What to do when the nerves are out of order. Different Ways to Calm the Nervous System

How to calm the nerves? State nervous tension is familiar to everyone, only someone feels and notices it, and someone gets used to it and lives in such a permanent frozen nervous lump all their lives, solves issues, builds the future, naturally complaining about inefficiency and many problems. The most reliable way to bring nervous system in order - to establish that sphere of life that causes increased nervous excitement or to solve one problem that does not allow normal functioning. The method is excellent, effective and should definitely be striven for, but it is also long-term and requires a high degree of awareness. In the meantime, while you are moving along the path of eliminating the cause of stressors, learn to take care of yourself and reduce the level of nervousness on the spot, albeit with temporary methods that do not eliminate the problem, but help to survive the crisis.

How to calm your nerves and relieve stress?

In order to know how to quickly calm the nerves - read about breathing practices and go to practical lesson dedicated to this (practiced in yoga studios, massage parlors and body-oriented therapists). Breathing affects the physical and emotional state, it can regulate the level of stress and anxiety. Organize the space in a way that is comfortable for you to receive maximum amount rest, find time for self-care (it is not necessary to make a march through beauty salons and shopping malls, it is enough to give yourself a rest when you can not think and not do, which is extremely important in a state of stress). Taking care of your body will give you back some energy - massages, physical exercise and proper nutrition work wonders and dissolve stress in the air.

AT fast pace life at maximum loads and informational overdose, the knowledge of how to calm the nerves, relieve anxiety and should be present in the luggage of every person. As in any problem, before talking about solutions (treatment), it is worth saying a few words and prevention, because. it is usually easier to prevent a deplorable state than to get out of it later.

There is an opinion that ours are born from our response to the situation, i.e. not the situation itself is stressful, but only our reaction to it. Of course, there are cases where it is impossible to regulate your condition and choose to laugh at failure, instead of being nervous about it for hours. But most of the problems that create a chronic state of stress and undermine the nerves bit by bit are not very significant. A reprimand from the boss can be experienced up to the decision to quit, or you can step back and understand that he just blew his bad mood and feel sorry for him. You can freak out because of the constant rains, or you can buy cool yellow rubber boots and jump through the puddles. By correcting your point of view in this way, looking for positive aspects in everything, you can save your nervous system.

If a jamb happened somewhere with prevention or an event happened that was really unsettling and now you are sitting and thinking how to calm your nerves, relieve anxiety and fear, then protective functions your psyche has suffered and you need to quickly regain your ability to think, which is paralyzed by fear and anxiety. The best help in this matter is to focus on your body, starting with breath control, trying to make it as deep and slow as possible, if you can go from chest to abdominal. If you breathe certain time at a constant pace with such breathing, the production of adrenaline will stabilize and you will slowly stop shaking. After that (or during, focus on own feelings), stretch the muscles of the body - twist the joints, stretch the muscles of the neck and arms with your hands. This practice, which addresses the physical mode of regulation, is suitable if you are worried about how to calm your nerves before an exam.

But this impact is aimed at a point and single impact, after which it is necessary to analyze the situation in order to find the reasons that caused such a strong emotional reaction and work them out separately in a more relaxed environment, possibly with the help of a therapist.

How to calm the nerves in 1 minute?

People have different stress resistance, strength and stability of the nervous system - it depends on who and how is subject to stressful influences (speed of occurrence, duration, strength nervous excitement). It is not always possible to retire, take a break and deal with your condition, and you should know how to quickly calm your nerves even in a situation of limited time. Several options have been tracked and developed to help change nervous tension to a calmer response to the situation literally within a minute, which one is preferable to decide on the spot, starting from the situation, because methods of how to calm nerves before an exam and how to calm nerves after unpleasant conversation may differ significantly.

Working with visual reality helps to switch from an unpleasant factor and make its influence less destructive. Changing the visual picture is possible with a purposeful translation of the gaze to pleasant and soothing stimuli, or with the help of one’s own and the presentation of harmonizing images ( white light, waterfall). To work with your own resources, you should take a comfortable position, preferably sitting, in order to remove muscle tension as much as possible, normalize breathing, making it deep, even and rhythmic, and then draw in your imagination the most detailed pleasant picture. The images of water washing you from head to toe or putting a barrier between you and an unpleasant effect help well. Water can be replaced with white, sparkling light that fills every cell, banishing darkness and negativity.

