The concept of psycho-emotional state, its determining factors

Any competent doctor will tell you that you need to control your psycho-emotional state; if you can’t do it yourself, you can even be prescribed medications. Why is this so important? When stressed, the hormone cortisol is released. It affects the functioning of all body systems. Because of this, the functioning of the cardiovascular and nervous systems is disrupted, which can lead to deterioration in well-being, sleep problems, and problems with the gastrointestinal tract.

People who know how to cope with stress and avoid conflict situations tend to lead fulfilling lives. They have enough energy for work, friends and hobbies. Mentally balanced people have happy families, give birth to healthy children and raise them to be just as psychologically balanced.

INFLUENCE OF STRESS ON HUMAN HEALTH

Scientists have proven that the body of people who are constantly exposed to stress wears out 40% faster than those of those people who live in peace. Frequent stressful situations cause the following symptoms:

• Redness of the skin, various rashes;
• Feeling tired and exhausted even after a full sleep;
• Loss or gain of body weight;
• Constant feeling of anxiety;
• Tremor (shaking) of the limbs;
• Stool disorder.

If you do nothing, there is a high chance of developing the following pathological processes:

• Panic attacks;
• Depression;
• Heart failure;
• Stomach ulcer;
• Hypertension;
• Anorexia;
• Stress can also cause a decrease in sex drive in both women and men.

Causes of emotional stress

Stress can be caused by both sudden and ongoing negative events in a person’s life. If a tragedy occurs, or, conversely, a person has been a prisoner of a difficult situation for a long time without the opportunity to rest or switch attention from the traumatic situation, a kind of “mental burnout” may occur.

At the same time, the source of serious emotional stress can be both real traumatic events and a person’s excessively negative perception of various, for most people, events that are not something serious. In this case, the risk group will be people with an easily excitable psyche, suspicious, rigid, and unable to switch.

Specific causes of emotional stress for most people:

• death or serious illness of a loved one
• disaster
• war
• job loss
• serious illness
• divorce
• change of residence
• loss of source of income
• breaking up with a loved one

SLEEP AS THE BASIS OF GOOD WELL-BEING

Adequate rest and healthy sleep are the first rules of a stable psyche. A well-rested person is more resistant to stress. The norm is considered to be 7-8 hours of sleep (and at least 9 hours if a person trains hard or works on his feet).

If there is not enough sleep, the stability of the nervous system decreases. You've probably observed how small children become capricious when they are tired and want to sleep. A similar condition is observed in adults who regularly do not get enough sleep - it becomes difficult for them to control their emotions, they feel irritation and aggression.

To improve the quality of your sleep, be sure to create a comfortable sleeping environment in your bedroom - darken the room, ventilate it before bed, and try to make the room quiet. Maintain a sleep schedule - try to go to bed and wake up at approximately the same time every day and not deviate too much from this schedule, even on weekends. If these measures do not help, contact a neurologist or somnologist. Your doctor will help you improve your sleep and quality of night's rest.

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A healthy lifestyle (HLS) is a person’s way of life aimed at preventing diseases and promoting health.

There are three types of health: physical, mental and moral (social):

Physical health is the natural state of the body, due to the normal functioning of all its organs and systems. If all organs and systems work well, then the entire human body functions and develops correctly.

Mental health depends on the state of the brain; it is characterized by the level and quality of thinking, the development of attention and memory, the degree of emotional stability, and the development of volitional qualities.

Moral health is determined by those moral principles that are the basis of human social life, i.e. life in a particular human society. Distinctive signs of a person’s moral health are, first of all, a conscious attitude to work, mastery of cultural treasures, and active rejection of morals and habits that contradict the normal way of life. A physically and mentally healthy person can be a moral monster if he neglects moral standards. Therefore, social health is considered the highest measure of human health. Morally healthy people are characterized by a number of universal human qualities that make them real citizens.

Elements of a healthy lifestyle:

• Developing healthy habits and skills from early childhood.
• Environment: safe and favorable for living, knowledge about the impact of adverse environmental factors on health.
• Quitting smoking, drugs and alcohol consumption.
• Healthy nutrition: moderate, corresponding to the physiological characteristics of a particular person, awareness of the quality of the products consumed.
• Movement: physically active life, including special physical exercises (for example, fitness), taking into account age and physiological characteristics.
• Personal and public hygiene: a set of hygienic rules, the observance and implementation of which contributes to the preservation and strengthening of health, mastery of first aid skills.

A person’s physiological state is greatly influenced by his psycho-emotional state. Therefore, some authors also highlight the following additional aspects of a healthy lifestyle:

• emotional well-being: mental hygiene, the ability to cope with one’s own emotions and problems;
• intellectual well-being: a person's ability to learn and use new information to perform optimally in new circumstances. Positive thinking.
• spiritual well-being: the ability to set truly meaningful, constructive life goals, strive for them and achieve them. Optimism.

Some researchers also highlight “social well-being” - the ability to interact with other people.

10 Tips for a Healthy Lifestyle There are 10 tips developed by an international group of doctors, nutritionists and psychologists that form the basis of a healthy lifestyle. By following them, we can extend and make our lives more enjoyable.

