weaken the influence of emotions on the body.
When can negative emotions reduce immunity?
A decrease in immunity occurs if a person experiences long-term or very strong negative emotions.
Factors that reduce the body’s defenses:
- Depletion of the body’s energy resources caused by prolonged nervous and physical stress. The person does not have the strength to fight the pathogens.
- Violation of blood circulation due to vasospasm in certain parts of the body. The poorer circulation, the higher the likelihood of developing the disease.
- Involvement of all internal organs in the pathological process through the nervous and endocrine systems. Inflammation or dysfunction can appear anywhere on the body.
Negative emotions (anger, aggression, anxiety, displeasure) are a subjective state of a person that arises in response to the impact of external and internal stimuli (pain, danger, failure to meet needs, violation of moral and ethical standards).
The role of negative emotions. Negative emotions serve as negative reinforcement. They tell the body what is harmful and undesirable for it. In response to these experiences, we try to eliminate their cause, weaken and shorten the interaction time.
Development mechanism negative emotions appear when a part of the limbic system is excited. Then the nerve impulse spreads to other parts of it.
This activates the hypothalamus and pituitary gland. Negative emotions are thought to activate the parasympathetic nervous system.
There is a release of stress hormones (adrenaline, norepinephrine, cortisol), which entails changes in the body:
- Heartbeat increases;
- Blood sugar rises;
- Blood pressure rises;
- Increases blood flow to muscles to provide strength and brainpower;
- The blood circulation of the internal organs decreases – protection from blood loss in case of injury.
This reaction is called “fight or flight”. Its biological meaning is to help the body protect itself from the enemy or other physical danger, to overcome obstacles that interfere with the satisfaction of the need.
The consequences of negative emotions. In conditions of prolonged stress, the body does not have time to return to normal work, restore blood circulation and normalize the level of stress hormones. This has a number of negative consequences:
- The likelihood of inflammatory reactions increases;
- The risk of allergies increases ;
- Decreases the activity of immunity;
- The risk of autoimmune diseases associated with a distorted functioning of the immune system is increasing;
- The development of psychosomatic diseases.
In addition, strong negative emotions make it difficult to act meaningfully and purposefully to eliminate the cause of the problem. An example would be stupor, hysterics, unreasonable laughter that occur in stressful situations.
The development of negative emotions in connection with social factors and their impact on different categories of people
It should be noted that resistance to stress largely depends on the individual characteristics of a person, his temperament, and the type of nervous system.
Psychologists say that the nervous system of women and children is more labile. They tolerate stressful situations less painfully and quickly restore mental balance.
Women and children tend to openly express their emotions (screaming, crying) and more often seek help from loved ones and psychologists, which reduces the burden on the psyche.
People over 50 are most sensitive to negative emotions and stress due to existing chronic diseases and functional disorders of the nervous and cardiovascular systems.
What to do to avoid deterioration of immunity in case of negative emotions?
In order to maintain immunity in case of negative emotions, it is necessary to eliminate the cause of their occurrence and neutralize their effect on the body – to relieve muscle and vascular spasms.
Tips to help you stay healthy in stressful situations
- Give a vent to emotions. It has been proven that a person who suppresses emotions risks their health more than someone who has the ability to express them. This does not mean that you need to vent your anger immediately and thoughtlessly. You can express your condition to loved ones; for these purposes, it is also recommended to keep a diary.
- Identify and eliminate the cause of negative emotions. This is the most effective, but difficult way. Often it is not possible to cope with this task on their own, and the help of a psychologist is required. Today there is an opportunity to get an online consultation.
- Exercise regularly. 2-3 workouts per week improve blood circulation, eliminate muscle spasm caused by stress, and induce the production of endorphins – hormones of happiness. Impulses from working muscles enter the limbic system and interrupt the circulation of arousal that sustains negative emotions. A 30-minute workout has been shown to reduce anxiety levels by 25-30%. Having sex regularly has the same effect.