The beneficial and calming effect of water extends beyond visualization techniques, you can use it physically. With limited time, you will need a faucet with running water and a closed door so that no one disturbs you at this moment. You should lower your palms under cool water and hold it under it for a while, noticing and concentrating on the sensations of the body from contact with the streams. Then you can massage the neck, shoulders, fingers, tubercles behind the ears with wet fingers. While in the bathroom, you can use a towel to relieve muscle-emotional tension, for this you need to make twisting movements, and the more effort you put into this kind of squeezing, the better. After you feel that this is the maximum tension of your hands - throw them in relaxation, repeat several times. Around the third repetition, when you relax your arms, you will feel emotional relaxation, which is explained by the connection between the physical and mental state.

Drinking sweet water (plain water with sugar or honey is better) helps relieve acute stress or even used by witnesses of accidents, fires and other unforeseen situations.

These methods can help alleviate critical level nervous tension, which will give you the opportunity to control your behavior and logically analyze the situation. It is also necessary to support your body and cope with the consequences of a nervous situation after the event has passed, but these are longer methods.

How to calm nerves at home?

To normalize your emotional state you can do a lot within the walls of your own home. A common and effective method is a bath. It is worth clarifying a few details to increase the impact: the water should be warm, preferably with aromatic soothing salts and aromatic oils, you should take such a bath for no more than twenty minutes, and then go to bed. It can be like a one-time procedure, but if you take a monthly course, you will strengthen the nervous system and prevent further nervous exhaustion.

How can you calm your nerves at home? Incorporate music into your daily routine that can play in the background in your home or on your headphones as you move around the city. Just to restore nerves, music is worth picking up - for this you can use special selections of music therapy, relaxation collections, classics, good recordings of natural sounds. An important point is listening to soothing music constantly, certain course(for example, an hour in the evening for a month, or in the morning on the way to work) - the main thing is that there should be a system and consistency in this, and not random use.

Diversify your tactile sensations, because it is their lack or monotony that impoverishes the resources of the body. It is good to communicate with animals, play, stroke, walk barefoot at home, which will add stimulation and activation to the points that are mirror reflection many organs. Try dipping your fingers into various grains and foods while cooking, feeling their texture, and simply sorting through the beans is a very meditative exercise.

By the way, waking up half an hour earlier and devoting this time to meditation, you will feel how you have become calmer about troubles. Choose what you like best - already recorded texts, just music or yoga classes. In addition to relaxation and soothing meditative activities, active physical activity has an excellent effect on relieving nervous excitement - running, strength exercises and swimming help relieve stress accumulated during the day, and punching a pear or engaging in another type of struggle helps to cope with aggression that has not been splashed out. Walk more, if there is no time for a purposeful walk, then at least diversify the work-home route.

How to calm the nerves, if everything pisses you off? Find activities that energize you (hobbies, charity, exciting research) and dedicate your free time these activities, instead of sticking into social networks. Beyond development self and possible financial improvement, you get a positive emotional charge and a sense of meaningfulness of what is happening and your own non-empty existence.

With shattered nerves, you can drown out excessive excitement sedatives, sleeping pills, without going into details of the occurrence and course of such a state. We do not take into account extreme cases of violation nervous activity when it is impossible to do without medical intervention, and we suggest that you first try psychological methods on the use of hidden resources.

How to calm the nerves, relieve anxiety and fear? With stress and nervous tension, muscle spasms and hypertension occur, this happens due to the blocking of the body's natural reaction to factors that exceed the norm. AT natural conditions two reactions - either attack or flight, and with any of the reactions natural systems the body triggers a reaction in the muscles to perform the desired action. Since in society we stop and suppress most of these reactions, and the muscular reaction is running, an overstress is formed, which can then be manifested by tightness, stoop. Well, this can be felt at the peak of the stress reaction, when no volitional efforts it is impossible to force a person to relax. It is through the removal muscle tension there is also a removal of the psychological.

Start with breathing to saturate the body with oxygen and normalize the experience of emotions. At strong feelings breathing gets confused, some stop breathing altogether or breathe in fits and starts. The primary task is to restore the respiratory rhythm so that the inhalation smoothly flows into the exhalation and this process is continuous. Watch for smoothness and depth of inspiration. After breathing is established, do a little exercise - its goal is not to improve physical form, but to work out and feel every muscle and joint. Accordingly, the joints need to be scrolled, and the muscles need to be pulled. After stretching, you will be able to localize tension in a specific area or even several, after which they should be kneaded. Perhaps, with strong physical clamps, it will be painful or unpleasant for you to knead some parts of the body, but you should continue to massage until the discomfort disappears and the muscles become soft. At the end of such a warm-up, shake your whole body well, trying not to control your movements and not think about how you look, but to shake the relaxed body as much as possible.

