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Posilování stresem
Člověk se musel od počátku své existence naučit porozumět a vzdorovat rozmanitým stresovým vlivům. Tělesná zátěž, zima střídaná horkem, nedostatek jídla a tekutin, bakterie, viry, paraziti, nedostatek spánku, ale i bolest zasahovali naše životy od nepaměti. V dnešní době přijímáme působení těchto stresorů hlavně v příčinné souvislosti vzniku řady somatických a duševních onemocnění, a stres proto chápeme jako nebezpečný. V knize Odolnost se mimo jiné rozebírá opačná úloha stresových vlivů, a to zejména z hlediska zvýšení odolnosti našeho organismu. Odolnost můžeme vnímat jako schopnost odolávat těmto nepříznivým silám a dobře zvládat obtížné situace, tak abychom byli schopni vyrovnat se i s takovou zátěží, jakou nyní představuje koronavirus se všemi svými dopady. V tomto směru se zde věnujeme celé řadě otázek: Může nám stres pomáhat?, Kde je náš potenciál odolnosti a jak ho využíváme?, Jak je propojena duše s tělem?, Nakolik jsme odolní po rodičích a nakolik se odolnosti musíme naučit?, Jakou roli hrají v naší odolnosti naše smysly?, Jak se stát v životě silnějším vůči stresovým vlivům?, Jak nakládat se stresujícími vlivy majícími dopad na náš tělesný a duševní stav? Naše tělo a duše v sobě skýtá obrovský potenciál udělat nás nejen silně odolnými, ale také šťastnými. Využijme ho a vezměme odpovědnost za své zdraví a kvalitu svého života do svých rukou!
376 pages, Hardcover
Published January 1, 2021
50 people are currently reading
152 people want to read
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Displaying 1 - 13 of 13 reviews
February 5, 2023
Líbil se mi Kolářův holistický přístup k psychickému i fyzickému zdraví, a bavily mě jeho anekdoty z praxe, ale obecně mi přišlo, že knížka vedla trochu odnikud nikam. Autor v podstatě učebnicově popisoval různé procesy a fenomény v lidském těle, ale neměla bych pocit, že by kniha postupovala k nějakému závěru, takže jsem trochu ztrácela zájem v četbě pokračovat. Bohužel si autor taky neodpustil několik boomerských poznámek (něco ve smyslu že mladí lidé si žijou jako v peřince a fňukaj nad nepodstatnými problémy) a taky mě občas zarážela absence zdrojů (to je možná moje postižení, ale když čtu nějaké faktické informace, tak zdroje automaticky očekávám). Veskrz hodnotím kladně, ale myslím, že by kniha snesla trošku jinou/lepší konceptualizaci/editaci (reálně nevím, co ani jedno z těch slov znamená).
February 7, 2022
The book goes very in-depth (for a not-so-medically avid reader). The author talks a lot about the indivisibleness of the body and mind (references the Decartes matter-mind dissociation). Mental state affects the physical state and vice versa. Medicine should look at a concrete individual, not only a concrete condition/illness.
A big theme is how the body condition can affect the mind (somatopsychic, e.g. we feel bad/sad without no clear cause, the cause might be some issue in our inner body) and vice versa (psychosomatic).
Eustress (positive stress) & The 'stress' vaccine (očkování stresem)
We need to willingly go through the right level of discomfort to initiate the adaptation processes in our bodies which make us stronger and more resilient. We have become too comfortable and are not exposed to natural stressors (cold, hot, bacteria, viruses, etc.) and this makes our organism weaker. Hedonism and comfort are often undermining our resilience.
This resilience-building needs to start as soon as possible, from early childhood. The more comfortable we make our children (overly protective, always warm, always sterile etc.), we are actually not doing a good service to them and their future.
The stress needs to stretch us but we shall not overdo it (being the exposure to cold/hot, or exercise). We also need to then rest properly so that the adaptation can take place..?
US campaign - Exercise is medicine
We need just enough exercise, stress - balance, harmony
Shock reactions - fight, flight, freeze, fun
Periodisation of stress and super-compensation
To get to adaptation we need to periodically (and variably) get the right level of stress
Then we need to super-compensate by relaxation and sleep.