- Evoke positive emotions that neutralize the impact of negative ones. This is interest, joy, fun, pleasure, surprise. Under the influence of negative emotions, the desire to engage in any activity may disappear. In this case, you need to consciously force yourself to communicate with positive-minded people, interact with animals, attend cultural events, dance lessons, etc.
- Satisfy needs. If at the moment there is no way to eliminate the cause that caused negative emotions, then do not ignore other needs. For example, when separated from loved ones, you should not limit contact with other people, give up your favorite activities.
- Practice techniques to interrupt the flow of negative thoughts:
- Self-training and meditation – will be described below;
- The technique of “stopping thoughts” mentally shouts “Stop!” or press the imaginary red button when negative thoughts appear. You can wash your self with cold water or go to another room;
- The technique of “distraction” is based on relaxation techniques – you need to imagine that you have achieved your goal. Your face, state, sensations at this moment.
- Forgiveness technique. One of the most common reasons for negative emotions is the unwillingness to forgive someone else or ourselves when we are tormented by our conscience for what we have done. Resentment and guilt are the basis for a range of negative emotions: anger, anger, rage, sadness, sadness, suffering. Often forgiving, it is possible to get rid of the chain of negative emotions arising from one another. Imagine the “culprit” in your mind. Say sincerely that you forgive the person and you like him. Smile mentally. This practice allows not only to correct emotions but also reduces tension in the family or team.
How do you learn to control your emotions?
The human psyche has many individual characteristics. Therefore, there is no methodology for controlling emotions that would be universally applicable to all people. You need to try different ways to determine which one works best for you.
According to the theory of emotions by P.V. Simonov, you can cope with negative emotion in the following cases:
- Satisfy the need. If this cannot be done completely, then do your best at the moment. For example, an unfulfilled need for self-respect is oppressive. What can I do today to improve myself? Start exercising, get a new hairstyle, build relationships …
- Get as much information as possible that will help satisfy the need and find a way out of the situation. The method is especially effective in dealing with fear, which is often associated with a lack of information. For example, anxiety due to an unfulfilled need for safety – a person fears for his health. What can I do? Make an appointment with a doctor to get information about your health condition, learn about effective methods of treating this disease.
According to the James-Lange theory, physical sensations are closely related to emotion. That is, the more often the breathing, the faster the pulse, the stronger the muscles are, the sharper the person experiences the emotion. Based on this, it is necessary to eliminate physiological changes and this will reduce the level of stress. This requires:
- Concentrate on breathing. Breathe slowly and evenly. During breathing, count 1-4 inhalation, 5-8 – exhale.
- Slow down your heart rate. To do this, you can use techniques based on reflex reactions.
- easily press your fingers on the eyeballs for 3-8 seconds;
- sit down with your knees to your chest;
- Press gently on the carotid arteries on the sides of the neck for 5-10 seconds.
- Relax the muscles of the face, especially the forehead, eyes, lips. Deliberately relax the muscles in the neck and shoulders, then the muscles of the whole body.
- Control the timbre and strength of the voice, do not break into screaming.
After realizing that organic manifestations have changed, emotions also change.
For the correction of emotions in post-traumatic stress disorder caused by sexual violence, a threat to life, catastrophe, military action, loss of loved ones, the help of a specialist psychiatrist and psychotherapist is required.
At the initial stage, it is necessary to take tranquilizers, antipsychotics and antidepressants, and a course of psychotherapy.
What kind of emotional release will help maintain immunity?
The feeling of joy enhances innervation and improves blood circulation in muscles and organs, as well as normalizes the work of hormone-secreting glands. Based on this, the kind of activity that brings pleasure is good for maintaining immunity.
- Expression of emotions in paintings, prose, poetry;
- Creative activities, including anti-stress coloring books;
- Change of impressions, vacation, trip to another city, excursion;
- Watching comedies, funny videos;
- Communication with pleasant positive people;
- New acquaintances;
- Having sex;
- Keeping a diary describing emotionally significant situations;
- Walks in the open air;
- Physical work;
- Sports activities. Team sports and yoga are especially recommended;
- General massage using essential oils;
- Visiting a sauna or bath;
- Baths with sea salt or soothing essential oils (basil, coriander, mint, lavender).
