Both single factors and their combination can influence the onset and development of insomnia. For example, sleep disorders are characteristic of chronic fatigue syndrome, depression. In addition, insomnia may occur on the background of stress, various pathologies and disorders of the nervous system. Insomnia is also one of the main symptoms of post-traumatic disorder.
How stress affects the development of insomnia
The fast pace of life, activity, multitasking, the constant pursuit of new achievements – the unshakable trends of the modern world. It is difficult to meet them, and not only because of their diversity and high requirements. In the case when a person is faced with a complex of tasks of a high degree of complexity, the body is forced to mobilize all its resources, directing them to resolve emergency situations.
It is important to understand that after such shakes a person needs rest and recovery. But in conditions dictated by life, rest is often not possible. Lack of energy resources leads to a decrease in immunity, rapid fatigue, as a result, constant stress. Staying in a continuous state of stress, overexcitement is the fundamental basis for the emergence and development of insomnia.
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Stress – a snowball that a person notices when he is already very close. Starting with emotional manifestations (irritability, mood swings, panic states, phobic disorders, thinking disorders, low concentration of attention), stress can continue at the somatic level (respiratory system disorders, hypertension, loss of appetite, heart palpitations, muscle spasms).
Thus, stressful conditions have developed in steps, their intensity only increases with time if measures are not taken in time. Lack of timely treatment can lead to the appearance of pathologies, various disorders in the work of the nervous system.
Run or step aside
There are 3 main ways of living a stressful state (as a reaction to an emerging extreme situation):
- Fading is the first thing that the limbic system responds to stress. Drawing an analogy of human behavior and animal behavior, fading can be compared with mimicry (mimicry is the ability of living organisms to acquire the properties and qualities of the external environment (color, shape), which contributes to the survival of the species). Fading can be expressed through stillness, external detachment, stupor. In addition, this behavior will help in cases where it is necessary to assess the situation and decide how to act, what to do in the future.
- Escape is the second way of living stress. It can be expressed in the choice of strategies for avoiding a situation that leads to emotional stress through workaholism, alcohol consumption, the search for new impressions and intense experiences (extreme sports, fast driving). It is important to understand that such methods of escape from traumatic experiences only exacerbate the existing symptoms, provoke a deterioration in the general condition of the body.
- Fighting is the third way to experience stress. It can be expressed in the fact that a person who is in extreme circumstances begins to prove his case, argue, fight. If a person possesses a sufficient amount of energy (and other possible) resources, this way of living a situation has favorable opportunities for acquiring new experience and further mental growth. However, it is important to adequately assess your strength and be prepared for any possible development of events.
A way out of stress can be a gradual, gradual accumulation of energy resources by searching for positively colored experiences (watching motivating films, reading books, communicating with loved ones), new social connections (meeting people with similar interests), visiting a psychotherapist (individual or group psychotherapy ).
Insomnia with neurosis: what to treat first?
Sleep disturbances are a characteristic sign of the severity of neurotic symptoms. It is necessary to understand the root cause of the fact that there were problems with falling asleep. Only having an idea of the internal and external pictures of the disease, one can begin to treat the damaged systems of the body. You can cope with insomnia, if you approach the treatment comprehensively, from different angles, that is, you can combine medicines with regular visits to the psychotherapist (individual or group psychotherapy).
If insomnia occurs after stress, sufficient attention should be paid to restoring the body, including strengthening the immune system. Consume foods rich in vitamins, drink herbal teas, practice meditation, play sports. It should be borne in mind that without timely treatment, insomnia is one of the main markers of the possible occurrence of pathologies of disorders of the nervous system.
When insomnia arises on the nerves of the soil, the treatment of the disease must be carried out in a complex This is due to the fact that it is important not only to eliminate the cause of the disease, but also to restore and strengthen the state of the body at all levels.
It is important to understand that the body itself will not recover. If you do not engage in the treatment and restoration of the nervous system, the whole body, it is possible that the existing disorders in insomnia flow smoothly. This is such insomnia, which already proceeds in a more severe form, caused not only by the presence of external factors, but also by possible disorders at the endogenous level.
The practice of being in a relaxed state can help to cope with insomnia with neurosis. Refers to relaxation, meditation, breathing exercises, after which the brain shuts down faster. If we assume that the nervous system is in a state of increased tension, constant tone, insomnia is the body’s natural reaction to conditions that provoke it from the outside.
In this case, it is recommended to engage in distracting activities (cleaning or other household chores), try to get rid of the thought that you can not sleep. Excessive attention to the fact that there are sleep disorders, focusing on such thoughts only aggravate the condition.
Prevention of insomnia or how not to step on the rake of stress again
In order to protect yourself from re-encounter with stress, it is necessary to pay enough attention to maintaining immunity, psychological hygiene, timely rest, as well as the quantity and quality of their social connections.
Stress is most susceptible to people who carry the burden of increased responsibility (businessmen, people helping professions), perfectionists. Both that, and another demands adjustment of perception, the relation to itself. First of all, it is necessary to form a new attitude towards yourself as a person who can afford to err, forgive minor mistakes, learn how to treat them more easily.
In addition, the practice of meditation and relaxation can serve as a good preventive measure. It is possible to practice meditation both in solitude and when attending group classes (which only increases the number of social connections, expands the circle of communication with people who share the same interests).
As a relaxation, Oriental manual techniques, baths, herbal teas can be applied. Oriental massage (Thai, shiatsu) helps to relax, disconnect from obsessive dark thoughts, serves as an excellent way to combat stress. It has a beneficial effect on the general condition of the body, restoring it on an energetic level, helps to cope with besonnitsa and other sleep disorders, to relax the muscular system (in the case of experiencing stress, it is in constant tone).
Relaxing baths can be taken with salt or aromatic oils. Salt baths improve blood circulation, relieve muscle tension, swelling. Baths with the use of aromatic essential oils can help you relax, adjust yourself to a good healthy sleep.
Herbal teas are a great way to fight stress. However, it is important to pay attention to the properties of plants. Some of them increase or decrease pressure, so before using them you need to be familiar with their mechanisms of action on the body. Among them are oregano, mint, motherwort, thyme, lemon balm. You can buy such herbs (or a combination of them – herbal preparations) in pharmacies or specialty stores.
If the body reacts to external influences of the environment with rapid fatigue, it is important to pay attention to the immune system. Consumption of foods rich in vitamins and antioxidants (honey, cranberries, nuts, dried fruits, etc.) will increase resistance to the negative effects of the external environment and strengthen the immune system.
To relieve psychological stress will help sports, yoga, Pilates. Exercising allows you to get rid of internal tension and bring emotional experiences to the physical level. So, feeling emotional stress, you can run a couple of kilometers or visit a fitness club – this will reduce the intensity of feelings and help you stay in good shape.