When stress lasts for a long time, the risk of a number of health problems increases, including the development of serious diseases - see what is at risk and how to protect yourself.

Most of us face stress on a daily basis, which can sometimes act as a stimulant, pushing us to solve problems and overcome challenges, but if it lasts too long, without rest and relaxation, stress can lead to a series of problems in the body.

A stressful situation causes the body to produce higher amounts of cortisol, adrenaline and noradrenaline, which stimulate a higher heart rate, increased muscle readiness, sweating and greater alertness, but over time it can lead to headaches and stomach problems, irritability, increased blood sugar, skin problems, asthma, arthritis, depression, even anxiety and high blood pressure.

Increased risk of disease

Other causes of heart disease are also related to stress – due to constant tension, people eat too much salt and sugar, which further increases the risk of heart attack and stroke. As a reaction to stress, immunity weakens, which causes long-term colds and often herpes.

Some types of cancer, as well as some autoimmune diseases (eg, rheumatoid arthritis and multiple sclerosis) are linked to stress. Contrary to what is believed, alcohol or cigarettes do not relieve stressful situations, but keep the body permanently in a stressful state and thus cause even more problems.

About 43 percent of adults suffer from some adverse health consequences due to stress, and about 75 to 90 percent of people who come to general practitioners for a check-up go for stress-related illnesses and diseases, the portal reports. webMD health.

A source of stress

Check if the source of stress is within you or if it is some external circumstance. If the source of stress is within you, think about whether you can change something in the way you think or behave. Talk to yourself. Let go of negative thoughts and move on.

Keep yourself calm

It doesn't matter the weather unless it rains. Focus on your surroundings: notice the trees, the sky, the shape of the clouds in the sky, their direction.

If it's sunny, 'soak up' the sun and feel the rays warming you, if it's raining, focus on the splashing sound of the umbrella or raincoat, feel the drops on your hands and face. Just keep calm.

Five methods to cope with stress

There are five methods you can use to combat stress, says psychologist Frank Lawlis. The most important thing is to stop stressful thoughts, which is helped by breathing techniques and the decision to reject the stress you have imposed on yourself.

“Go through your daily schedule or a stressful situation and ask yourself how important it is. There are things we can easily dismiss as unimportant,” Lawlis explained.

The third technique is working on positive thinking and raising energy. One of the ways to do this is regular exercise, but also at least half an hour of rest a day. Take time to practice a new way of thinking and celebrate when you succeed in fighting stress.

Keep in mind that everyone reacts to stress differently and that not all methods will work the same for everyone. For example, someone relaxes by running, while for someone it causes even more stress.

Relaxation exercises

Stimulate the nervous system with deep breathing. Try to breathe from the diaphragm and use both nostrils. Imagine that you are breathing in "good" or "clean" air and expelling all the poisons and bad thoughts from your body. Visualize the bad breath coming out.

Get rid of bad thoughts

The goal of progressive relaxation developed by physician Edmund Jacobson is to learn to gradually relax the body. Start from the palms, arms, shoulders, back of the neck, neck, face, back, stomach, legs and buttocks. In this way, you will "force" the body to calm down.

The impact of stress

Below is a list of some of the many problems that a person can face if they are constantly exposed to stress:

-frequent headaches and jaw tightness or pain

-grinding and gnashing of teeth

- stuttering and pauses in speech

-tremor of the body, tremor of the lips, hands

-pain in the neck, back and muscle spasms

-dizziness, weakness, dizziness

- ringing in the ears or other non-existent sounds

-frequent redness and excessive sweating

-cold hands or sweaty palms

- dry mouth and problems with swallowing

- frequent colds, herpes and infections

-frequent redness and unexplained itching

-stronger and more frequent allergic attacks

-heartburn, abdominal pain, nausea

- flatulence and wind

When you are under stress, mentally or physically, the body suddenly redirects energy against it. Adrenaline and cortisol are secreted, which make the heart beat faster, increase blood pressure and raise blood glucose levels.

Muscles and bones

When you are tense and stressed, the muscles in your body tighten. If the muscle contraction lasts for some time, it can cause tension headaches, migraines and various musculoskeletal problems.

Respiratory system

Under stress, people often neglect proper breathing and breathe harder, faster and shallower, usually through the upper part of the lungs. This can lead to panic attacks in some people.

Heart and veins

Acute or momentary stress increases the heart rate and heart muscle contractions are stronger. Frequent episodes of this stress can cause inflammation in the coronary arteries, which can lead to a heart attack.

Gland

When the body is under stress, the brain sends signals from the hypothalamus to stimulate the secretion of cortisol and adrenaline, often called stress hormones. And when they are released, the liver produces more glucose.

Digestive system

Stress makes you eat more or less than usual. If you eat more or smoke more and drink alcohol, you may suffer from heartburn or acid reflux. Severe stress can also cause vomiting.