Mitochondria growth
Mitochondria are responsible for our cellular respiration and energy creation
To support mitochondria groth, low-intensity training (zone 2) is best (60-70% of max bps)
Emotional reading of a situation
Extremely important is our perception and assessment of what we are experiencing. I.e. if we experience some discomfort but think about it in a positive way, we can get benefits out of it; and the other way round.
Thoughts can be approached either through the:
- negative attribution style (causes of the bad situation looked for inwards, and the causes viewed as fixed)
- positive attribution style (causes of the bad situation looked for outwards, only specific for a given situation and not-fixed (next time it will be better))
The 3P model (how to use in a positive way)
1. Personalisation (not connected to me)
2. Pervasiveness (specific)
3. Permanence (not permanent, fixed)
The best combination when assessing a situation is to be:
1. Realistic
2. Optimistic - trusting your capabilities
The best 'supersurvivors' don't spend almost any time being angry about what they lost. They are also not very serious about themselves and therefore it's hard to endanger them.
The key to resilience is optimism (Seligman)
If you haven't figured out questions around death, illness and conscience, you won't be rooted and many things can put you off balance.
Road to resilience (APA)
https://www.apa.org/topics/resilience
https://www.uis.edu/counselingcenter/...
He also talks a lot about the need for idealogical/mental/moral/ethical anchoring (as without spirituality one is not grounded and it's hard to find peace). Self-awareness (both physical and mental) is extremely important to healthy and balanced life.
3 floors of regulation
1. Unconscious mind (instincts, natural reactions, genetics, basic regulation mechanisms, connected to the reptile brain)
2. Preconscious/Subconscious mind (genetics + epigenetics, affected by upbringing and environment.
3. Conscious mind - mind, conscious decision making etc.
The author talks also about the instincts we are not following very well (e.g. the importance of smell when assessing the world around us + selecting a partner; there proven genetics advantages when you smell well to each other with your partner.) And also the importance of mind-setting and listening to emotions. E.g. going into cold water with a motivated mindset can offset the negative feelings.
10 senses (not 5)
sight (40-90 cm focus is most demanding - tiredness, sport is very important to improving eye sight - e.g. ball games)
hearing
smell (very much connected to memories, selecting sexual partners)
taste (too much salt is not good for cardiovascular system and kidneys, important for partner selection, today taste is too connected to hedonism)
touch
proprioception (information from the musculoskeletal system about its state, condition, position)
nervus vagus (information about the state of our inner organs - stomach, intestines, pancreas)
pain (connected very much to our cognition which is then responsible for how we relate and experience pain)
Movement
Variety of movement is key, since early childhood.
Sitting - not only our large muscle go weaker, but through that also our pelvic floor and diaphragm - which can affect the quality of our breathing and consequently the condition of the whole body)
Reading emotions
Natural face reactions come about 200ms after a stimulus, while our controlled ones 1.5-2 seconds after. We can therefore read people's real emotions if we observe carefully. People are generally very sensitive to non-verbal communication as our ancestors relied on it predominantly before developing speech.
Memory
easier to recall things if we are in the same physical space (and/or if there are other senses involved - smell)
Autosuggestion
Can help performance - must be phrased positively, e.g. the pain is going away.
Epigenetics
Epi = above
Some genes will always affect us but some are only activated based on the environment, behaviour, etc.
Very important before and during pregnancy (fetus programming)
Rest, relaxation and adaptation
After being exposed to stress, we need approx 1-3 the time period to relax/adapt
It's important to compensate cognitive activity with physical activity
After a long period of chronic stress, what's needed is a decent amount of light exercise, some mental activity (reading a book), good sleep, relaxation, and some emotionally positive experiences
Deep relaxation is a skill and needs to be trained regularly. Is extremely important for your overall health. Also, being able to calm down is helpful in stressful situations - physically, you cannot be relaxed and at the same time in fear.
