Какое напряжение опасно для жизни: Опасное напряжение. Какое напряжение считается опасным для жизни человека?

Величины тока и напряжения, опасные для жизни. Шаговое напряжение — Мегаобучалка

БИЛЕТ №1

 

1. Область распространения правил техники безопасности при эксплуатации электроустановок

Правила безопасности при эксплуатации электроустановок распространяются на работников организаций, независимо от форм собственности и организационно-правовых форм, занятых техническим обслуживанием электроустановок, выполняющих наладочные, ремонтные работы, испытания и измерения.

 

Правила распространяются только на действующие электроустановки.

Части электроустановок, подлежащие заземлению, установка заземления

К частям, подлежащим заземлению или занулению относятся:

— корпуса электрических машин, трансформаторов, аппаратов, светильников и т.п.;

— приводы электрических аппаратов;

— вторичные обмотки измерительных трансформаторов;

— каркасы распределительных щитов, щитов и шкафов управления;

— металлические оболочки силовых кабелей, стальные трубы электропроводки и другие металлические конструкции, связанные с установкой электрооборудования;

— металлические корпуса передвижных и переносных электроприемников.

Установка заземления

1 Устанавливать заземления на токоведущие части необходимо непосредственно после проверки отсутствия напряжения.

2 Переносное заземление сначала нужно присоединить к заземляющему устройству, а затем, после проверки отсутствия напряжения, установить на токоведущие части.

Снимать переносное заземление нужно в обратной последовательности: сначала снять его с токоведущих частей, а затем отсоединить от заземляющего устройства.

3 Установка и снятие переносных заземлений в электроустановках напряжением выше 1000В должны выполняться в диэлектрических перчатках с применением изолирующей штанги. Закреплять зажимы переносных заземлений следует этой же штангой или непосредственно руками в диэлектрических перчатках.

4 Не допускается пользоваться для заземления проводниками, не предназначенными для этой цели.

Требования к столу для наладочных работ

Должен быть выполнен из токонепроводящего материала (дерево, пластик и т.п.).

Должны быть полки для размещения контрольно-измерительной аппаратуры и источников питания;

Должен быть оборудован отдельным электрощитком с общим выключателем, предохранителями, сигнальной лампой или вольтметром, утопленными штепсельными гнездами и защитным заземлением;

Категорически запрещено делать металлическую окантовку рабочей поверхности стола, выполненной из диэлектрического материала, для исключения напряжения прикосновения в случае пробоя изоляции или неисправности заземляющих проводников ( обрыв более 5%, плохой контакт).

Что должен знать и уметь оказывающий помощь пострадавшему.

Должен знать:

— основные признаки нарушения жизненно важных функций организма человека;

— общие принципы оказания первой помощи и ее приемы применительно к характеру полученного пострадавшим повреждения;

— основные способы переноски и эвакуации пострадавших.

Должен уметь:

— оценивать состояние пострадавшего;

— определять последовательность оказания первой помощи;

— выполнять искусственное дыхание и непрямой массаж сердца;

— останавливать кровотечение путем наложения жгута, давящей повязки, прижатия сосудов пальцем;

— накладывать повязку при ранении, ожоге, ушибе;

— иммобилизовать (создать покой) поврежденную часть тела;

— оказывать помощь при тепловом, солнечном ударе и т.д.

БИЛЕТ №2

 

Какие электроустановки называются действующими.

Действующими электроустановками считаются такие установки, которые содержат в себе источники электроэнергии (химические, гальванические и полупроводниковые элементы), которые находятся под напряжением полностью или частично, или на которые в любой момент может быть подано напряжение включением коммутационной аппаратуры.

 

Величины тока и напряжения, опасные для жизни. Шаговое напряжение.

Величина тока, опасного для человека – 50 мА и более.

Величина тока, смертельного для человека – 0,1 А.

Величина переменного напряжения – 50 В и более.

Величина постоянного напряжения – 120В и более.

Шаговым называется напряжение между двумя точками на поверхности земли, на расстоянии 1 метра одна от другой, которое принимается равным длине шага человека. Обуславливается растеканием электрического тока по поверхности земли или токопроводящему полу в случае однофазного замыкания на землю провода. Величина этого напряжения зависит от ширины шага, удельного сопротивления грунта и места расположения человека (чем ближе человек стоит к месту замыкания, тем больше величина напряжения). Чем шире шаг, тем больший ток протекает по пути «нога-нога».

При попадании под шаговое напряжение возникают судорожные непроизвольные сокращения мышц и, как следствие, падение человека на землю. Ток начинает проходить по новому пути, более опасному (например, рука-нога), что чревато смертельным исходом.

