HRV理论用于精神压力分析

一、概念

1 心率变异性HRV与自主神经系统ANS

心脏窦房结心肌自律细胞的固有自律性受到自主神经系统的影响。窦房结同时接受交感神经与副交感神经的双重支配,二者互相对立、相互作用形成一种平衡,得出最终的心率。支配窦房结活动的自主神经系统在体内外环境变化、各种刺激因素下,时刻发生变动,这种随时间变动的心搏周期性变化称为心率变异性(Heart Rate Variability)短期心率变异受呼吸、压力感受器化学感受器影响,长期心率变异受体温、代谢、睡眠周期等方面的影响原创:HRV理论用于精神压力分析

 

从心搏间这些微小的变化当中,可以测得自主神经系统动态平衡机制。身体健康、调节能力较突出的人,对体内随时发生变化的血氧浓度、体温、血压等因素很快适应过来,维持一定的动态平衡,而患病的机体因各项机能衰退,调节能力下降,无法维持平衡。HRV的减少代表心搏活动的变异性、复杂性减少,说明人体对于不断发生变化的周围环境适应能力低下。

自主神经系统是外周传出神经系统的一部分,分布于内脏,能调节内脏和血管平滑肌、心机和腺体等活动。自主神经系统可分为交感神经及副交感神经两部分,具有调节机体不平衡状态、维持相对的自动动态平衡的作用。通过观察心率变异性HRV,能够评价自主神经系统的功能活性。

2 情绪Emotion与压力Stress

所谓情绪通常是指由外来的刺激所引起的人体生理反应,这些反应是一种纷乱、激动、兴奋和紧张的状态,情绪的产生和我们的意识、经验及内脏机能有密切关系。生理的变化有心跳、内分泌激素的增减,脸部表情等。有数以千计的研究和调研文章表明,我们不能和不应该忽视心理因素(思想和情绪)对我们的免疫系统的影响。医学文献中有压倒性的证据证明:心理活动改变大脑和荷尔蒙活动,更让人们感到惊讶的是,大脑和内分泌系统是通过免疫系统彼此接触的。医学心理学的研究证实我们的态度、情感和行为对我们的免疫系统产生着正面或负面的影响。

压力是你的头脑和身体对一个真实的或假想的威胁、事件或变化的反应。威胁、事件或变化通常被称为压力源。压力可以是内部的(思想、信仰、态度)或外部的(损失、悲剧、改变)。当你想到你被伤害或被虐待时,你就会有情绪上的痛苦,这种痛苦会导致你的心脏跳动更快一点,这是压力!That is stress!

二、HRV与部分精神压力指标分析

适当的压力可作为生活中的一种催化剂来享受,然而,过重的压力会给人体健康带来巨大的危害因素。平时去医院,做常规的检查是无法观察到各种慢性疲劳、失眠症、消化系统功能异常等,然而这些疾病都是与压力相关的。

现在我们可以通过把心搏的微小变化,转换为波形方式进行分析每个心搏间距的变化(HRV理论),量化评估自主神经系统的活性与平衡程度,将人体自主神经对于压力的应激反应可视化,实时确认机体的整体健康状况及精神上、生理上的稳定状态。

1 抗压能力

抗压能力是指机体能否适应环境变化或各种压力的刺激,维持其内环境稳定的能力。HRV减少的意义是,心率能动性变异的复杂性减少,说明机体对环境变化的适应能力减少,也就是机体抗压能力减少,机体维持正常动态平衡的能力衰退,一旦受到压力,很容易发生功能紊乱,各种疾病随之而来。

原创:HRV理论用于精神压力分析

案例分析:该被测者自主神经活性低下,已经几乎丧失对压力的承受能力,包括外部环境的变化,建议立即看医生,因为有可能患有心脏病、老年病和压力有关的疾病,需要进行持续的健康管理,随时注意自主神经功能状态。

2 压力指数PSI (Physical Stress Index)

通过分析平均心率HR和心率的变异性HRV等参数,了解施加于机体的压力情况。根据大量的24小时动态心电图中的结果来分析,人体在运动时以及身体处于活动状态下,可使心率HR加快,但此时的心率的变异性HRV是减少的,这是因为施加于心脏控制系统的压力增加所致。心率的变异性HRV的增加表示心脏搏动不规律而复杂,相反,心率的变异性HRV的减少表示心搏动规律而有一定的稳定性。