Stress regulation - organism break down
Everyone knows it - you've been exposed to stress for some time and then you want to switch off (e.g. going on holiday), and that's the moment you get sick. This phenomenon is connected to our stress regulation. Even during the long stress periods, our body keeps producing corticoids and endorfins which keep us at a decent level of energy and mood, but when this goes for too long our immune system and energy capacity gets weaker. If the stress source then stops (e.g. we go on holiday), our body tunes to the new reality and changes its central (brain), immune and hormonal settings. During the stressful periods our hormones were 'protecting' us from feeling the level of tiredness and pain we'd normally feel. When the stressor is gone, the body tunes back and we start to feel things we didn't during the stress period (tiredness, pain, weaker immune system)
Sleep
About 30% of health issues is connect to bad sleep.
Regeneration, growth are all connected to good sleep.7-8 hours is best.
Children should be ideally left to sleep alone, naturally without creating rituals - sleep is then conditioned to that ritual and might be problematic in the future.
Learned helplessness
Especially if you are in a subdominant role (in family, work) and there demands you don't have direct control over, this can cause myriads of psychosomatic conditions. People in such situation tend to be lethargic and procrastinate. It's important to learn to say no (be assertive) and only accept work you can manage.
Intrapsychic stressors are sneaky as those are often the hardest to get rid of since they are just thoughts in your head. However, if you have will, you can learn to control them through cognitive-behavioural therapy.
Decision making
It's not possible, even for a very rational individual, to make all choices rationally. The paradox of choice and choice paralysis are real, and so letting the emotion in helps to reduce the stress connected to decision making.
Dealing with death
It's very important to find your relationship to death and to make peace with it. If you believe that what a person does has meaning, then this meaning cannot end with death. Being clear on your stance to death and believing in afterlife will make thoughts of death less stressful, it offers hope, a path to go on. It's key to be at peace with your mortality as it will help you accept any negative bearings of life.
Emotional memories
Traumatic memories can bring emotions in the same intensity as to when the situation was happening. Often those thoughts/emotions are directed to body. Doctors would then try to deal with the illness but would not solve the underlying cause.
Transgeneration-transport thanks to epigenetics trauma can go through generations.
Panick attack
Since the strong physical feeling is connected to mind, we can ease it out by focusing to some demanding very rational activity (e.g. doing some lightweight math, spelling the national anthem backwards, etc.)
Adaptation to cold
Cold exposure helps peripheral vascular system, help to reduce blood pressure extremes, lowers adrenal glands hormone secretion (nadledvinky) (adrenalin, noradrenalin, cortisol), helps the white blood cells and their receptors during inflammation. Also helps with mood swings, sleep quality, sperm quality
Exposure to cold should ideally start already in childhood.
Emotional bond to exercise
It's key to create a positive bond to exercise in early childhood. If we manage to show children how movement and exercise raises their mood and makes them feel good, it's likely they will continue exercise their whole life and that's one of the most important things for their health.
Fasting
Intermitted fasting (8/16) - for good health
Longer fasting periods also for mental health (delayed gratification) and for body restoration
A big theme is how the body condition can affect the mind (somatopsychic, e.g. we feel bad/sad without no clear cause, the cause might be some issue in our inner body) and vice versa (psychosomatic).
Eustress (positive stress) & The 'stress' vaccine (očkování stresem)
We need to willingly go through the right level of discomfort to initiate the adaptation processes in our bodies which make us stronger and more resilient. We have become too comfortable and are not exposed to natural stressors (cold, hot, bacteria, viruses, etc.) and this makes our organism weaker. Hedonism and comfort are often undermining our resilience.
This resilience-building needs to start as soon as possible, from early childhood. The more comfortable we make our children (overly protective, always warm, always sterile etc.), we are actually not doing a good service to them and their future.
The stress needs to stretch us but we shall not overdo it (being the exposure to cold/hot, or exercise). We also need to then rest properly so that the adaptation can take place..?
US campaign - Exercise is medicine
We need just enough exercise, stress - balance, harmony
Shock reactions - fight, flight, freeze, fun
Periodisation of stress and super-compensation
To get to adaptation we need to periodically (and variably) get the right level of stress
Then we need to super-compensate by relaxation and sleep.