Для защиты от шагового напряжения служат дополнительные средства защиты – диэлектрические боты, коврики. В случае, когда использование этих средств не представляется возможным, следует покидать опасную зону «гусиным шагом» — пятка шагающей ноги, не отрываясь от земли, приставляется к носку другой ноги.

Безопасно также передвижение по сухой доске и другим, не проводящим ток, предметам.

Если пострадавший сам не может выйти из опасной зоны, следует его

вывести, изолировав ступни ног, ботинок с помощью резиновых сапог, шерстяной сухой ткани и т. п.

 

90000 Why does it happen and how can we manage it? 90001 90002 Stress is a natural feeling of not being able to cope with specific demands and events. However, stress can become a chronic condition if a person does not take steps to manage it. 90003 90002 To help support the mental well-being of you and your loved ones during this difficult time, visit our dedicated hub to discover more research-backed information. 90003 90002 These demands can come from work, relationships, financial pressures, and other situations, but anything that poses a real or perceived challenge or threat to a person’s well-being can cause stress.90003 90002 Stress can be a motivator, and it can even be essential to survival. The body’s fight-or-flight mechanism tells a person when and how to respond to danger. However, when the body becomes triggered too easily, or there are too many stressors at one time, it can undermine a person’s mental and physical health and become harmful. 90003 90002 Stress is the body’s natural defense against predators and danger. It causes the body to flood with hormones that prepare its systems to evade or confront danger.People commonly refer to this as the fight-or-flight mechanism. 90003 90002 When humans face a challenge or threat, they have a partly physical response. The body activates resources that help people either stay and confront the challenge or get to safety as fast as possible. 90003 90002 The body produces larger quantities of the chemicals cortisol, epinephrine, and norepinephrine. These trigger the following physical reactions: 90003 90016 90017 increased blood pressure 90018 90017 heightened muscle preparedness 90018 90017 sweating 90018 90017 alertness 90018 90025 90002 These factors all improve a person’s ability to respond to a potentially hazardous or challenging situation.Norepinephrine and epinephrine also cause a faster heart rate. 90003 90002 Environmental factors that trigger this reaction are called stressors. Examples include noises, aggressive behavior, a speeding car, scary moments in movies, or even going out on a first date. Feelings of stress tend to increase in tandem with the number of stressors. 90003 90002 According to the American Psychological Association (APA) ‘s annual stress survey in 2018, average stress levels in the United States were 4.9 on a scale from 1 to 10.The survey found that the most common stressors were employment and money. 90003 90002 Stress slows down some normal bodily functions, such as those that the digestive and immune systems perform. The body can then concentrate its resources on breathing, blood flow, alertness, and the preparation of the muscles for sudden use. 90003 90002 The body changes in the following ways during a stress reaction: 90003 90016 90017 blood pressure and pulse rise 90018 90017 breathing speeds up 90018 90017 digestive system slows down 90018 90017 immune activity decreases 90018 90017 muscles become more tense 90018 90017 sleepiness decreases due to a heightened state of alertness 90018 90025 90002 How a person reacts to a difficult situation will determine the effects of stress on overall health.Some people can experience several stressors in a row or at once without this leading a severe stress reaction. Others may have a stronger response to a single stressor. 90003 90002 An individual who feels as though they do not have enough resources to cope will probably have a stronger reaction that could trigger health problems. Stressors affect individuals in different ways. 90003 90002 Some experiences that people generally consider to be positive can lead to stress, such as having a baby, going on vacation, moving to a better home, and getting a promotion at work.90003 90002 The reason for this is that they typically involve a significant change, extra effort, new responsibilities, and a need for adaptation. They also often require a person to take steps into the unknown. 90003 90002 A person may look forward to an increased salary following a promotion, for example, but wonder whether they can handle the extra responsibilities. 90003 90002 A persistently negative response to challenges can have an adverse effect on health and happiness. 90003 90002 For example, a 2018 review of studies found associations between work-related stress and coronary heart disease.Despite this, the authors could not confirm the exact mechanisms through which stress causes coronary heart disease. 90003 90002 Other literature has shown that people who perceive stress as having a negative effect on their health may be at higher risk for coronary heart disease than those who do not. 90003 90002 However, being more alert to the effects of stress may help a person manage it more effectively and cope better. 90003 90002 The National Institute of Mental Health (NIMH) recognize two types of stress: acute and chronic.These require different levels of management. 