For less critical moments, meditation and yoga are suitable with targeted immersion in those moments that usually cause a stressful reaction in order to work out the origins and find inner possibilities and ways of resolution. You can take a course of psychotherapy and develop your own strategies for overcoming nervous tension, as well as options for building space in such a way as to get into less unnerving situations.

How to calm your nerves and relieve stress? The advice of psychologists in this regard is as follows: you should take care of your nerves regularly, and not just when it's covered. Do not overwork, organize high-quality and productive weekends, sleep in sufficient quantities and in comfortable conditions. Define your weak spots and sources of stress, stay away from those you can't influence and sort out those relationships or processes that are important but not satisfying. Remove unnecessary discomfort from life in the form of rubbish in the apartment, shoes that rub, uncomfortable clothes and ticking clocks. The fewer small annoying factors in your life, the stronger the nerves and the more likely it is not to break loose at a crucial moment. To live emotions, include sports or just regular walks in your life, wash dishes with cheerful music, dance, and do not hold back tears. Do everything to throw out your feelings - you can write, sing, draw, tell your best friends or random fellow travelers - the main thing is not to keep it to yourself.

Observe adequacy and measure in everything, watch your reactions, listen to your feelings. If yoga does not help, the bath does not work, the pressure has risen from the nerves and the hands are shaking, if this condition does not go away for many days, then stop tormenting aromatherapy and ruining the body. If symptoms do not go away, intensifying, you should consult a doctor and use the help of possibly herbal tinctures, possibly medications, depending on your condition. Nerves are not just a bad mood, overexertion affects the entire body and many organ systems, and a nervous breakdown leads to hospitalization and a long recovery.

Quite often the question arises how to calm the nerves, especially among residents big cities exposed constant exposure to stressors.

Psychologists, doctors have developed various methods and recommendations.

So you've been stressed: chronic or sudden.

Your nervous system is tense, you cannot sit still, it is likely that you lose your appetite or, on the contrary, begin to consume high-calorie foods heavily.

Eventually suffers not only the psyche, but also health in general.

The first thing to understand is that many situations are not worth paying attention to, that is, you will have to learn how to calmly respond to what is happening. This is not easy, especially when the nervous system is loosened.

Let's think about what you are worried about and is the situation really that serious? You quarreled with a neighbor - is such a conflict worth worrying about?

The saleswoman in the store has been rude to you - yes, just forget about her - this is her bad mood and her health.

Quarreled with her husband - this one is more important, but here it is worth starting from the reasons that caused it. try come to a compromise without getting personal.

If you are worried about loved one or certain situation, then this problem comes from within, that is, your psyche, soul, consciousness is worried.

How to relieve stress, anxiety and fear?

If you are in an anxiety situation:

what you are worried about, most likely, has not happened yet, so why worry your nervous system in advance;
think that there are situations that must happen, and there is nothing you can do about it - so what's the point of worrying about something that you cannot change;
switch yourself to any activity that requires mental work - occupy your brain;
do not sit alone when a person is alone, fears intensify, the company of other people helps to calm down.

A state of intense fear can paralyze your nervous system, mental activity, you think only about one thing - the situation that caused fear.

Try to enlist the support of other people who will help dispel doubts.

How to restore the psyche?

Recovery of the psyche - long process. If possible, go to a psychologist, psychotherapist, go through special trainings.

In order to recover, you will need as calm an environment as possible. However, it is not necessary to limit social contacts, on the contrary, communication with other people helps.

What to do:

take a vacation or a short trip to another city;
minimize contact with people who cause you negative feelings and memories;
if you, eliminate, do not enter into a dispute;
move more, walk, go swimming, bike riding, sign up for horse riding, fitness classes;
if the source increased stress is work - consider changing activities.

Most often in our head prevail negative thoughts . We constantly think about how bad things do not happen, we try to predict events, in the end we get vicious circle- Negative emotions are further amplified by unnecessary reflections.

Learn yourself tune in to positive. It is not always easy when it seems that everything around is bad, they were fired from work, the spouse does not understand. But by changing the way you think, you will be surprised how different reality will become.

Optimists usually do well, not because they are lucky and successful people, but because they form their environment and thoughts correctly.

You are quite capable of coping with nervousness, but you just need to want switch the psyche to a more positive mode of operation.

How to calm down at home?

At home, you have to be nervous quite often: you quarreled with your husband, the child ruined a new jacket, the tap broke, the neighbors interfere - there are many reasons.

Remember- every situation that causes nervousness affects your health. However, you may well learn to cope with stress, become more resilient.

