"Why do we always feel tired?" Talk about stress, stimulation and general adaptation syndrome.

I've been looking for books on energy management. Among them, the definitions of stress and stimulation and general adaptation syndrome in How to Manage Energy make me refreshing, which explains why appropriate activities are exciting and excessive activities can lead to fatigue from a physiological point of view.

It is true that after a long time, the frequency is high, and the pressure beyond the limit always makes us feel very tired. Looking at stress from a material point of view can reduce our fear of stress and thus better cope with it. The following is the relevant definition of this book and the specific record of my understanding.

First of all, the author gives a very broad definition of stress. (The following definitions and conclusions in the original book are quoted by the author from 1956 The Stress in Life by Canadian scholar Hans Shelley).

As can be seen from the above, stress can always be felt, but tension is actually a kind of stress reaction, which is a natural reaction when the balance of the body is broken by external stimuli.

For example, why does the boss explain that it will make you stressed if you open the day? Because in order to cope with the meeting, you have to make a lot of preparations, which means you have to be busy and deal with all kinds of emergencies. Whether the result is good or bad, this is an event that will change your current work status. In order to cope with this event, we will start planning and calculating in our minds, and our bodies will prepare ourselves. The process of preparation is to produce a stress response. After the body's signals are received by the brain, what we feel is stress.

This stress response process is also called general adaptation syndrome. That is to say,

Stress = tension = pressure response = general adaptation syndrome (GAS)

General adaptation syndrome has two characteristics:

? 1. Specificity: It produces a special response to the needs of the environment.

2. Universality: Whether the stress is physical or mental, internal or external, subjective or objective, it is pleasant or unpleasant. It will have the same general reaction in physiology, endocrine and body fluid circulation. The only change is that the body needs to adapt to the intensity of the environment.

? In other words, whether it's brushing your mobile phone or getting ready for work, it's exciting. First, there will be some physiological reactions. However, with the difficulty of the task, the reaction intensity and some special reactions are also different. Obviously, preparing reports all night is not the same as playing games for ten minutes.

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Although this theory is good, what is the specific use? A very important aspect is to let us see the harm that the physiological reaction caused by stress may cause to the human body!

As time goes by, if stress continues to act after being stimulated, the body will enter the following three stages:

1. Short-term response within a few minutes to 24 hours after being stimulated, active defense.

2. Blood pressure increases, heart rate increases, blood sugar content increases, vision improves, and digestion slows down

3. Motor organs run faster and escape easily, and decompose fat and glycogen to supply muscle energy.

4. Sympathetic nervous system reaction, secretion of adrenaline and catecholamine.

1. Long-term response, supplementing the energy consumption in many alarm stages.

2. In the face of a long-term crisis, while looking for new energy, fight against possible inflammation.

3. Increased blood sugar, mobilization of fat and protein storage, mild insomnia, and some physical and mental diseases.

4. Secreting mineralocorticoid and glucocorticoid.

1. The pressure has existed for too long, and the demand exceeds the supply.

2. The immune system is weakened and more sensitive to stimuli: exhaustion and accumulation exceed active defense.

3. Produce tumors and degenerative diseases!

It has been noticed that the three systems of human body to maintain balance are: nerve, endocrine and immunity; Adrenaline secreted during the alarm period is an inhibitor of most immunocompetent cells, while glucocorticoid secreted during the resistance period, especially cortisol, is also an important immunosuppressant, which is harmful to the immune system. When the immune system is threatened, immune cells will attack normal tissues and even bring cancer. Secondly, a large amount of cortisol in the brain can also cause depression and memory loss. Some studies also show that the adaptive capital of the body is limited.

Give a chestnut to illustrate the above stages.

1. Stimulation stage: swiping a mobile phone is a typical stimulation. When you open the official WeChat account, every carefully arranged article title and picture is stimulating you and inspiring many of your ideas. According to the "general adaptation syndrome", although it is a mild stimulus, it will also increase adrenaline, so it will definitely not be sleepy.

2. Resistance stage: But it takes a long time to brush, or it usually takes a long time to play games, which is a long-term stimulus. While replenishing energy, we should also deal with the stimulation in games and mobile phones. Some cells may be overworked and have problems, and immune cells may be inhibited and cannot be repaired in time.

3. Failure stage: If you really indulge in it for a long time, some cells that can't be repaired but have important functions, such as heart cells? It can only get worse and worse and enter the stage of exhaustion. It is not a case to play games late at night and screen sudden death. More importantly, even if you don't feel it for a while, chronic diseases are gradually accumulating!

I was shocked to see the harm above. How important the immune system is, it can be said that it is the most important part of the human body to play its self-healing function.

I didn't expect that as long as we don't pay attention, the most important healing system of the body will often face serious threats, and many of them are clearly under our control.

At least from this book, if you want the immune system to work normally, you can't have a lot of adrenaline and you can't be stimulated. At least when we want to have a good rest, such as lunch break and before going to bed at night, we should stay away from stimulation and let the immune system live ~

According to the universal law, any stimulus will have an impact! So anything you can think of, movies, TV, games, cell phones, books, music.

You can't have glucocorticoids, so some long-standing work-life imbalance and negative thoughts should be solved in time, otherwise it will stimulate you for a long time and affect your immunity.

According to the laws of the universe, although any stimulus will produce a stress response, a smaller stimulus, that is, one that requires less energy to adapt, will produce a smaller response. So if you can't avoid excitement, choose something soothing. For example, in order to avoid boredom before going to bed, you can do housework, laundry, skin care and so on.

At present, the result of my own practice is that it is really not easy to lose sleep. Even if I don't fall asleep and wake up occasionally, I will remind myself that I will fall asleep as long as I am not stimulated, and the effect is good.

To sum up, the relevant chapters in this book have really subverted my perception of stress. Don't always think that stress is a negative emotion. Sometimes simply avoiding stimulation can play a good physiological role.