90003 90002 The NIMH also identify three examples of types of stressor: 90003 90016 90017 routine stress, such as childcare, homework, or financial responsibilities 90018 90017 sudden, disruptive changes, such as a family bereavement or finding out about a job loss 90018 90017 traumatic stress, which can occur due to extreme trauma as a result of a severe accident, an assault, an environmental disaster, or war 90018 90025 90080 Acute stress 90081 90002 This type of stress is short-term and usually the more common form of stress.Acute stress often develops when people consider the pressures of events that have recently occurred or face upcoming challenges in the near future. 90003 90002 For example, a person may feel stressed about a recent argument or an upcoming deadline. However, the stress will reduce or disappear once a person resolves the argument or meets the deadline. 90003 90002 Acute stressors are often new and tend to have a clear and immediate solution. Even with the more difficult challenges that people face, there are possible ways to get out of the situation.90003 90002 Acute stress does not cause the same amount of damage as long-term, chronic stress. Short-term effects include tension headaches and an upset stomach, as well as a moderate amount of distress. 90003 90002 However, repeated instances of acute stress over an extended period can become chronic and harmful. 90003 90080 Chronic stress 90081 90002 This type of stress develops over a long period and is more harmful. 90003 90002 Ongoing poverty, a dysfunctional family, or an unhappy marriage are examples of situations that can cause chronic stress.It occurs when a person can see no way to avoid their stressors and stops seeking solutions. A traumatic experience early in life may also contribute to chronic stress. 90003 90002 Chronic stress makes it difficult for the body to return to a normal level of stress hormone activity, which can contribute to problems in the following systems: 90003 90016 90017 cardiovascular 90018 90017 respiratory 90018 90017 sleep 90018 90017 immune 90018 90017 reproductive 90018 90025 90002 A constant state of stress can also increase a person’s risk of type 2 diabetes, high blood pressure, and heart disease.Depression, anxiety, and other mental health disorders, such as post-traumatic stress disorder (PTSD), can develop when stress becomes chronic. 90003 90002 Chronic stress can continue unnoticed, as people can become used to feeling agitated and hopeless. It can become part of an individual’s personality, making them constantly prone to the effects of stress regardless of the scenarios that they encounter. 90003 90002 People with chronic stress are at risk of having a final breakdown that can lead to suicide, violent actions, a heart attack, or stroke.90003 90002 People react differently to stressful situations. What is stressful for one person may not be stressful for another, and almost any event can potentially cause stress. For some people, just thinking about a trigger or several smaller triggers can cause stress. 90003 90002 There is no identifiable reason why one person may feel less stressed than another when facing the same stressor. Mental health conditions, such as depression, or a building sense of frustration, injustice, and anxiety can make some people feel stressed more easily than others.90003 90002 Previous experiences may affect how a person reacts to stressors. 90003 90002 Common major life events that can trigger stress include: 90003 90016 90017 job issues or retirement 90018 90017 lack of time or money 90018 90017 bereavement 90018 90017 family problems 90018 90017 illness 90018 90017 moving home 90018 90017 relationships, marriage, and divorce 90018 90025 90002 Other commonly reported causes of stress are: 90003 90016 90017 abortion or pregnancy loss 90018 90017 driving in heavy traffic or fear of an accident 90018 90017 fear of crime or problems with neighbors 90018 90017 pregnancy and becoming a parent 90018 90017 excessive noise, overcrowding, and pollution 90018 90017 uncertainty or waiting for an important outcome 90018 90025 90002 Some people experience ongoing stress after a traumatic event, such as an accident or some kind of abuse.Doctors will diagnose this as PTSD. 90003 90002 Those who work in stressful jobs, such as the military or the emergency services, will have a debriefing session following a major incident, and occupational healthcare services will monitor them for PTSD. 90003 90002 The physical effects of stress can include: 90003 90016 90017 sweating 90018 90017 pain in the back or chest 90018 90017 cramps or muscle spasms 90018 90017 fainting 90018 90017 headaches 90018 90017 nervous twitches 90018 90017 pins and needles sensations 90018 90025 90002 A 2012 study found that the stressors that parents experience, such as financial troubles or managing a single-parent household, may also lead to obesity in their children.90003 90002 Emotional reactions can include: 90003 90016 90017 anger 90018 90017 burnout 90018 90017 concentration issues 90018 90017 fatigue 90018 90017 a feeling of insecurity 90018 90017 forgetfulness 90018 90017 irritability 90018 90017 nail biting 90018 90017 restlessness 90018 90017 sadness 90018 90025 90002 Stress-associated behaviors include: 90003 90016 90017 food cravings and eating too much or too little 90018 90017 sudden angry outbursts 90018 90017 drug and alcohol misuse 90018 90017 higher tobacco consumption 90018 90017 social withdrawal 90018 90017 frequent crying 90018 90017 relationship problems 90018 90025 90002 If stress becomes chronic, it can lead to several complications, including 90003 90016 90017 anxiety 90018 90017 depression 90018 90017 heart disease 90018 90017 high blood pressure 90018 90017 lower immunity against diseases 90018 90017 muscular aches 90018 90017 PTSD 90018 90017 sleeping difficulties 90018 90017 stomach ups et 90018 90017 erectile dysfunction (impotence) and loss of libido 90018 90025 90002 A doctor will typically diagnose stress by asking an individual about their symptoms and life events.90003 90002 Diagnosing stress can be challenging because it depends on many factors. Doctors have used questionnaires, biochemical measures, and physiological techniques to identify stress. However, these may not be objective or effective. 