Mitochondria growth
Mitochondria are responsible for our cellular respiration and energy creation
To support mitochondria groth, low-intensity training (zone 2) is best (60-70% of max bps)
Emotional reading of a situation
Extremely important is our perception and assessment of what we are experiencing. I.e. if we experience some discomfort but think about it in a positive way, we can get benefits out of it; and the other way round.
Thoughts can be approached either through the:
- negative attribution style (causes of the bad situation looked for inwards, and the causes viewed as fixed)
- positive attribution style (causes of the bad situation looked for outwards, only specific for a given situation and not-fixed (next time it will be better))
The 3P model (how to use in a positive way)
1. Personalisation (not connected to me)
2. Pervasiveness (specific)
3. Permanence (not permanent, fixed)
The best combination when assessing a situation is to be:
1. Realistic
2. Optimistic - trusting your capabilities
The best 'supersurvivors' don't spend almost any time being angry about what they lost. They are also not very serious about themselves and therefore it's hard to endanger them.
The key to resilience is optimism (Seligman)
If you haven't figured out questions around death, illness and conscience, you won't be rooted and many things can put you off balance.
Road to resilience (APA)
https://www.apa.org/topics/resilience
https://www.uis.edu/counselingcenter/...
He also talks a lot about the need for idealogical/mental/moral/ethical anchoring (as without spirituality one is not grounded and it's hard to find peace). Self-awareness (both physical and mental) is extremely important to healthy and balanced life.
3 floors of regulation
1. Unconscious mind (instincts, natural reactions, genetics, basic regulation mechanisms, connected to the reptile brain)
2. Preconscious/Subconscious mind (genetics + epigenetics, affected by upbringing and environment.
3. Conscious mind - mind, conscious decision making etc.
The author talks also about the instincts we are not following very well (e.g. the importance of smell when assessing the world around us + selecting a partner; there proven genetics advantages when you smell well to each other with your partner.) And also the importance of mind-setting and listening to emotions. E.g. going into cold water with a motivated mindset can offset the negative feelings.
10 senses (not 5)
sight (40-90 cm focus is most demanding - tiredness, sport is very important to improving eye sight - e.g. ball games)
hearing
smell (very much connected to memories, selecting sexual partners)
taste (too much salt is not good for cardiovascular system and kidneys, important for partner selection, today taste is too connected to hedonism)
touch
proprioception (information from the musculoskeletal system about its state, condition, position)
nervus vagus (information about the state of our inner organs - stomach, intestines, pancreas)
pain (connected very much to our cognition which is then responsible for how we relate and experience pain)
Movement
Variety of movement is key, since early childhood.
Sitting - not only our large muscle go weaker, but through that also our pelvic floor and diaphragm - which can affect the quality of our breathing and consequently the condition of the whole body)
Reading emotions
Natural face reactions come about 200ms after a stimulus, while our controlled ones 1.5-2 seconds after. We can therefore read people's real emotions if we observe carefully. People are generally very sensitive to non-verbal communication as our ancestors relied on it predominantly before developing speech.
Memory
easier to recall things if we are in the same physical space (and/or if there are other senses involved - smell)
Autosuggestion
Can help performance - must be phrased positively, e.g. the pain is going away.
Epigenetics
Epi = above
Some genes will always affect us but some are only activated based on the environment, behaviour, etc.
Very important before and during pregnancy (fetus programming)
Rest, relaxation and adaptation
After being exposed to stress, we need approx 1-3 the time period to relax/adapt
It's important to compensate cognitive activity with physical activity
After a long period of chronic stress, what's needed is a decent amount of light exercise, some mental activity (reading a book), good sleep, relaxation, and some emotionally positive experiences
Deep relaxation is a skill and needs to be trained regularly. Is extremely important for your overall health. Also, being able to calm down is helpful in stressful situations - physically, you cannot be relaxed and at the same time in fear.