The intake of alcohol and drugs is highly undesirable. Alcohol can worsen depression, and psychotropic substances are addictive and psychotic.
Will a psychologist help you deal with stress?
A conversation with a psychologist has a number of positive aspects: it helps to release emotions in a civilized form, to see the essence of the problem, and to determine a strategy for solving it.
The psychologist will teach you how to cope with emotions and form the correct model of behavior in a stressful situation.
In the arsenal of a psychologist, there are many methods of dealing with stress that cannot be applied on their own.
For example, psychotherapy of emotional trauma with eye movements… It is a psychotherapeutic technique that combines conversations with a therapist and eye movements.
Its effectiveness has been proven by many clinical studies in different countries and is often superior to drug therapy.
With its help, phobias, addictions, panic syndromes, severe psychotraumas in people who have become victims and witnesses of hostilities, crimes, catastrophes are successfully treated. In most cases, 3 sessions are sufficient.
The best option for psychological assistance includes individual counseling, group sessions (training), and independent work.
How can work affect your emotions?
The impact of work on emotions depends on the degree of stress, pleasure received from activities, and relationships in the team.
With intellectual work and learning, nervous excitement moves from the center of emotions in the limbic system to the cerebral cortex.
This reduces the severity of emotions. Subjectively, a person feels that he is distracted from his problems.
The more intellectually developed a person is, the more the cortex dominates the limbic system and the better the controls emotions.
The negative side of intellectual work is that mental activity itself can cause overwork, anxiety, irritation, and overload. Negative emotions develop in a number of cases:
- Too much information;
- High speed of data receipt;
- Lack of time to make a decision;
- High responsibility for the decisions made;
In such conditions, work becomes a cause of constant and long-term stress. The body’s energy resources are depleted since mental work requires a large amount of energy.
If we add to this hipodynamia and the lack of regular physical activity, then the result is a decrease in general immunity and the development of a number of chronic diseases associated with impaired innervation and blood circulation.
Physical work has a beneficial effect on the brain. Such work restores connections between neurons, improving thinking processes, and activates the centers of the limbic system, which are responsible for positive emotions (joy, vigor).
Physical work does not leave a person time and energy to focus on negative emotions. This effect is so pronounced that occupational therapy is used as a method of treating patients with mental illness.
An important role is played by the social significance of work when a person realizes the benefits of what he has done.
The negative side of physical work is the high risk of overwork. Heavy monotonous work that is not accompanied by positive emotions and a sense of importance quickly causes fatigue.
Repeated lifting of weights, constant work of the spine, elbow, and knee joints leads to their rapid wear and the development of diseases of the musculoskeletal system ( arthritis, arthrosis, bursitis, sciatica ).
Conclusion – work is useful, provided that you alternate feasible mental and physical activity, and get enough rest.
How does the relationship with family affect the psycho-emotional state?
The atmosphere of mutual understanding in the family allows you to relieve the emotional stress that builds up over the course of the day.
Talking with loved ones allows you to get rid of negative emotions and gain strength for new challenges.
Family members who do not have a trusting and supportive relationship are more likely to experience chronic stress, which depletes the body and harms health.
The family can provide all the basic needs necessary for a normal life: physiological, the need for stability and security, for communication, care, and support, for love, importance and respect.
If the basic needs are satisfied, then the person has the ability and desire to self-actualize and improve. In this case, life’s difficulties are successfully overcome, and stress does not bring significant harm to health.
If in the family circle the basic needs are not met (especially in importance, recognition of merit, and respect), then conflicts occur.
A person is inclined to look in his environment (among friends and colleagues) for someone who can satisfy these needs. This becomes the cause of teenage companies, adultery, alcoholism.
Loneliness or difficult family relationships negatively affect a person’s emotional state and health. Neuroses, depression, and psychosomatic diseases develop, suicide attempts are possible.