90003 90002 The most direct way to diagnose stress and its effects on a person is through a comprehensive, stress-oriented, face-to-face interview. 90003 90002 Treatment includes self-help and, when an underlying condition is causing stress, certain medications.90003 90002 Therapies that may help a person relax include aromatherapy and reflexology. 90003 90002 Some insurance providers cover this type of treatment. However, it is important for people to check coverage with their provider before pursuing this treatment. Knowing the details about a potential treatment can help prevent it from adding to any ongoing stress. 90003 90080 Medicines 90081 90002 Doctors will not usually prescribe medications for coping with stress, unless they are treating an underlying illness, such as depression or an anxiety disorder.90003 90002 In such cases, they may prescribe an antidepressant. However, there is a risk that the medication will only mask the stress, rather than help the person deal with it. Antidepressants can also have adverse effects, and they may worsen some complications of stress, such as low libido. 90003 90002 Developing coping strategies before stress becomes chronic or severe can help an individual manage new situations and maintain their physical and mental health. 90003 90002 People who are already experiencing overwhelming stress should seek medical assistance.90003 90002 People may find that the following lifestyle measures can help them manage or prevent stress-induced feelings of being overwhelmed. 90003 90016 90017 90274 Exercise: 90275 A 2018 systematic review of animal studies found that exercise can reduce memory impairment in subjects with stress, although studies on humans are necessary to confirm this. 90018 90017 90274 Reducing the intake of alcohol, drugs, and caffeine: 90275 These substances will not help prevent stress, and they can make it worse.90018 90017 90274 Nutrition: 90275 A healthful, balanced diet containing plenty of fruit and vegetables can help maintain the immune system at times of stress. A poor diet can lead to ill health and additional stress. 90018 90017 90274 Priority management: 90275 It may help to spend a little time organizing a daily to-do list and focusing on urgent or time sensitive tasks. People can then focus on what they have completed or accomplished for the day, rather than on the tasks they have yet to complete.90018 90017 90274 Time: 90275 People should set aside some time to organize their schedules, relax, and pursue their own interests. 90018 90017 90274 Breathing and relaxation: 90275 Meditation, massage, and yoga can help. Breathing and relaxation techniques can slow down the heart rate and promote relaxation. Deep breathing is also a central part of mindfulness meditation. 90018 90017 90274 Talking: 90275 Sharing feelings and concerns with family, friends, and work colleagues may help a person «let off steam» and reduce feelings of isolation.Other people may be able to suggest unexpected, workable solutions to the stressor. 90018 90017 90274 Acknowledging the signs: 90275 A person can be so anxious about the problem causing the stress that they do not notice the effects on their body. It is important to be mindful of any changes. 90018 90025 90002 Noticing signs and symptoms is the first step to taking action. People who experience work stress due to long hours may need to «take a step back.» It may be time for them to review their working practices or talk to a supervisor about finding ways to reduce the load.90003 90002 Most people have an activity that helps them relax, such as reading a book, going for a walk, listening to music, or spending time with a friend, loved one, or pet. Joining a choir or a gym also helps some people relax. 90003 90002 The APA encourage people to develop networks of social support, for example, by talking to neighbors and others in the local community or joining a club, charity, or religious organization. 90003 90002 Those who often feel as though they do not have the time or energy for hobbies should try some enjoyable new activities that make them feel good.People can turn to their support network if they need ideas. 90003 90002 Being part of a group can reduce the risk of stress developing and provide support and practical help when challenging circumstances develop. 90003 90002 People who find that stress is affecting their daily life should seek professional help. A doctor or psychiatric specialist can often help, for example, through stress management training. 