Psychoimmunology: How To Maintain Immunity In The Spring? - The Quality Of Life

During colds, we are all treated traditionally - we buy antiviral drugs at the pharmacy or resort to the help of traditional medicine. Many people endure the disease "on their feet", expecting that "it will pass by itself." But there is another sure resource - our psyche. A thoughtful alliance of the capabilities of the psyche and the immune system will help support immunity in the spring

Now no one needs to be convinced of the existence of psychosomatic connections and that many diseases are really "from the nerves." However, diseases caused by viruses have been considered for a long time without regard to psychological factors. True, in the 80s of the XX century, science reached them too - psychoneuroimmunology arose - a separate scientific direction that studies the relationship between the psyche and the immune system. By this time, there was ample evidence that they work in conjunction and can influence each other.

Different sides of the same coin

What do we know about the connection between psyche and immunity? It is reliably known that depression (changes occurring in the central nervous system in this condition) cause suppression of immunity. According to doctors' observations, depression before a flu epidemic significantly increases the chances of getting sick.

Chronic stress plays a particularly negative role - the state of the "sword of Damocles" hanging over a person ("sword" can be unresolved problems, loans, regular overload at work). At the same time, a high level of adrenaline is maintained in the blood, which blocks the immune system, so that viruses can freely "master" the body.

Examination stress - I take it out as a separate item, since there are studies that have shown a laboratory decrease in immunity indicators, especially against the background of several exams.

One should not overlook such a factor as passivity in response to problems, history suggests a lot of examples when severe stresses did not lead to illness (stories of concentration camp prisoners who recovered from chronic diseases, a decrease in the number of psychosomatic diseases in besieged Leningrad).

Psychophysiologist Vadim Rotenberg substantiated the idea that stress causes diseases only in those cases when a person stops actively trying to overcome an extreme situation, that is, gives up, does not try to find some solution to the problem (even internal, psychological - for example, to find meaning in what is happening).

What does our immunity like?

• 1. Moderate acute stress. Oddly enough, he is among the leaders in the importance of benefits. Acute stress causes a short-term increase in immunity, the body seems to be mobilized to form a response to challenges, and arming itself at all levels. It turns out that the regular encounter with difficulties and overcoming them is exactly what we need in our life.
• 2. Positive emotions. It is they, and in any quantity, who also play on our side. By the way, the positive effect of joy on health was noted long ago, back in the Middle Ages it was said that the arrival of comedians to the city is much more beneficial for the health of residents than a whole load of medicines. The chief surgeon of the Napoleonic army, the father of the ambulance, Dominique Jean Larrey, said that victors' wounds heal faster if the soldiers are in high spirits.

Pediatricians often note that a child who has fun being in a public place during an epidemic is much less likely to get sick. Therefore, being in the queue at the clinic, allow your child to "rave", his health is still more expensive than public opinion

It is important to remember: when we solve our psychological problems in time, we actively support our immunity.

There are studies showing that all participants in individual and group psychotherapy experience not only a decrease in depression, but also a decrease in the incidence of acute respiratory infections and recurrence of herpes. In addition, timely "clearing debris" helps to avoid chronic stress.

He who is armed is saved

Of course, the emergence of scientific data on the relationship "psyche-immunity" led to attempts by practitioners to develop psychological methods for strengthening immunity. Let's talk about those that have proven their effectiveness in research and according to the observations of specialists. Most of them can be applied independently.

1. Exercise "guided imagination"

You can avoid ARVI by using visualization techniques. Imagine how immune cells fight the virus and, as a result, defeat it. The second version of this psychological technique is no less effective. You can imagine yourself recovered, active, alert. The main thing is to do the exercise every day, for at least 10-15 minutes, being in a relaxed state.

2. Exercise "my laughter therapy"

Self-laughter therapy does not require any strict scheme. You can watch comedies for several hours or devote a few minutes a day to funny pictures, funny stories. At least, just ask your loved ones to tickle you, this laugh also "counts". The main thing, as with visualization, is the regularity of the classes.

3. Exercise "relaxation"

The damaging effect of chronic stress is associated with the fact that the body is constantly "alert" (the level of cortisol and other "stress hormones" rises). Against this background, recovery mechanisms are not automatically turned on in full. Therefore, it is extremely important to learn how to "manually" switch from the "alert" mode to the "recovery" mode. Relaxation techniques will help, primarily through muscle relaxation and calming breathing. Examples of techniques can be found in the article on self-regulation.

4. Exercise "joy therapy"

You may have read the novel Polianne by E. Potter or watched Hallmark's excellent film adaptation. This story is an example of how the ability to enjoy life can affect our health. Rejoicing in something (and especially in little things), we create for ourselves a very resourceful psychological state, which is accompanied by physiological changes, including strengthening the immune system. Therefore, every time you focus on something good, you help your body.

During an epidemic, exercise vigor and active mood as often as possible. And psychoimmunology techniques will help you stay healthy