Children are especially addicted to family relationships. Normal mental and physical health depends on how much children are loved and cared for, whether they are provided with everything they need.
A child’s well-being is largely dependent on the love and mutual respect between parents. Quarrels of senior members, domestic violence form a chronic traumatic situation in the child, which is manifested by neurological diseases and developmental abnormalities (enuresis, stuttering, nervous tics, hyperactivity, decreased academic performance), as well as a significant decrease in immunity, frequent viral and bacterial diseases.
How effective are meditation and psycho-training in overcoming stress?
Psycho-training or psychotherapeutic training is a short course of study, the exercises of which are aimed at changes in consciousness.
Psychotraining gives a person the skills that allow him to get acquainted, build relationships, communicate, resolve conflicts constructively, develop as a person, manage emotions, and think positively.
Help get rid of alcoholic, sexual, nicotine addiction.
Depending on the number of people in the group, psycho-training can be individual and group.
The essence of the method: the training psychologist selects exercises that simulate the situation that worries a person. These may not be direct analogies, but situations that cause associations with the problem, presenting it in a humorous form.
Further, the person is invited to play up the situation – how, in his opinion, should behave in this case.
Then the psychologist analyzes the client’s behavior, points out victories and mistakes. Ideally, psycho-training should be complemented by psychological counseling and psychotherapy.
In practice, a small percentage of people turn to a psychologist and psychotherapist. Therefore, it is necessary to master the various self-help techniques and use them as needed.
1. Self- training (autogenous training) – increases the ability to self-regulate emotions. It includes sequential exercises:
- Breathing exercises – deep slow breathing with pauses after inhalation and exhalation.
- Muscle relaxation – it is necessary to feel the tension of the muscles on inhalation and sharply relax them on exhalation;
- Creating positive mental images – imagine yourself in a safe place – on the seashore, at the edge of the forest. Imagine the image of the “Ideal Self” with all the qualities that you would like to have;
- Self-hypnosis is the form of self – orders – “Calm down!”, “Relax!”, “Do not succumb to provocation!”;
- Self – programming – “Today I will be happy!”, “I am healthy!”, “I am confident in myself!”, “I am beautiful and successful!”, “I am relaxed and calm!”
- Self – encouragement – “I’m great!”, “I’m the best!”, “I’m doing great!”
Each step, the repetition of the selected phrase, can take from 20 seconds to several minutes. You can choose verbal formulas arbitrarily.
They must be affirmative and not contain the “not” particle. You can repeat them silently or aloud.
The result of auto-training is the activation of the parasympathetic division of the autonomic nervous system and the weakening of arousal in the limbic system of the brain.
Negative emotions are weakened or blocked, a positive attitude appears, and self-esteem rises.
Contraindications to the use of psycho-training: acute psychosis, impaired consciousness, hysteria.
- Meditation is an effective technique for developing concentration by focusing on one subject: breathing, mental images, heartbeat, muscle sensations. During meditation, a person completely disconnects from the outside world, plunges into himself so much that the surrounding reality with its problems, as it were, ceases to exist. Its components are breathing exercises and muscle relaxation.
The result of regular (1-2 times a week) meditations is a complete acceptance of oneself, and the statement that much in the outside world, including problems, is just an illusion.
By practicing meditative techniques, it is possible to reduce the level of arousal in the limbic system and the cerebral cortex.
This is manifested by the absence of emotions and unwanted, obsessive thoughts. Meditation changes the attitude towards the problem that caused stress, makes it less significant, helps to intuitively find a way out of the situation or accept it.
- A comfortable posture – the back is straight, you can sit in the lotus position or on a chair in the coachman pose. helps to relax muscle blocks and relieve tension in the body.
- Slow diaphragmatic breathing. On inhalation, the stomach is inflated, on exhalation, it is drawn in. The inhalation is shorter than the exhalation. After inhaling and exhaling, hold the breath for 2-4 seconds.
- Focusing on one object. This can be a candle flame, a heartbeat, sensations in the body, a luminous point, etc.