90003 90080 Stress management techniques 90081 90002 Stress management can help by: 90003 90016 90017 removing or changing the source of stress 90018 90017 altering how a person views a stressful event 90018 90017 lowering the effects that stress might have on the body 90018 90017 learning alternative ways of coping 90018 90025 90002 Stress management therapy pursues one or more of these approaches.90003 90002 People can develop their stress management techniques by using self-help books or online resources. Alternatively, they can attend a stress management course. 90003 90002 A counselor or psychotherapist can connect an individual who has stress with personal development courses or individual and group therapy sessions. 90003.90000 Signs, Symptoms, Management & Prevention 90001 90002 What is stress? 90003 90004 Stress is the body’s reaction to any change that requires an adjustment or response. The body reacts to these changes with physical, mental, and emotional responses. Stress is a normal part of life. You can experience stress from your environment, your body, and your thoughts. Even positive life changes such as a promotion, a mortgage, or the birth of a child produce stress. 90005 90002 How does stress affect health? 90003 90004 The human body is designed to experience stress and react to it.Stress can be positive, keeping us alert, motivated, and ready to avoid danger. Stress becomes negative when a person faces continuous challenges without relief or relaxation between stressors. As a result, the person becomes overworked, and stress-related tension builds. The body’s autonomic nervous system has a built-in stress response that causes physiological changes to allow the body to combat stressful situations. This stress response, also known as the «fight or flight response», is activated in case of an emergency.However, this response can become chronically activated during prolonged periods of stress. Prolonged activation of the stress response causes wear and tear on the body — both physical and emotional. 90005 90004 Stress that continues without relief can lead to a condition called distress — a negative stress reaction. Distress can disturb the body’s internal balance or equilibrium, leading to physical symptoms such as headaches, an upset stomach, elevated blood pressure, chest pain, sexual dysfunction, and problems sleeping.Emotional problems can also result from distress. These problems include depression, panic attacks, or other forms of anxiety and worry. Research suggests that stress also can bring on or worsen certain symptoms or diseases. Stress is linked to 6 of the leading causes of death: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide. 90005 90004 Stress also becomes harmful when people engage in the compulsive use of substances or behaviors to try to relieve their stress.These substances or behaviors include food, alcohol, tobacco, drugs, gambling, sex, shopping, and the Internet. Rather than relieving the stress and returning the body to a relaxed state, these substances and compulsive behaviors tend to keep the body in a stressed state and cause more problems. The distressed person becomes trapped in a vicious circle. 90005 90002 What are the warning signs of stress? 90003 90004 Chronic stress can wear down the body’s natural defenses, leading to a variety of physical symptoms, including the following: 90005 90002 Tips for reducing stress 90003 90004 People can learn to manage stress and lead happier, healthier lives.You may want to begin with the following tips: 90005 90022 90023 Keep a positive attitude. 90024 90023 Accept that there are events that you can not control. 90024 90023 Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive. 90024 90023 Learn and practice relaxation techniques; try meditation, yoga, or tai-chi. 90024 90023 Exercise regularly. Your body can fight stress better when it is fit. 90024 90023 Eat healthy, well-balanced meals.90024 90023 Learn to manage your time more effectively. 90024 90023 Set limits appropriately and say no to requests that would create excessive stress in your life. 90024 90023 Make time for hobbies and interests. 90024 90023 Get enough rest and sleep. Your body needs time to recover from stressful events. 90024 90023 Do not rely on alcohol, drugs, or compulsive behaviors to reduce stress. 90024 90023 Seek out social support. Spend enough time with those you love. 90024 90023 Seek treatment with a psychologist or other mental health professional trained in stress management or biofeedback techniques to learn more healthy ways of dealing with the stress in your life.90024 90049 90004 Last reviewed by a Cleveland Clinic medical professional on 02/05/2015. 90005 90052 References 90053 90054 90004 Get useful, helpful and relevant health + wellness information 90005 90057 90058 enews 90004 Cleveland Clinic is a non-profit academic medical center.Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy 90005 .90000 NIMH »5 Things You Should Know About Stress 90001 90002 90003 90004 Everyone feels stressed from time to time, but what is stress? How does it affect your overall health? And what can you do to manage your stress? 90005 90006 90003 Stress is how the brain and body respond to any demand. Any type of challenge-such as performance at work or school, a significant life change, or a traumatic event-can be stressful.90006 90003 Stress can affect your health. It is important to pay attention to how you deal with minor and major stressors, so you know when to seek help. 90006 90003 Here are five things you should know about stress. 90006 90013 1. Stress affects everyone. 