The nervous system and stress: how tension affects health and how to protect yourself
How the nervous system works
The nervous system is a complex network that controls the functioning of all organs and systems in the body. It is divided into:
Central nervous system (CNS) — brain and spinal cord
Peripheral nervous system — nerves that connect the CNS to all parts of the body
Autonomic (vegetative) nervous system — regulates unconscious processes such as heartbeat, breathing, digestion
An important role in the stress response is played by autonomic nervous system, which is divided into sympathetic and parasympathetic divisions. During stress, the sympathetic system is activated - a "fight or flight" reaction occurs.
What is stress from a neurophysiological perspective?
Stress is not just emotional tension. It is neurochemical reaction, in which the brain activates the hypothalamus, pituitary gland, and adrenal glands (the so-called HGN-axis), which leads to the release of stress hormones: adrenaline, noradrenaline and cortisol.
These hormones cause:
increased heartbeat
increased blood pressure
rapid breathing
vasoconstriction
increased attention and reaction
How chronic stress damages the nervous system
Short-term stress is a natural adaptive response. The problem arises when stress lasts a long time, and the nervous system does not have time to recover.
The main effects on the nervous system:
Exhaustion neurotransmitters (serotonin, dopamine) - depression, anxiety
Sleep disturbances due to brain hyperactivation
Chronic fatigue syndrome
Autonomic disorders (headaches, tachycardia, sweating)
Impaired memory and concentration
Eating disorders
Decreased neuroplasticity — decreased ability of the brain to adapt to new
Typical signs of stress overload of the nervous system
irritability, emotional instability
concentration problems
insomnia or light sleep
constant anxiety for no specific reason
muscle tension (especially in the neck and back)
decreased working capacity
apathy, depressive thoughts
An example of the impact of stress on health
Situation:
An office worker regularly works overtime, has limited rest, and is constantly communicating with clients. After a few months, he begins to experience constant anxiety, sleep problems, and chest pain.
Conclusion:
The autonomic nervous system is in a state of hyperexcitation. Diagnosed autonomic dysfunction. Psychotherapy, sleep normalization, physical activity, and B vitamins are recommended.
What helps reduce the load on the nervous system
| Method | Mechanism of action |
|---|---|
| Moderate physical activity | Stimulates the production of endorphins, reduces cortisol level |
| Meditation and breathing practices | Activate the parasympathetic system, reduce tension |
| Regular sleep | Restores neurotransmitter levels, reduces CNS excitation |
| Proper nutrition | Vitamins B1, B6, magnesium, omega-3 improve the functioning of the nervous system |
| Psychotherapy | Helps recognize stress triggers and form new responses |
| Limiting stimulants | Less caffeine, nicotine, and screens before bed |
Stress management is not a luxury, but a necessity. The nervous system does not have unlimited resources, and the sooner a person learns to reduce stress, the longer they will maintain mental clarity, energy, and mental health.
Director of Medi Lab Plus LLC, a doctor of the highest category. Has over 45 years of practical experience in medicine and laboratory diagnostics. Founder and head of the laboratory since 2007. More details…