Roman
Office Wellbeing
Surviving a modern «Tiger»
How we react to stress
Stress is present in everyone's life; it's a normal reaction to problems that arise in the family, at work, or in any other area. If the stress is short-term, it can even be beneficial as it enhances cognitive function, activates the immune system, and promotes the growth of new cells. We will specifically discuss severe and chronic stress, which leads to a deterioration of our cognitive functions and overall quality of life.
What causes stress?
Nature has given humans a tool that helps them survive in dangerous situations. There are two types of reactions automatically triggered by the sympathetic nervous system to save life: fight or flight. In moments of danger, the sympathetic system activates all the body’s resources to save life. It’s similar to autopilot, where the rational mind might fail, but the body acts according to instructions laid down by nature.
What happens in our body when we come across a tiger on our path:
This automatic body reaction gives a person the ability to instantly prepare for a fight with a tiger or to run, and it once was very effective and useful. But in the modern world, there are almost no deadly dangers; we do not risk falling into the clutches of a wild beast every day.
So why has such a reaction persisted in us? For example, a new job interview after a month of unsuccessful job search triggers the same reaction as encountering a wild animal.
The thing is that evolution is a very slow process. Homo habilis (the first representative of the Homo genus) appeared more than 1.5 million years ago, and his transformation into modern humans took over 1 million years. It's no wonder that since the dangerous Middle Ages, people's reactions to stress have remained unchanged, as only about 500 years have passed.
What are the physical symptoms of stress?
What dangers does stress pose to humans?
When faced with modern "tigers" — a confrontational person, job loss, the death of a loved one — we often cannot execute any of the reactions ingrained in us due to the peculiarities of modern life. We neither engage in a fight nor flee on the spot.
When there is no outlet through physical action, the stress reaction gets stuck in the body as tension - shoulders raised, stiff back muscles, and a tight, constricted chest.
Also, the longer we remain in a state of stress, the worse our psychological condition can become. Prolonged neglect of stress leads to irritability and anxiety.
How to cope with stress
There are many mental practices that help manage stress. It's important to practice mindfulness, letting go, and accepting what you cannot change. It doesn't mean that you have to declare defeat to the given circumstances. It just means, once you've let go, you can find a new, more promising way out of the "thing you cannot change”.
Analyze your feelings and thoughts regarding the situation, and restore control to rational thinking from emotional reactions. In some situations, external help is necessary; consider consulting a psychotherapist.
It’s also important to address stress on a physical level. Yoga helps relieve the traces and tension stress has left in our body. Practice breathing exercises with long exhales to activate the parasympathetic nervous system, which triggers a calming response.
Practices like Shavasana and Yoga Nidra are very helpful to pause, relax, and bring attention back to the body. You are likely to find such classes at yoga studios near you.
As for physical activity, combine short stretches in the office with brief, half-hour yoga sessions at home.
Follow this link to find a 15-minute session that will help relieve tension in the back and shoulder muscles and ease the effects of stress.
What causes stress?
Nature has given humans a tool that helps them survive in dangerous situations. There are two types of reactions automatically triggered by the sympathetic nervous system to save life: fight or flight. In moments of danger, the sympathetic system activates all the body’s resources to save life. It’s similar to autopilot, where the rational mind might fail, but the body acts according to instructions laid down by nature.
What happens in our body when we come across a tiger on our path:
- Adrenal glands release adrenaline into the bloodstream.
- Blood pressure increases, pulse quickens.
- Bronchi dilate and breathing becomes deep and frequent to take in more oxygen and speed up gas exchange in the lungs.
- Muscle tone increases, they are in a state of readiness for active actions.
- The nervous system is in an excited state, all its processes begin to occur faster to instantly analyze the situation and search for solutions.
- The metabolism is activated to extract as much energy as possible from fats and carbohydrates.
This automatic body reaction gives a person the ability to instantly prepare for a fight with a tiger or to run, and it once was very effective and useful. But in the modern world, there are almost no deadly dangers; we do not risk falling into the clutches of a wild beast every day.
So why has such a reaction persisted in us? For example, a new job interview after a month of unsuccessful job search triggers the same reaction as encountering a wild animal.
The thing is that evolution is a very slow process. Homo habilis (the first representative of the Homo genus) appeared more than 1.5 million years ago, and his transformation into modern humans took over 1 million years. It's no wonder that since the dangerous Middle Ages, people's reactions to stress have remained unchanged, as only about 500 years have passed.
What are the physical symptoms of stress?
- Shortness of breath, difficulty breathing
- Muscle tension
- Sleep problems
- Headaches
- Digestive issues
- Chest pain, hypertension, tachycardia
- Dizziness
- Weight loss or gain
- Increased sweating
- Skin rash or itching
- Memory impairment
- Fatigue, irritability, anger
What dangers does stress pose to humans?
When faced with modern "tigers" — a confrontational person, job loss, the death of a loved one — we often cannot execute any of the reactions ingrained in us due to the peculiarities of modern life. We neither engage in a fight nor flee on the spot.
When there is no outlet through physical action, the stress reaction gets stuck in the body as tension - shoulders raised, stiff back muscles, and a tight, constricted chest.
Also, the longer we remain in a state of stress, the worse our psychological condition can become. Prolonged neglect of stress leads to irritability and anxiety.
How to cope with stress
There are many mental practices that help manage stress. It's important to practice mindfulness, letting go, and accepting what you cannot change. It doesn't mean that you have to declare defeat to the given circumstances. It just means, once you've let go, you can find a new, more promising way out of the "thing you cannot change”.
Analyze your feelings and thoughts regarding the situation, and restore control to rational thinking from emotional reactions. In some situations, external help is necessary; consider consulting a psychotherapist.
It’s also important to address stress on a physical level. Yoga helps relieve the traces and tension stress has left in our body. Practice breathing exercises with long exhales to activate the parasympathetic nervous system, which triggers a calming response.
Practices like Shavasana and Yoga Nidra are very helpful to pause, relax, and bring attention back to the body. You are likely to find such classes at yoga studios near you.
As for physical activity, combine short stretches in the office with brief, half-hour yoga sessions at home.
Follow this link to find a 15-minute session that will help relieve tension in the back and shoulder muscles and ease the effects of stress.
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