90014 90003 Everyone experiences stress from time to time. There are different types of stress-all of which carry physical and mental health risks. A stressor may be a one-time or short-term occurrence, or it can happen repeatedly over a long time.Some people may cope with stress more effectively and recover from stressful events more quickly than others. 90006 90003 Examples of stress include: 90006 90019 90020 Routine stress related to the pressures of school, work, family, and other daily responsibilities. 90021 90020 Stress brought about by a sudden negative change, such as losing a job, divorce, or illness. 90021 90020 Traumatic stress experienced during an event such as a major accident, war, assault, or natural disaster where people may be in danger of being seriously hurt or killed.People who experience traumatic stress may have very distressing temporary emotional and physical symptoms, but most recover naturally soon after. Read more about Coping With Traumatic Events. 90021 90026 90013 2. Not all stress is bad. 90014 90003 In a dangerous situation, stress signals the body to prepare to face a threat or flee to safety. In these situations, your pulse quickens, you breathe faster, your muscles tense, and your brain uses more oxygen and increases activity-all functions aimed at survival and in response to stress.In non-life-threatening situations, stress can motivate people, such as when they need to take a test or interview for a new job. 90006 90013 3. Long-term stress can harm your health. 90014 90003 Coping with the impact of chronic stress can be challenging. Because the source of long-term stress is more constant than acute stress, the body never receives a clear signal to return to normal functioning. With chronic stress, those same lifesaving reactions in the body can disturb the immune, digestive, cardiovascular, sleep, and reproductive systems.Some people may experience mainly digestive symptoms, while others may have headaches, sleeplessness, sadness, anger, or irritability. 90006 90003 Over time, continued strain on your body from stress may contribute to serious health problems, such as heart disease, high blood pressure, diabetes, and other illnesses, including mental disorders such as depression or anxiety. 90006 90013 4. There are ways to manage stress. 90014 90003 If you take practical steps to manage your stress, you may reduce the risk of negative health effects.Here are some tips that may help you to cope with stress: 90006 90019 90020 90004 Be observant. 90005 Recognize the signs of your body’s response to stress, such as difficulty sleeping, increased alcohol and other substance use, being easily angered, feeling depressed, and having low energy. 90021 90020 90004 Talk to your health care provider or a health professional. 90005 Do not wait for your health care provider to ask about your stress. Start the conversation and get proper health care for existing or new health problems.Effective treatments can help if your stress is affecting your relationships or ability to work. Do not know where to start? Read our Tips for Talking With Your Health Care Provider. 90021 90020 90004 Get regular exercise. 90005 Just 30 minutes per day of walking can help boost your mood and improve your health. 90021 90020 90004 Try a relaxing activity. 90005 Explore relaxation or wellness programs, which may incorporate meditation, muscle relaxation, or breathing exercises.Schedule regular times for these and other healthy and relaxing activities. 90021 90020 90004 Set goals and priorities. 90005 Decide what must get done now and what can wait. Learn to say «no» to new tasks if you start to feel like you’re taking on too much. Try to be mindful of what you have accomplished at the end of the day, not what you have been unable to do. 90021 90020 90004 Stay connected. 90005 You are not alone. Keep in touch with people who can provide emotional support and practical help.To reduce stress, ask for help from friends, family, and community or religious organizations. 90021 90020 90004 Consider a clinical trial. 90005 Researchers at the National Institute of Mental Health (NIMH) and other research facilities across the country are studying the causes and effects of psychological stress as well as stress management techniques. You can learn more about studies that are recruiting by visiting Join a Study or ClinicalTrials.gov (keyword: stress). 90021 90026 90013 5.If you’re overwhelmed by stress, ask for help from a health professional. 90014 90003 You should seek help right away if you have suicidal thoughts, are overwhelmed, feel you can not cope, or are using drugs or alcohol more frequently as a result of stress. Your doctor may be able to provide a recommendation. Resources are available to help you find a mental health provider. 90006 90075 Call the National Suicide Prevention Lifeline 90076 90003 Anyone can become overwhelmed.If you or a loved one is having thoughts of suicide, call the confidential toll-free National Suicide Prevention Lifeline at 1-800-273-TALK (8255), available 24 hours a day, 7 days a week. Lifeline chat is a service available to everyone. 90006 90003 U.S. Department of Health and Human Services 90080 National Institutes of Health 90080 NIH Publication No. 19-MH-8109 90006 .90000 The Basics of Stress 90001 90002 Stress is a situation that triggers a particular biological response. When you perceive a threat or a major challenge, chemicals and hormones surge throughout your body. 90003 90002 Stress triggers your fight-or-flight response in order to fight the stressor or run away from it. Typically, after the response occurs, your body should relax. Too much constant stress can have negative effects on your long-term health. 