As September and the new school year approach, let's look at questions and recommendations on how to timely protect yourself from overload and the resulting increase in stress levels?
The questions are answered by pharmacist and stress researcher Andrejs Nikolajevs.
We often say 'stress', but what exactly is stress and how does it arise in us?
Stress is a biochemical reaction to external events in our brain – the central nervous system, where many biochemical reactions take place. A person's cortisol level begins to rise, and cortisol is a stress hormone that has a destructive effect on the body. As a result, the release of endorphins in the body decreases. Endorphins are often called the hormones of happiness, which is essentially not a lie – they are responsible for our well-being, good mood, and joy of life. But stress is like a response to our lifestyle, our daily life, and our anxieties and any negative emotions we encounter. Fatigue, nervousness, irritability – all of this is based on biochemical reactions. And if we live a toxic lifestyle that promotes more and more of these chemical reactions, we will experience stress much more actively and intensely.
Do overload and stress go hand in hand?
Viennozīmīgi. Jo pārslodzes gadījumos mēs neprotam pārslēgties un atrast laiku tām nodarbēm, kas sakārto mūsu bioķīmiskos procesus un veicina endorfīnu atjaunošanos mūsu organismā. Mums nav laika atpūtai, nav laika pilnvērtīgam miegam, nav laika regulārai, pareizai un sabalansētai ēšanai, nav laika fiziskām aktivitātēm vai pastaigām. Tā rezultātā sāk palielināties visas stresa emocijas, līdz ar to samazinās B grupas vitamīni, kas nepieciešami nervu sistēmas veselībai, un arī organismam svarīgās uzturvielas tiek dedzinātas aktīvāk. Interesants ir fakts, ka mūsu smadzenes, kur atrodas centrālā nervu sistēma, patērē 20% no mūsu uzņemtās enerģijas, un, ņemot vērā, ka tās aizņem tikai 2% no visas mūsu ķermeņa masas, enerģiju tās tomēr patērē ļoti daudz. Savukārt stresa situācijās enerģijas patēriņš pieaug – tas raisa atkal jaunas bioķīmiskās reakcijas, un sāk izdalīties pastiprināti kortizols. Un tad arī parādās visas pazīmes mūsu uzvedībā.
Are there any observations that with the start of the school year, the number of patients with stress complaints increases?
Yes, this can also be judged by the demand in pharmacies – all seasonal ailments begin, including stress. Of course, the dark autumn period is also more emotionally oppressive for people – consciously or unconsciously, but studies and data prove it. At this time of year, more people also turn to doctors with complaints of insomnia, depression, and the like. The change in the daily rhythm after the lazy summer also plays a role, and, of course, the change of the season itself. The more positive, sunny, and calmer the environment, the fewer stress emotions there are. In turn, an intense, active, negative, or aggressive environmentis a breeding ground for stress.
Is overload the theme of our century in the context of stress?
Overload burdens the nervous system and affects stress levels. In fact, overload itself is already stress. We take on too much and don't know how to tell ourselves 'stop'. Overload promotes these biochemical processes. If the overload lasts for a day or two, it's not a big deal yet, but if it's months or even the whole school year, then help will most likely need to be sought. Therefore, getting to a psychologist or psychotherapist right now is a challenge because demand exceeds supply. Yes, we really live in the century of stress and unfortunately it doesn't look like that couldchange in the near future, because the internet and information will not disappear anywhere, human desire to run after goals and strive for achievements will not disappear anywhere either, therefore the background of stress and nervousness will not disappear anywhere either. What we can do is learn stress management.
Ir pat tāds termins “stresa menedžments”?
pile up, and everything has to be done at once and chaotically - of course, stress and overload arise. You have to plan!
Is there a formula that determines how much we are allowed to push ourselves to avoid overload and resulting stress?
You know? Here I could recommend the same good old Pareto principle, where 20% of our actions account for 80% of our results. If you really want a good and stable nervous system, then dedicate 20% of your waking time to rest or peace, and that will give you 80% of the result to control your stress. Mathematically speaking, it turns out that after your 8-hour workday, you need to find an hour or two of time that you can dedicate only to yourself – then you go for a walk in the fresh air, or go to a workout, or meditate, or read a book. This is the time when you can switch andrefocus. And this is very essential in the context of stress management. The Pareto principle works in many aspects of life – not only in business and management, but also in the field of improving the quality of life.
