The occurrence of coronary heart disease, including such a severe manifestation of it, like myocardial infarction, contribute not only to smoking, unhealthy diet, sedentary lifestyle. In the development of this disease can make their contribution, and, moreover, very significant, and some psychological factors. Among them is the so-called type A behavior, excessive emotional stress, sleep disorders.
What do cardiologists understand by type A behavior? It is characterized by excessive activity, the desire to achieve greater and greater success, a pronounced tendency to lead, rivalry, aggressiveness, a sense of constant lack of time, impatience, anxiety. People who have this kind of behavior are easy to recognize: they walk fast, gesticulate vigorously, speak a lot and quickly, are constantly busy with some work, have little or no rest, because they have excessive involvement in work during leisure hours and on weekends , and during the holidays, which can lead to a heart attack.
It may be objected: after all, dedication to work, the desire for success are not at all bad qualities, on the contrary, they are stimulators of high performance and great creative return. All this is true. But as they say, our shortcomings are a continuation of our virtues. And if a person does not know how to rationally organize his work, alternate it with rest, he will not be able to work productively and risks his health.
He may experience mental stress, and it reduces the productivity of work, hampers the realization of creative possibilities, leads to an increase in errors in work. Moreover, the type A behavior is a significant risk factor for CHD, which is not inferior in significance to smoking. It is proved that people who behave in this way, 2-4 times more likely to get myocardial infarction due to chronic mental overstrain. Therefore, the behavior of type A seems to be inexpedient neither from a medical nor a social point of view.
Chronic emotional overstrain can be caused by family problems, conflicts at work, the impossibility, for example, to achieve a very desirable goal for a long time. The loss of loved ones, other sudden dramatic events in life are also accompanied by an excessively strong emotional stress that increases the risk of myocardial infarction.
In turn, emotional overstrain (whether acute or chronic) is often accompanied by sleep disorders and the so-called neurotic personality, which is manifested by increased irritability, irascibility, rapid fatigue, instability of mood. Numerous observations of cardiologists have shown that these disorders also increase the risk of developing IHD.
Of course, no one, unfortunately, has the power to prevent a serious tragic event in his life, for example, the sudden loss of a loved one. But everyone can master the ways that will help fight. the effects of stress, emotional overstrain, as well as anyone can learn how to avoid mental overstrain, rationally organize their work and leisure.
First of all, I advise you to learn the simplest methods of relaxation. It is easy to do. Choose a quiet place where you are not disturbed, sit comfortably: lean against the back of a chair, put your feet shoulder-width apart, your hands on your hips, your palms half-open. Focus on your breathing. Inhaling through your nose, say to yourself: “inhale”, exhaling with your mouth: “exhale”. Imagine that with each inhale your body fills with pleasant ease, anxieties and troubles go further and further.
Try not to over-accelerate the pace of your life. For this:
– rationally plan the sequence of upcoming cases, schedule for yourself the real time frame for their implementation:
– organize the rest correctly; take time to walk, listen to quiet, calm music. Full rest will allow you to gain strength for further productive work;
– try to slow down the excessively fast tempo of your speech: listen carefully to the interlocutor, without interrupting, so that you understand him better and reduce the feeling of impatience and tension;
– take your time while eating; breakfast; Lunch and dinner should be a time of rest and recuperation for you. Do not read and try not to discuss working matters over meals;
– Watch the pace of walking, it should not be too fast.
To increase the resistance to stress, if you can not change the circumstances, change your attitude towards them. Not all events in life require equal treatment. Try not to get upset about the little things.
If you have an unpleasant business, do not delay: it is better to do it right away so as not to increase the feeling of tension and anxiety.
Objectively weigh your real possibilities. It is not necessary to undertake the implementation of that which is not feasible.
Constantly focus on the bright side of life; if you have a losing streak, remember your successes and achievements. This will help not to lose faith in yourself, in your strength.
I would like to give such advice. For example, it happens. that after work a person comes home not only tired, but also in a state of nervous overstrain. This should be considered close. It should not immediately, at the Threshold to spread unpleasant news, and even in an irritated tone. It is better to meet someone who came from work with a smile, a caring question, hiding away his concern, and sometimes just a bad mood. All problems should be discussed after dinner, but not before bedtime.
Learn how to organize leisure in the family. It can be meetings with close friends over a cup of tea (but the number of guests should not be large, it is tiring), and a visit to the cinema. theater, exhibitions. It is especially useful to be on air more often, to walk in the park, to go out of town.
Those who love animals and who are allowed conditions, I recommend to have a dog. The four-legged friend is a wonderful “emotional drainage”. Scientists have proved that walking with a dog, communicating with it, many people relieve nervous tension.
I would like to emphasize the invaluable value of physical training that helps eliminate neurotic reactions caused by emotional overstrain, normalize sleep. It is also important that physical education increases the body’s resistance to stress, to those unfavorable environmental factors that are painfully perceived by a person and which we cannot always influence. Morning exercises followed by water procedures, walks, physical education classes are available to everyone.
To rationally organize your work day, advise on the eve of making a to-do list for the day, a work plan for the coming week, month. At the same time, it is necessary to provide a certain reserve of time so that suddenly arising cases would not disturb the rhythm of work. A person who does not have a clear daily routine constantly feels the burden of unfulfilled important matters, concern. And this can lead to exhaustion of the nervous system, nervous overstrain, increase the risk of coronary artery disease. If you stick to your plan during the working day, you will not only get less tired, but you will be able to qualitatively perform a larger amount of work. The rational use of the lunch break will also serve the same purpose: try to turn it during a pleasant stay.
Do not allow yourself to worry too much at work. It is necessary to “root” for the cause, but it should be done calmly, measuredly, systematically, and then the results will be better.
At the same time, it should be emphasized that emotional loads are not harmful in themselves. Human life is impossible without emotion. Moreover, they are necessary, and not only positive, but also negative. As the cardiovascular system cannot function normally without a certain physical exertion, so the nervous system and the human brain cannot exist without emotional tension. Only an excessively strong or long-lasting nervous tension is detrimental to health.
Many people mistakenly believe that a surge of emotions, a conversation on heightened tones help them to defend their opinions. But the opposite is true. Most often the conversation in a calm, benevolent manner, an attempt to understand the point of view of the interlocutor lead to the best results.
If, nevertheless, despite all the measures taken, there are signs of neuroticism, sleep is disturbed, do not delay the visit to the doctor. Modern methods of treatment can quickly cope with these disorders.