Stone muscles, steel jaw: how the body signals stress
Stress "hides" in certain areas of the body — muscles tense up, joints seem to turn to stone. And even from the outside, you can see that a prosperous-looking person is overwhelmed with suffering. Why we strain in every sense, what signals the body gives us and how to get rid of the clamps with the help of physical exercises — in the material of Izvestia.
Causes of stress
In case of stress reactions, our body is the first to react to what is happening, Sergei Volkov, a clinical psychologist and body therapist, explained to Izvestia. The very definition of "stress" is a purely bodily reaction to stimuli of the body.
— Now it is customary to understand stress as everything negative that happens to a person. But the frustration of a breakup or dismissal, and even the great joy after the birth of a son, are experiences. They are not stress, but they can become its root cause, like a terrible event, fright, or be its derivative, like aggressive behavior due to hunger," the expert notes.
At the same time, stress exists even without emotional experiences, the specialist draws attention to.
— In my practice, there was a professional diver who had severe post-traumatic stress disorder of a purely physical nature. Each dive consisted of death signals for his body: enormous pressure, lack of oxygen, constant deprivation (restriction) of the visual organs, low temperatures, and muscle strain. And all this at the same time. But he didn't feel any emotion or anxiety at all. For him, on an emotional and conscious level, such dives were commonplace, like a tram ride for us," the editorial source gives an example.
However, strong emotions always lead to stress, since it is impossible to rejoice or be afraid without bodily sensations, emphasizes Volkov.
— If you feel sad, then you feel it in your body. And you understand that this is sadness, not delight. And when a person talks about his emotions, he always relies on the bodily sensations of these emotions," says the clinical psychologist.
Body language
Back at the beginning of the last century, scientists came to the conclusion that certain experiences cause tension or, conversely, strong relaxation of specific muscle groups, recalls Sergey Volkov.
— Muscle movements and emotional experiences are associated with each other. This system works both ways. For example, if you raise your hands up and start complaining, it will be very difficult for you to even speak. And it will be funny and ridiculous. And if you translate it into the "language" of the body, then it is very uncomfortable, physically uncomfortable to pronounce words. Or another example: if you hug yourself, hunch over, lower your head down, look at the floor, then it is very difficult to praise yourself, says the expert.
There are common stress reactions — increased blood pressure, increased heart rate, changes in breathing, and the release of adrenaline into the blood. At the same time, according to the interlocutor of Izvestia, it does not matter what is happening to a person at that moment — a good event or a bad one. Stress at this level is the same, it is a specific reaction to a stimulus, after which a contextual reaction begins.
Trouble "in the moment"
Sergey Volkov also names the strokes to the "portrait" of a person who is experiencing stress or experiencing its consequences.: he raises his shoulders, purses his lips, flinches when addressed, shakes his leg, convulsively swallows saliva, etc.
— In these cases, it can be said that a person is under stress, but it is impossible to pinpoint its cause. For example, raising your shoulders is a typical sign of fear and a desire to hide. But is a person afraid of the situation around him? He can be safe at the moment and it is precisely because of this security that he can immerse himself in his feelings and reflect, for example, on the upcoming divorce," the expert comments.
Stress indicates a problem "in the moment," but it is not always caused by the situation. People, for example, can "cling" to others, feeling anger because of hunger.
— When we worry about the future, we shake our legs, trying to "reset" the nervous tension of the muscles, because when we fear about the future, a person tries to stand more confidently and strains the muscles of the calves, buttocks and core, — explains the body therapist, adding that stress is not a call to action, but a signal to look around, understand what exactly is happening and if necessary, take action on the situation.
Only calmness
The paradox of our time is the complete calmness of man. His smooth behavior is sometimes interpreted by other people as a sign of extreme stress, driven inside, or an approaching emotional explosion. At the same time, everyone strives for this balance as much as possible: the request "I want to be calmer and more confident" is included in the top 5 requests to a psychologist, emphasizes Sergey Volkov.