• 1 tip: by solving crosswords, studying foreign languages, doing mental calculations, we train our brain. Thus, the process of age-related degradation of mental abilities slows down; the work of the heart, circulatory system and metabolism is activated.
• Tip 2: work is an important element of a healthy lifestyle. Find a job that suits you and makes you happy. According to scientists, this will help you look younger. Tip 3: Don't eat too much. Instead of the usual 2,500 calories, get by with 1,500. This helps maintain cell activity and relieve stress. You should also not go to extremes and eat too little.
• Tip 4: the menu should be age appropriate. Liver and nuts will help 30-year-old women slow down the appearance of the first wrinkles. Selenium contained in kidneys and cheese is useful for men after 40 years of age, it helps relieve stress. After 50 years, magnesium is needed, which keeps the heart in shape and calcium, which is good for bones, and fish will help protect the heart and blood vessels. Tip 5: Have your own opinion on everything. Living a conscious life will help you become depressed and depressed as little as possible.
• Tip 6: love and tenderness will help you stay young longer, so find yourself a partner. Strengthening the immune system is facilitated by the hormone of happiness (endorphin), which is produced in the body when a person is in love.
• Tip 7: It’s better to sleep in a cool room (at a temperature of 17-18 degrees), this helps preserve youth. The fact is that the metabolism in the body and the manifestation of age-related characteristics also depend on the ambient temperature.
• Tip 8: Move more often. Scientists have proven that even eight minutes of exercise a day prolongs life.
• Tip 9: Pamper yourself periodically. Despite the recommendations regarding a healthy lifestyle, sometimes allow yourself something tasty.
• Tip 10: Don’t always suppress your anger. Various diseases, even malignant tumors, are more susceptible to people who constantly scold themselves, instead of telling what upsets them, and sometimes arguing.

A healthy and spiritually developed person is happy - he feels great, receives satisfaction from his work, strives for self-improvement, achieving unfading youth of spirit and inner beauty.

Dentist Rachko O.N.

MEDITATION AND PSYCHOTHERAPY, THEIR INFLUENCE ON HEALTH

Meditation is a great way to cope with depression and stress without medication.

The effect of meditation on the body is:

• Improving brain function. It has been scientifically proven that a course of meditation helps restore brain cells;
• Reducing the risk of developing heart disease;
• Eliminate feelings of anxiety;
• Developing mental resistance to stress;
• Increasing immunity and strengthening the body's defenses.

Scientists from Washington conducted an interesting study. 15 colleagues from one enterprise voluntarily took part in it. Before the rehabilitation course, each of the volunteers underwent a stress resistance test. It turned out that 14 out of 15 workers live in constant stress and cannot effectively cope with nerve-wracking situations.

The workers completed an eight-week meditation course under the supervision of a specialist - and a repeat test showed that the workers became much calmer and learned to control their emotions. Psychotherapy also shows good results - it helps solve problems and combat anxiety.

How to relieve emotional stress: ways

The state of emotional stress has a detrimental effect on physical and mental health. Without a doubt, you need to be able to work effectively with him in order to overcome the feeling of hopelessness in time. Relieving emotional stress will help you free yourself from the internal burden that weighs on your personality. How to do this correctly, without harming yourself? Let's try to understand such a difficult issue.

Positive thinking

It will always be useful in life. You must gradually learn to direct your thoughts in a positive direction. Negative events, of course, unsettle you, but they always teach you something and allow you to draw timely conclusions. Positive thinking is a great thing that teaches you not to dwell on small failures. No matter what happens, it is important to remember that all difficulties are temporary. It never happens that problems stay with us forever. In most cases, they are resolved one way or another. The ability to see something good and beautiful in people and events will always come in handy. Relieving emotional stress is always a long process that requires a lot of concentration. People who have learned to think about their own well-being ultimately find peace and tranquility.

Expressing feelings

Under no circumstances should you keep all your experiences inside yourself. This position will not lead to anything good. To free yourself from emotional stress, you need to learn to talk openly about your feelings without being ashamed of their presence. Doing this is not as easy as many people think: you will have to spend extra time, develop a new habit, try an unusual behavior model in action. But the effort is definitely worth it. Learning to express your feelings naturally is just as important as being able to find your own purpose. Emotional tension will gradually go away, because a person will stop fighting with himself and driving himself into strict limits.

Revaluation of ideals

The desire to please society in everything and always can lead to nervous exhaustion. Revision of your own individual position will help relieve emotional stress. You need to understand why you need to always be on top in front of others. Often this behavior is typical of people with low self-esteem. Re-evaluating ideals will help you understand what the mistake is and what exactly needs to be changed in life. Often people do not even realize that they are suffering greatly. They try to please others, thereby missing out on their own opportunities. You need to have the courage to look at the situation from the inside and draw appropriate conclusions.