Stress regulation - organism break down
Everyone knows it - you've been exposed to stress for some time and then you want to switch off (e.g. going on holiday), and that's the moment you get sick. This phenomenon is connected to our stress regulation. Even during the long stress periods, our body keeps producing corticoids and endorfins which keep us at a decent level of energy and mood, but when this goes for too long our immune system and energy capacity gets weaker. If the stress source then stops (e.g. we go on holiday), our body tunes to the new reality and changes its central (brain), immune and hormonal settings. During the stressful periods our hormones were 'protecting' us from feeling the level of tiredness and pain we'd normally feel. When the stressor is gone, the body tunes back and we start to feel things we didn't during the stress period (tiredness, pain, weaker immune system)
Sleep
About 30% of health issues is connect to bad sleep.
Regeneration, growth are all connected to good sleep.7-8 hours is best.
Children should be ideally left to sleep alone, naturally without creating rituals - sleep is then conditioned to that ritual and might be problematic in the future.
Learned helplessness
Especially if you are in a subdominant role (in family, work) and there demands you don't have direct control over, this can cause myriads of psychosomatic conditions. People in such situation tend to be lethargic and procrastinate. It's important to learn to say no (be assertive) and only accept work you can manage.
Intrapsychic stressors are sneaky as those are often the hardest to get rid of since they are just thoughts in your head. However, if you have will, you can learn to control them through cognitive-behavioural therapy.
Decision making
It's not possible, even for a very rational individual, to make all choices rationally. The paradox of choice and choice paralysis are real, and so letting the emotion in helps to reduce the stress connected to decision making.
Dealing with death
It's very important to find your relationship to death and to make peace with it. If you believe that what a person does has meaning, then this meaning cannot end with death. Being clear on your stance to death and believing in afterlife will make thoughts of death less stressful, it offers hope, a path to go on. It's key to be at peace with your mortality as it will help you accept any negative bearings of life.
Emotional memories
Traumatic memories can bring emotions in the same intensity as to when the situation was happening. Often those thoughts/emotions are directed to body. Doctors would then try to deal with the illness but would not solve the underlying cause.
Transgeneration-transport thanks to epigenetics trauma can go through generations.
Panick attack
Since the strong physical feeling is connected to mind, we can ease it out by focusing to some demanding very rational activity (e.g. doing some lightweight math, spelling the national anthem backwards, etc.)
Adaptation to cold
Cold exposure helps peripheral vascular system, help to reduce blood pressure extremes, lowers adrenal glands hormone secretion (nadledvinky) (adrenalin, noradrenalin, cortisol), helps the white blood cells and their receptors during inflammation. Also helps with mood swings, sleep quality, sperm quality
Exposure to cold should ideally start already in childhood.
Emotional bond to exercise
It's key to create a positive bond to exercise in early childhood. If we manage to show children how movement and exercise raises their mood and makes them feel good, it's likely they will continue exercise their whole life and that's one of the most important things for their health.
Fasting
Intermitted fasting (8/16) - for good health
Longer fasting periods also for mental health (delayed gratification) and for body restoration
This entire review has been hidden because of spoilers.
December 28, 2024
oof this sent me into the biggest reading rut ever just because it was about everything and didnt really have that much of a common theme
November 2, 2022
Jako takhle - v mnohém s autorem souhlasím, velká část knihy se četla dobře a něco jsem si z ní odnesla. Trochu mi to připomíná podcasty s Petrem Havlíčkem. Ale klidně to mohlo být o půlku kratší. Jsou zde někdy zcela zbytečně (a navíc stejně neúplně) popisovány procesy či terminologie, které čtenář vůbec nepotřebuje, snad aby se ukázalo, že to autor ví? Prostě mi to tam nesedělo.
December 17, 2025
Autora jsem před čtením neznal - přišlo mi, že hodně vychází ze svých zkušeností z práce s vrcholovými sportovci, ty ale pro běžného člověka mají jen malý přínos.
Co je ale horší je struktura textu - ze začátku jsem byl zaskočený, že se autor pustil do popisu smyslů bez nějakého kontextu. Ta kapitola je navíc nejdelší v celé knize (má okolo sto stran), a po celou tu dobu mi nebylo jasné, proč se jim autor věnuje v knize o stresu.