"It's amazing that nowadays a person who is at peace and at peace causes others to feel uneasy,— he argues. - People think, "What if he freaks out now?". In fact, light relaxation and lack of vivid emotions are the norm. Ideally, most of the time a person should live in them: without strain, in easy relaxation, with a clear predictable emotional background. And well-adjusted movements are generally a sign of well-being at all levels of the psyche.
A man who is ready to explode, on the contrary, does not radiate calmness. He moves jerkily, with difficulty, and his coordination is slightly impaired, the clinical psychologist continues. And if a calm person, without showing emotions, keeps himself simple and natural, then a person who is close to breakdown due to rare movements and completely frozen facial muscles resembles a stone statue. If you look closely, you can find that he is barely noticeably "shaking," the Izvestia interlocutor notes.
Stress relief exercises
Nadezhda Kolyada, a coach of the group programs of the Pride Fitness fitness club network, confirms that a person's emotional state is directly related to the body and its reactions to external events. When experiencing stress, hormones are released, blood is redistributed, muscles are strained, and regular suppression of emotions can lead to clamps in the body.
According to her, the following areas are most susceptible to "accumulation" of tension::
— neck-collar area and shoulders;
— back and lower back;
— chewing muscles of the jaw and facial muscles.
Physical activity really promotes the production of endorphins, reduces cortisol levels in the body and improves sleep, confirms the trainer. Among the sports areas that help relieve stress and tension and improve mood, the editorial's interlocutor highlights water aerobics and cardio training (running, cycling, dancing). Yoga and meditation should not be overlooked.
Some relaxation-promoting activities also help to relieve tension in the face and neck.
— Massage your temples and jaw. First, you need to massage your temples in a circular motion, then you can stretch the area in front of your ears and the corners of your lower jaw," suggests Nadezhda Kolyada.
The "chin extension" works well. To perform this exercise, the trainer recommends standing up or sitting up straight, straightening your shoulders, and then pushing your chin forward as far as possible. This position should be held for a few seconds, after which you can return the jaw to its original position.
— Tilt your head forward and to the sides, — the specialist continues. — Straighten your back, tilt your head forward towards your chest. Additionally, you can increase the pressure by locking your hands and placing them on your head. Tilt your head to your right shoulder, hold it with the same hand. Repeat in the opposite direction.
A small neck massage also helps to relieve tension. The trainer advises to stretch it in circular movements, starting from the head and gradually going down.
Kolyada also suggests simple exercises that will help loosen the clamps, ease the heaviness in the muscles and relieve tension just before an important meeting.:
— square breathing technique. For this exercise, you need to take a slow breath, then hold your breath, and then exhale and hold your breath again. Each stage is completed in four counts;
— tension and relaxation. You need to tense your shoulders and lift them up for a few seconds, and then relax.
— neck warm-up. The exercise consists of turning the neck to the right and left, after which it is worthwhile to tilt the head to the shoulders. You need to do the exercise without sudden movements.
— chest opening. It is necessary to lock your hands behind your back and straighten your shoulders, stay in this position and breathe slowly, deeply.
Order something delicious
There are a huge number of physical techniques for working with the body, but for their proper application you need to know the cause of stress and see the human body, draws attention to Sergey Volkov. According to him, the core of the problem is not stress itself — it is only a consequence of a very difficult life, albeit often successful. Therefore, according to the expert, you can not focus on techniques and exercises.
— Almost all people who come to body therapy for the first time are set up for serious physical activity, for working with muscles, squats, push-ups... And what is their surprise when the first recommendation is a massage, spa, manicure, sauna or "order yourself something delicious": food is also "about the body," comments the clinical psychologist.
Bodily pleasures like the opportunity to lie in bed after waking up, drink cool lemonade in the heat, lie down after lunch, enjoy the beautiful view from the window, dance at home or sing in the shower, according to the expert, are available to everyone.
— You can pick up a few dozen more free, simple body treats that are much more effective than exercise, — explains Sergey Volkov. — Techniques are needed when the situation has gone too far, but filling your life with a state of pleasant being is an excellent preventive measure.
Sometimes the problem is not the existence of stress at all, but the fact that there are no alternatives to it in a person's life, the body therapist summarizes.
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