Having a goal

Clearly building a perspective for the future helps relieve emotional stress. This is how anxiety and fear of life go away, which do not go away on their own if no attempt is made to do so. Having a goal in itself greatly disciplines and directs a person to continue moving forward, despite any obstacles. When we clearly understand what we should move towards, we will no longer stop at any obstacles. The main thing is that a person knows which road he should take. Otherwise, any attempts to find inner harmony will end in failure. It is worth remembering that we are truly motivated only by the presence of a high goal. Self-realization should be joyful, inspiring, and not bring any suffering.

External support

It is extremely important for every person to be approved by others. Of course, this is not always possible, especially when our personal beliefs run counter to the ideas of society. Relieving moral stress, of course, helps to realize that loved ones really sincerely worry about us. Then we begin to truly appreciate the time spent together, to realize how dear they are to us. If people always strived to understand each other, they could make their lives a little happier. That is why it is so important to strive to build full-fledged, trusting and warm relationships with loved ones. After all, if we have no one to share our feelings with, all existing achievements will lose all meaning. This is true.

Thus, the problem of nervous exhaustion often occurs where a person has to hide his true feelings behind various social masks. The individual disappears into the crowd, trying to please society, going against his own beliefs. To cope with such internal tension, you will need to examine your own feelings and free yourself from all negativity. Only then can one hope to find happiness. If you cannot cope with the problem on your own, you can seek advice from the Irakli Pozharisky Psychology Center . Working with a psychologist will help you overcome internal discomfort and confusion.

HOW TO LEARN TO CONTROL YOUR PSYCHOEMOTIONAL STATE?

How to maintain health and increase stress resistance?

• Don't take on several things at once. Complete every task you start without being distracted by extraneous factors. If your job does not allow you to do only one thing, make a schedule for the priority of tasks and, in the time allocated for a task, do only it.
• If you are nervous about a situation, ask yourself if there is something you can do. If not, then you need to come to terms with the fact that this situation and its result are beyond your control and try to distract yourself with something else. If you can, no need to worry, just do it.
• Try to develop independent self-esteem. Of course, listening to a negative assessment and scolding is unpleasant - but, if you think about it, this assessment has nothing to do with you. This is just the opinion of another person, which can be taken into account if the person is important to you, but should not be taken as an objective reality. Evaluate yourself.
• Set realistic goals for yourself. Not the easiest, but achievable. When determining the deadline for completing a task, reserve 15-20% of the time for force majeure situations and the human factor, then delays will not unsettle you.
• Light physical activity helps stabilize the psycho-emotional state - nothing calms you down like a light jog or swimming.
• Go to bed no later than 11 pm, try to sleep at least 8 hours.
• Organize your workplace in such a way that it is pleasant to be there and easy to find everything you need.
• Eat the right foods. For the stability of your psycho-emotional state, it is very important to eat a balanced diet. B vitamins are especially important.
• At least once a week, do something that makes you happy. Meet with friends, dance, eat delicious food, play computer or board games.

If nothing helps, and you feel that it is difficult for you to cope with stress on your own, contact a specialist; you may have depression. In this case, you need qualified treatment.

General characteristics of emotional states

Emotional states are divided into feelings, emotions and affects. Emotions and feelings are at the first stage of the active process, anticipating it. This is a reflection of relationships, but not their rethinking and reflection.

Emotions and feelings can be triggered before the actual occurrence of the event. Feelings act as a motive for action and influence the personal development of the subject.

Affects are characterized by obvious changes in a person's behavior. They occur as a result of a completed action and express an emotional coloring.

They occur violently and rapidly, negatively affecting organization and the musculoskeletal system. For example, with strong anger, which turns into affect, a person activates destructive thinking, as a result of which anger turns into aggression, often accompanied by violence.

A special form of emotional states is passion , when a stable feeling influences the course of thinking and activity. The causes of passion may lie in pathological processes in the body or come from inclinations and aspirations. Often passion is objective and selective. Everything that does not have a direct connection with the subject of passion is relegated to the background and does not seem significant.

In return for extreme situations, the body experiences the following state – stress . It has a negative impact on the psyche and can trigger the development of a mental disorder. Stress can be beneficial for the body, because in case of danger it mobilizes strength and activates defensive reactions. In a state of moderate stress, a person finds sudden ways to solve a complex problem.

One of the most striking emotional states is frustration caused by difficulties arising on the way to a cherished goal. Accompanied by a number of negative emotions.

For example, if a person fails several times and is reproached by loved ones for this, a strong feeling of grief and frustration arises.

Mood is different from affects, feelings and emotions. This is a response to an analysis of one’s own life, attitude to various situations and actions. The stability of mood is subject to age and willpower. Can be short or long-lasting.

Why are emotions needed?

Emotions help:

• act;
• survive;
• attack or avoid danger;
• decisions;
• understand others.

They help other people understand us.

From an evolutionary perspective, the brain structures that process cognitive information (such as the neocortex) are much younger than other brain regions. From this we can conclude that the influence of emotions on human behavior is much stronger compared to cognition or logic.

In addition, other people's emotional states influence our own through the information they convey. When we see someone's fearful expression, we tend to immediately look for danger around us. Likewise, people feel comfortable and secure by sensing happiness in others. Emotional states can easily influence people's behavior.