V druhé polovině knihy se můj dojem o dost zlepšil, a v závěru autor veškeré informace spojil do souvislé myšlenky. Ale bylo hodně těžké se k ní propracovat. Obecně mi přijde, že autor rád zacházel k sice zajímavým, ale k tématu ne až tak podstatným informacím - a nedokázal nad nimi postavit přehlednou strukturu, která by dávala smysl nejen po dočtení knihy, ale hlavně v průběhu čtení.
Co je ale horší je struktura textu - ze začátku jsem byl zaskočený, že se autor pustil do popisu smyslů bez nějakého kontextu. Ta kapitola je navíc nejdelší v celé knize (má okolo sto stran), a po celou tu dobu mi nebylo jasné, proč se jim autor věnuje v knize o stresu.
V druhé polovině knihy se můj dojem o dost zlepšil, a v závěru autor veškeré informace spojil do souvislé myšlenky. Ale bylo hodně těžké se k ní propracovat. Obecně mi přijde, že autor rád zacházel k sice zajímavým, ale k tématu ne až tak podstatným informacím - a nedokázal nad nimi postavit přehlednou strukturu, která by dávala smysl nejen po dočtení knihy, ale hlavně v průběhu čtení.
January 18, 2025
Knížka se věnovala stresu spíše z jeho biologické podstaty a v některých pasážích, hlavně při popisování lidských smyslů, byla hodně detailní, minimálně z mého pohledu. I přesto se mi líbilo, jak popisuje vztah tělesné a duševní rovnováhy a jeho důležitost pro život.
I přesto, že v některých částech jsem se díky větší odbornosti ztrácel, se kniha obecně dobře četla. Pouze člověk musí odhlédnout od několika štiplavých poznámek na dnešní společnost.
I přesto, že v některých částech jsem se díky větší odbornosti ztrácel, se kniha obecně dobře četla. Pouze člověk musí odhlédnout od několika štiplavých poznámek na dnešní společnost.
November 11, 2022
Od Labyrintu pohybu si to zaslouží o jednu hvězdičku víc, a to za víc odborných informací, které některým naopak vadí. :) Pořád je to ale mix užitečných informací a bizarních ne úplně podložených názorů, z druhé strany to aspoň nutí k přemýšlení. Vzhledem k nedostatku knih na podobné téma na trhu bych doporučila kritickým čtenářům. :)
October 29, 2021
Hrst super myšlenek a tipů v rozvláčném a skoro učebnicovém textu. Tématem zaujaté čtenáře si to ale jistě a právem najde.
January 13, 2022
Tezko citelne, napul ucebnice, hodne tipu zajimavych
January 30, 2023
Zajimave tema a autor, ale čtenářsky me příliš nezaujala.
May 5, 2025
Nekvalitní vazba. Strašně moc informací podané v učebnicovém stylu. Info byly zajímavé, ale u čtení jsem se trápila a nechtělo se mi do toho. Ve výsledku jsem ztratila zájem a nedočetla.
January 3, 2022
Pre mňa bola kniha príliš odborná. Dostal som sa za polovicu a nedočkal som sa žiadnej praktickej rady ako zvládať stres. Možno som mal len chybne nastavené očakávania, každopádne pod návalom medicínskych pojmov môj mozog vypínal a popravde teraz už z toho neviem nič. EDIT: Tak som dal knihe druhú šancu. V druhej polovici sa nájdu rady ako zvládať stres, ale skôr teoretické. Môj celkový dojem z knihy sa však nezmenil.
August 23, 2024
Velice odborná, chvílemi až učebnicová, ale naprosto perfektně sestavená kniha popisující pozitivní (v dnešní době téměř zapomenuté) stránky stresu na náš lidský organismus. Výborně se v knize také střidá teoretický obsah s občasnými praktickými zkušenostmi profesora Koláře jak s pacienty, tak s jinými kolegy. Ke všemu ještě zmiňuje v průběhu knihy spoustu zajímavých studií kterými potvrzuje svá tvrzení a spekulace.
Displaying 1 - 13 of 13 reviews