Acute stress reaction: what it is, signs, and ways to cope
Kyiv • UNN
Psychotherapist Oksana Collins reveals the signs of acute stress reaction, its physical and psychological manifestations. She also provides advice on methods for coping with stress and the importance of professional help.
Acute stress reaction is a temporary reaction that develops in a person in response to unusual physical or mental stress. For example, hostile shelling, which Ukraine faces every day, not only brings physical destruction and a threat to life and health, but can also be experienced as a strong shock. This can significantly affect the well-being and lives of people who find themselves at the epicenter of the disaster. In a comment to UNN, psychotherapist for crisis and transitional periods of life Oksana Collins spoke about the main signs of acute stress reaction and methods of dealing with stress.
Details
What is an acute stress reaction
As Ms. Oksana notes, an acute stress reaction is a natural response of our body and psyche to a threatening situation, when it is necessary to mobilize forces for protection and survival.
"During wartime, such reactions occur not only on the front line or in frontline regions, but also among the civilian population during massive attacks. An acute stress reaction occurs when the psyche's resources are insufficient to cope with the situation. The stimulus is so strong that the body's response does not depend on a person's will or desire, but is an automatic reaction," Collins notes.
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How the body reacts to stressful situations, physical and psychological manifestations
"The variability of the reaction in reality can be diverse and combined. The heart starts beating faster, breathing becomes more frequent, muscles tense up. At the neurobiological level, the sympathetic nervous system is activated, which mobilizes resources in dangerous conditions. And its task is precisely to help us get out of the epicenter of this dangerous situation. At this moment, the focus of attention may narrow: thoughts concentrate only on survival and actions 'here and now'," says the psychologist.
According to her, people often describe this state as if "in a fog": events are perceived vaguely, and some moments are erased from memory. She also emphasizes that sometimes, due to excessive overstrain, instead of the sympathetic system, the parasympathetic system is activated, which usually works during rest and recovery.
"In such a case, a feeling of weakness may appear: the body seems to straighten out, the person sits on the floor, loses strength, sometimes even faints. This is also one of the possible mechanisms of an acute stress reaction,"
In addition, a freezing reaction is also possible, when a person looks inhibited, as if not reacting, although the nervous system continues to scan the situation around, but at some point a sudden activation may occur - the person begins to act, sometimes chaotically, sometimes purposefully.
"As we can see, there can be a variability of manifestations. And, of course, all this is our natural defense mechanism. If we talk about emotional reactions, fear most often dominates, which can turn into panic. Thoughts become chaotic. Emotional 'explosions' are possible - screaming, crying, aggression or, conversely, detachment and a feeling of emptiness. Among the bodily manifestations - shortness of breath, trembling, sweating," adds Collins.
Methods of dealing with stress in everyday life
"We cannot prevent our reactions from becoming less stressful for us. This is unpredictable. But we can help ourselves in calm periods by accumulating internal resources that facilitate overcoming stress. Here, knowledge and the ability to apply it at the right moment are important," notes the psychologist.
It may make sense to limit news to 1-2 times a day, allow yourself small joys - a cup of tea, flowers, music, be in beautiful places, in nature, keep in touch with people who bring peace, have a simple action plan in case of anxiety - this reduces chaos, take care of your sleep, do not neglect rest.
A great piece of advice is to activate the so-called dopamine system - to engage in activities that have meaning and purpose. This helps to recover after stress. At the same time, the expert warns, you should not overload yourself so as not to exhaust yourself even more.
And it is better to postpone everything that can be postponed after experiencing a stressful reaction.
It is better to give yourself time and concentrate on simple things that provide a switch and an opportunity for our nervous system to recover.
What can be done to react to a stressful reaction?
- Move. Walk, shake your body, limbs, hit a pillow - stress needs an outlet through action.
- Breathe. Inhale for 4, pause for 4, exhale for 4, pause again.
- Let go of emotions. Allow yourself to cry, scream, even swear. It's natural.
- Ground yourself. Look around: what do you see, hear, feel to the touch? This brings you back to the present moment.
- Wrap yourself in warmth. Hug someone or wrap yourself in a blanket - this can give the body a greater sense of security.
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Professional help and support
The expert emphasizes that professional help for stress will not be superfluous if you feel that your stress reaction is long-lasting.
"Our reaction to stress can last from several hours to several weeks, and even months, and it can happen that it can turn into a post-stress disorder, and of course more complex processes of our psyche. If for several weeks or months you feel a worsening of your condition, and especially hyperactivation and a constant feeling of alertness, then these can indeed be those bells that can invite you to seek professional help and support," the psychologist summarized.
Take care of yourself and be kind to yourself! Especially in such difficult days when there is danger.
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