90003 90006 Is all stress bad? 90007 90002 Stress is not necessarily a bad thing.It’s what helped our hunter-gatherer ancestors survive, and it’s just as important in today’s world. It can be healthy when it helps you avoid an accident, meet a tight deadline, or keep your wits about you amid chaos. 90003 90002 We all feel stressed at times, but what one person finds stressful may be very different from what another finds stressful. An example of this would be public speaking. Some love the thrill of it and others become paralyzed at the very thought. 90003 90002 Stress is not always a bad thing, either.Your wedding day, for example, may be considered a good form of stress. 90003 90002 But stress should be temporary. Once you’ve passed the fight-or-flight moment, your heart rate and breathing should slow down and your muscles should relax. In a short time, your body should return to its natural state without any lasting negative effects. 90003 90002 On the other hand, severe, frequent, or prolonged stress can be mentally and physically harmful. 90003 90002 And it’s fairly common. When asked, 80 percent of Americans reported they’d had at least one symptom of stress in the past month.Twenty percent reported being under extreme stress. 90003 90002 Life being what it is, it’s not possible to eliminate stress completely. But we can learn to avoid it when possible and manage it when it’s unavoidable. 90003 90002 Stress is a normal biological reaction to a potentially dangerous situation. When you encounter sudden stress, your brain floods your body with chemicals and hormones such as adrenaline and cortisol. 90003 90002 That gets your heart beating faster and sends blood to muscles and important organs.You feel energized and have heightened awareness so you can focus on your immediate needs. These are the different stages of stress and how people adapt. 90003 90002 When you sense danger, the hypothalamus at the base of your brain reacts. It sends nerve and hormone signals to your adrenal glands, which release an abundance of hormones. 90003 90002 These hormones are nature’s way of preparing you to face danger and increase your chances of survival. 90003 90002 One of these hormones is adrenaline.You might also know it as epinephrine, or the fight-or-flight hormone. In rapid fashion, adrenaline works to: 90003 90032 90033 increase your heartbeat 90034 90033 increase your breathing rate 90034 90033 make it easier for your muscles to use glucose 90034 90033 contract blood vessels so blood is directed to the muscles 90034 90033 stimulate perspiration 90034 90033 inhibit insulin production 90034 90045 90002 While this is helpful in the moment, frequent adrenaline surges can lead to: 90003 90002 Here’s what else you should know about an adrenaline rush.90003 90002 Although adrenaline is important, it is not the primary stress hormone. That’s cortisol. 90003 90002 As the main stress hormone, cortisol plays an essential role in stressful situations. Among its functions are: 90003 90032 90033 raising the amount of glucose in your bloodstream 90034 90033 helping the brain use glucose more effectively 90034 90033 raising the accessibility of substances that help with tissue repair 90034 90033 restraining functions that are nonessential in a life-threatening situation 90034 90033 altering immune system response 90034 90033 dampening the reproductive system and growth process 90034 90033 affecting parts of the brain that control fear, motivation, and mood 90034 90045 90002 All this helps you deal more effectively with a high-stress situation.It’s a normal process and crucial to human survival. 90003 90002 But if your cortisol levels stay high for too long, it has a negative impact on your health. It can contribute to: 90003 90002 It can also have a negative impact on your mood. You can lower your cortisol levels naturally: Here’s how. 90003 90002 There are several types of stress, including: 90003 90032 90033 acute stress 90034 90033 episodic acute stress 90034 90033 chronic stress 90034 90045 90006 Acute stress 90007 90002 Acute stress happens to everyone.It’s the body’s immediate reaction to a new and challenging situation. It’s the kind of stress you might feel when you narrowly escape a car accident. 90003 90002 Acute stress can also come out of something that you actually enjoy. It’s the somewhat-frightening, yet thrilling feeling you get on a roller coaster or when skiing down a steep mountain slope. 90003 90002 These incidents of acute stress do not normally do you any harm. They might even be good for you. Stressful situations give your body and brain practice in developing the best response to future stressful situations.90003 90002 Once the danger passes, your body systems should return to normal. 90003 90002 Severe acute stress is a different story. This kind of stress, such as when you’ve faced a life-threatening situation, can lead to post-traumatic stress disorder (PTSD) or other mental health problems. 90003 90006 Episodic acute stress 90007 90002 Episodic acute stress is when you have frequent episodes of acute stress. 90003 90002 This might happen if you’re often anxious and worried about things you suspect may happen.You might feel that your life is chaotic and you seemingly go from one crisis to the next. 90003 90002 Certain professions, such as law enforcement or firefighters, might also lead to frequent high-stress situations. 