- A feeling of warmth and relaxation that extends throughout the body. Together with him comes calmness and self-confidence.
Getting into a meditative state requires a lot of practice. To master the technique, you need at least 2 months of daily training. Therefore, meditation cannot be used as an ambulance method.
Attention! Excessive and uncontrolled passion for meditation can be dangerous for a person with an unstable psyche. He is transferred to the realm of fantasy, becomes withdrawn, intolerant of his own and other people’s shortcomings.
Meditation is contraindicated for people with delirium, hysteria, and impaired consciousness.
What are psychosomatic illnesses?
Psychosomatic illnesses are disorders in the functioning of organs caused by mental and emotional factors. These are diseases associated with negative emotions (anxiety, fear, anger, sadness) and stress.
The most common victims of stress are the cardiovascular, digestive, and endocrine systems.
The mechanism of development of psychosomatic diseases:
- Strong experiences activate the endocrine system, disrupting the hormonal balance;
- The work of the vegetative part of the nervous system, which is responsible for the work of internal organs, is disrupted;
- The work of blood vessels is disrupted and the blood circulation of these organs deteriorates;
- Deterioration of nervous regulation, a deficiency of oxygen and nutrients leads to a breakdown in the functioning of the organ;
- The repetition of such situations causes illness.
Examples of psychosomatic illnesses:
- diabetes mellitus ;
- goiter or thyrotoxicosis;
- peptic ulcer ;
- dyskinesia of the biliary tract ;
- obesity ;
- gastritis ;
- hypertension ;
- heart attack ;
- rheumatoid arthritis ;
- bronchial asthma ;
- menstrual irregularities;
- mastopathy ;
- neuroses ;
- nervous tics ;
- migraine ;
- sexual dysfunctions;
- sexual dysfunction, impotence;
- oncological diseases.
The list of diseases recognized as psychosomatic grows annually. There is a theory that every disease is based on a separate negative emotion.
For example, bronchial asthma arises from resentment, diabetes mellitus from anxiety and anxiety, etc. And the more persistently a person suppresses emotion, the higher the likelihood of developing the disease.
This hypothesis is based on the property of different emotions to provoke muscle blocks and vascular spasms in different parts of the body.
The main method of treatment of psychosomatic diseases is psychotherapy, hypnosis, prescription of tranquilizers and sedatives. In parallel, the treatment of the symptoms of the disease is carried out.
How to eat properly when stressed?
Eating a healthy diet can help reduce your risk of illness when stressed. It is imperative to consume:
- Protein products – to strengthen the immune system;
- Sources of vitamin B – to protect the nervous system;
- Carbohydrates – to improve brain function;
- Foods containing magnesium and serotonin – to combat stress.
Protein foods should be easy to digest – fish, lean meat, dairy products. Protein proteins are used to build new immune cells and antibodies.
B vitamins are found in green vegetables, various types of cabbage and lettuce, beans and spinach, nuts, dairy, and seafood. They improve mood, increase resistance to stress.
Carbohydrates are needed to absorb the increased energy expenditure caused by stress. The brain especially needs carbohydrates. In this regard, with nervous stress, the craving for sweets increases.
A little dark chocolate, honey, marshmallows or Kozinski will urgently replenish glucose stores, but it is advisable to cover the need for carbohydrates due to complex carbohydrates – cereals and cereals.
Magnesium provides protection against stress, improves the transmission of nerve signals, and increases the efficiency of the nervous system.
Sources of magnesium are cocoa, wheat bran, buckwheat, soy, almonds and cashews, chicken eggs, spinach.
Serotonin, or the hormone of happiness, improves mood. For its synthesis in the body, an amino acid is needed – tryptophan, which is abundant in fatty fish, nuts, oatmeal, bananas, and cheese.
Herbal medicine for stress
To improve the functioning of the nervous system during periods of high stress, infusions of medicinal herbs are recommended.
Some of them have a calming effect and are recommended for nervous excitement. Others increase the tone of the nervous system and are prescribed for depression, apathy, and asthenia.