When is it clear that the red line has been reached?
When the red line is reached, it is already treatment with much more serious medications. The red line when you need to see a doctor is when there is a prolonged depressed mood, falling asleep and sleep problems that last for weeks or months, exaggerated sharp reactions and shouting about insignificant everyday accidents. That is already the red line. Therefore – if stress biochemistry has started, it needs to be neutralized and stopped in time so as not to reach a 'serious situation'. You need to think about how to plan your lifestyle so that stress can bemanaged and it is highly recommended to also use dietary supplements that help calm and strengthen our nervous system. Natural endorphins are needed, which we obtain by living an active lifestyle – walking, playing sports, and devoting sufficient time to peaceful rest, as well as dietary supplements containing B vitamins, magnesium, and plant extracts that directly help stabilize our nervous system.
What are the recommended nutritional supplements that can be used preventatively?
This is NERVOSTRONG®, which I usually recommend to almost everyone who has any signs of stress. It is a natural remedy and there is no need to fear any side effects. I am not saying that it is necessary for absolutely everyone, but I have observed that for a modern person living in a century of stress, who has a job, a husband/wife, children, and a very intensive daily life or work with clients, such a preparation is even highly recommended. If we observe in ourselves or a loved one signs such as mood swings, sharp reactions to everyday events, nervousnessin conversation or behavior, then NERVOSTRONG® is truly advisable. But we are not talking here about already serious diagnoses and serious medications – that is already an advanced problem and requires medical treatment. We are talking about preventive actions and supporting your body – NERVOSTRONG® is a remedy that helps stabilize these biochemical processes for people who face an intensive daily life filled with stressful conditions.
Where do grandma's so beloved 'valerian drops' go then?
Valerians and teas – it's all cool and can be done, yet it's the past century and sweet memories of grandma's medicine cabinet. NERVOSTRONG® is a modern, non-prescription product. NERVOSTRONG® is a natural and alternative product made from natural ingredients important to our body: it contains plant extracts that perform a calming function, as well as magnesium, B vitamins, and the essential amino acid L-tryptophan, which perform a nervous system-strengthening function. NERVOSTRONG® is also suitable for those who dailyavoid medications, as it is essentially a natural vitamin preparation. Therefore, it can be used from the age of 16 – which is a stressful age period, as there is both study load and teenage problems. NERVOSTRONG® can also be used continuously, as it is natural and does not cause addiction or the risk of overdose. Of course, you shouldn't overdose on anything! But if you happen to take 2 capsules instead of one - nothing terrible, you'll just be a little calmer.
Read more about NERVOSTRONG® or buy here:
In conclusion, a witty question – is the morning wiser than the evening?
Jā, un ne velti ir tāds teiciens, jo rīts ir tiešām gudrāks par vakaru – vismaz stresa kontekstā noteikti. Ļoti bieži mēs varam novērot, ka vakarā, kad nervu sistēma jau ir izšūpota un tās veselībai vajadzīgās rezerves ir tuvu beigām mēs uz mazām problēmām reaģējam daudz saasinātāk, bet no rīta domājam: “Ai, tas taču bija tāds sīkums, par ko nevajadzēja tā satraukties un sakliegt!” Tas ir tāpēc, ka pa nakti mūsu rezerves atjaunojas un no rīta nervu sistēma ir atkal līdzsvarā. Šādos gadījumos būtu jādomā, kā palīdzēt stiprināt nervu sistēmu. Preventīvām darbībām lieliski palīdz uztura bagātinātāji, bet ielaistām problēmām jau vajadzēs griezties pēc palīdzības pie ārsta, kurš izrakstīs recepšu medikamentus. Tāpēc ir jābūt paškritiskam un nevajadzētu neredzēt šīs mazās pazīmes pašam sevī – mēs tiešām dzīvojam stresa gadsimtā, un tas ir normāli, ka mums var būt nepieciešama palīdzība.