原创:HRV理论用于精神压力分析

躯体上承受的压力程度:白色柱子处于浅绿色地带属于正常压力情况。承受压力越重,白色柱子从normal-> High移动。

原创:HRV理论用于精神压力分析

案例分析:此被测者压力指数非常高。其承受压力越重,机体的疲劳感也越重,容易出现头痛、失眠、肌肉酸痛、心悸怔忡等症状,同时还会伴随精神情绪上的不稳定等现象。

3 情绪状态Emotional State

 原创:HRV理论用于精神压力分析原创:HRV理论用于精神压力分析

精神上承受的压力程度:白色柱处于中间浅绿色地带属正常,处于左侧Low情绪低落,处于右侧high情绪兴奋。

 

4 疲劳指数

自主神经活性低下,承受压力越重,疲劳指数越高,而导致身体上、精神上的疲劳。疲劳度越高,越容易出现乏困、萎软、肌无力等躯体上异常的症状。压力指数越高,机体的疲劳感越重,容易出现头痛、失眠、肌肉酸痛、心悸怔忡等症状,同时还会伴随精神情绪上的不稳定等现象。

原创:HRV理论用于精神压力分析

案例分析:此被测者疲劳指数非常高,如果情况继续的话,可能会出现身体或精神疾病,需要看医生,进行持续的健康管理。

 

5 交感SNS&副交感PNS

正常状态下,交感SNS(Sympathetic Nervous System)&副交感PNS(Parasympathetic Nervous System)的比例大约在6:4左右,可看作是自主神经系统处于平衡状态。白天SNS交感稍微高属正常

慢性压力或疾病情况下,自主神经系统整体的活性度下降致机体调节能力降低。自主神经系统的不平衡状态长时间持续不止的时候,引发精神性/躯体性疾病的风险非常大。交感(SNS)强势:机体处于焦虑、恐怖、易怒、注意力散漫、过度警觉的状态。副交感(PNS)强势:肌无力、慢性神经衰弱、抑郁。

原创:HRV理论用于精神压力分析

原创:HRV理论用于精神压力分析

案例分析:此被测者交感、副交感比例明显失衡,属交感神经过度亢奋。其处于暂时性的压力,自主神经功能平衡暂时性破坏,会伴随有紧张、焦虑、不安等症状。通过调整,可迅速维持正常的动态平衡。

相反,如果副交感神经过度亢奋,可能属于暂时的放松状态,但若过度持续地出现此结果,会伴随意欲低下、无力、焦虑、忧郁等症状。需要做一些运动,兴趣爱好,为生活添加活力因素。

三、总结

不同的压力源可导致自主神经系统和内分泌系统产生不同的反应。研究显示:一个压力源可能会导致自主神经系统释放并激活大量的儿茶酚胺,少量的肾上腺素和皮质醇。另一个压力源可能产生相反的模式。更有趣的是发现,不同的态度、思想和情绪以不同的方式影响不同免疫细胞,因此往往是某些疾病的预测因子。例如,某些类型的癌症或经前期综合征与长期存在有毒的情绪有关。某些负面的情绪导致机体产生特异性抗体,只攻击我们体内的特定器官或细胞。

一些有趣的研究表明:人的个性和应对能力有能力改变自主神经系统和荷尔蒙对机体的影响。调节(焦虑、担心、恐惧、痛苦等)甚至可以扭转药物的效应。因此可以得出结论:增加应对压力的能力可减少压力对我们免疫系统的影响。

通常我们无法控制压力源,但我们可以控制我们的反应。换句话说,即使我们可能无法控制他人的言行对我们的伤害,我们可以选择生气以使我们的身体和免疫系统受到相应的影响;或者我们可以选择原谅,停止搏斗-逃跑反应。积极的情绪战胜实际情况,会增强我们的免疫系统的功能。压力在大脑里产生但在身体结束,没有所谓的压力只有在心里。换句话说,消极的想法或情绪导致我们的身体产生躯体问题,积极正面的思想和情感就有积极的结果。

四、应用举例

原创:HRV理论用于精神压力分析

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