90003 90002 As with severe acute stress, episodic acute stress can affect your physical health and mental well-being. 90003 90006 Chronic stress 90007 90002 When you have high-stress levels for an extended period of time, you have chronic stress. Long-term stress like this can have a negative impact on your health.It may contribute to: 90003 90002 Chronic stress can also lead to frequent ailments such as headaches, an upset stomach, and sleep difficulties. Gaining insights into the different types of stress and how to recognize them may help. 90003 90002 Just as we each have different things that stress us out, our symptoms can also be different. 90003 90002 Although you’re unlikely to have them all, here are some things you may experience if you’re under stress: 90003 90002 You might feel overwhelmed, irritable, or fearful.Whether you’re aware of it or not, you may be drinking or smoking more than you used to. Get a better understanding of the signs and symptoms of too much stress. 90003 90002 Stress headaches, also known as tension headaches, are due to tense muscles in the head, face, and neck. Some of the symptoms of a stress headache are: 90003 90032 90033 mild to moderate dull head pain 90034 90033 a band of pressure around your forehead 90034 90033 tenderness of the scalp and forehead 90034 90045 90002 Many things can trigger a tension headache.But those tight muscles could be due to emotional stress or anxiety. Learn more about the triggers and remedies for stress headaches. 90003 90002 A stomach ulcer — a type of peptic ulcer — is a sore on the lining of your stomach that’s caused by: 90003 90002 Research into how physical stress interacts with the immune system is ongoing. It’s thought that physical stress may affect how you heal from an ulcer. Physical stress can be due to: 90003 90032 90033 trauma or injury to the brain or central nervous system 90034 90033 serious long-term illness or injury 90034 90033 a surgical procedure 90034 90045 90002 In turn, the heartburn and pain of a stomach ulcer can lead to emotional stress.Find out more about the relationship between stress and ulcers. 90003 90002 Work can be a source of great stress for any number of reasons. This kind of stress can be occasional or chronic. 90003 90002 Stress at work can come in the form of: 90003 90032 90033 feeling you lack power or control over what happens 90034 90033 feeling stuck in a job you dislike and seeing no alternatives 90034 90033 being made to do things you do not think you should do 90034 90033 experiencing a conflict with a co-worker 90034 90033 having too much asked of you, or being overworked 90034 90045 90002 If you’re in a job you hate or are always responding to others ‘demands without any control, stress seems unavoidable.Sometimes, quitting or fighting for more work-life balance is the right thing to do. This is how to know you’re headed for burnout at work. 90003 90002 Of course, some jobs are just more dangerous than others. Some, such as emergency first-responders, call for you to put your life on the line. Then, there are professions — such as ones in the medical field, like a doctor or nurse — where you hold someone else’s life in your hands. Finding balance and managing your stress is important to maintain your mental health.90003 90002 Stress and anxiety often go hand in hand. Stress comes from the demands placed on your brain and body. Anxiety is when you feel high levels of worry, unease, or fear. 90003 90002 Anxiety can certainly be an offshoot of episodic or chronic stress. 90003 90002 Having both stress and anxiety can have a severe negative impact on your health, making you more likely to develop: 90003 90032 90033 high blood pressure 90034 90033 heart disease 90034 90033 diabetes 90034 90033 panic disorder 90034 90033 depression 90034 90045 90002 Stress and anxiety can be treated.In fact, there are many strategies and resources that can help for both. 90003 90002 Start by seeing your primary doctor, who can check your overall health and refer you for counseling. If you’ve thought about harming yourself or others, get help immediately. 90003 90002 The goal of stress management is not to get rid of it completely. It’s not only impossible, but as we mentioned, stress can be healthy in some situations. 90003 90002 In order to manage your stress, first you have to identify the things that cause you stress — or your triggers.Figure out which of these things can be avoided. Then, find ways to cope with those negative stressors that can not be avoided. 90003 90002 Over time, managing your stress levels may help lower your risk for stress-related diseases. And it’ll help you feel better on a daily basis, too. 90003 90002 Here are some basic ways to start managing stress: 90003 90002 If you can not manage your stress, or if it’s accompanied by anxiety or depression, see your doctor right away. These conditions can be managed with treatment, as long as you seek help.You might also consider consulting with a therapist or other mental health professional. Learn stress management tips you can try right now. 90003 90002 While stress is a normal part of life, too much stress is clearly harmful to your physical and mental well-being. 90003 90002 Fortunately, there are many ways to manage stress, and there are effective treatments for both anxiety and depression that may be connected with it. See more ways stress can affect your body. 90003.