Remove the influence of adverse factors. If you are nervous about a conflict, then try to resolve it calmly and peacefully. If other people are the cause of your experiences, then understand that you are not responsible for what happens to them and cannot always influence the situation.
Turn off the TV, do not watch negative news, do not read it on the Internet. Events in the outside world can also adversely affect the state of our nervous system, especially if you are overly sensitive.
It is better to turn on relaxing music or pleasant music without tragic events.
Drink a glass of clean cool water in small sips.
Get out into the fresh air - a balcony or street.
Close your eyes, meditate - inhale and exhale calmly and deeply, focus your attention on the breathing process to make it easier to get rid of extraneous thoughts.
If you have exercise equipment at home - pull yourself up on the crossbar, beat a pear - this is how you actively get rid of stress hormones.

Stop winding up and worrying about anything.

The world is so beautiful that there is no need to waste energy on trifles.

We cannot please everyone. If we cause displeasure of the spouse - here are two options:

we are really doing something wrong, and then we can just change the behavior;
we are not obliged to meet the expectations of other people, and we have the right to live the way we think is right - in this case, you should not worry either, but simply build your life in accordance with your own desires.

Remember that it is you who controls your nervous system, and not other people and circumstances.

Fast Ways to Calm

How to calm nerves quickly in 1 minute? There are times when it is necessary calm down instantly, for example, if something greatly frightened or outraged you.

The heart at this time begins to beat faster, the pressure jumps, you feel discomfort in the solar plexus.

There are several ways to calm down:

exhale slowly, holding your breath on the exhale for a couple of seconds;
inhale and exhale evenly, listen to the heartbeat, giving it a command to beat more slowly;
raise your hands up and lower them sharply with an exhalation “ha”;
drink water in small sips.

To be able to calm down in one minute, gotta practice. Yoga has different breathing practices which are useful. Learn to meditate - this will help you quickly switch to calm mode.

With and without medication

How to calm the nerves with medicines? Medications must be prescribed by a doctor.

The fact is that each organism can react in its own way to the effects of certain substances.

From harmless means - valerian extract, motherwort, but you must be sure that you have no contraindications. Sometimes doctors prescribe glycine - this is a relatively safe remedy, but we must remember that it does not help immediately, but a course is required.

There are also light sedatives available without a doctor's prescription, but they should also be used, taking into account the characteristics of the body.

Only a doctor prescribes, since the wrong choice of drugs can lead to deterioration.

How to calm the nerves without drugs? If you do not want to drink drugs, then pay attention to herbal teas. Mint, lemon balm, St. John's wort, chamomile have a calming effect. Be sure to consider if you have any contraindications.

Contrary to popular belief, alcohol does not help to calm down, it only gives a temporary effect, but then the condition may worsen.

If you can't sleep, drink warm milk with a spoonful of honey.

Pregnant women need to create a favorable and calm environment.

Please note that hormonal changes, and it is he who becomes the cause of irritation.

One of effective methods is art therapy - take up drawing, modeling, designing.

Useful for pregnant women motion so go for walks more often. fresh air.

How to calm down?

Trigeminal nerve

Inflammation of the trigeminal nerve is treated by a neurologist. The first thing needed is determine the cause. Try to avoid any draft, as it can provoke inflammation. Do not eat hot and spicy food.

The doctor may prescribe antiepileptic drugs, then only after examination and diagnosis.

From folk remedies apply facial massage. It is done very carefully, as the inflamed areas are sensitive.

Massage Oil prepared on the basis of bay leaf. Fir oil is also used, gently rubbing it into the inflamed area.

As a treatment, alcohol rubbing based on plantain leaves is taken.

Trigeminal neuralgia:

Nervus vagus

For a diagnosis to be contact a neurologist, he will prescribe appropriate examinations and medicines, if necessary.

Nerve inflammation provokes a change in voice, a violation of swallowing functions, complications in the work of the heart, problems with digestive system, headaches, tinnitus, irritability, apathy.

AT folk medicine to calm the vagus nerve, thyme is used - tea is brewed from it. Use mint and lemon balm.

As aid treatments use honey, adding it to herbal teas and beetroot juice.

The doctor may prescribe antihistamines, hormones, vitamins, magnesium. Not recommended self-prescribe medications.

autonomic nervous system

If you know that there is a predisposition to vegetative-vascular dystonia, then it is better to take measures in advance - be mindful of your condition, do not lean sharply, spend more time outdoors, lead active image life.

Give up excessively heavy workload and try to be less in stressful situations.

The following options may arise associated with the autonomic nervous system:

panic attack: severe anxiety appears, the face turns pale, unreasonable fear develops, trembling beats;
loss of strength: pulling into sleep, it is difficult to breathe, the pressure decreases.

During an attack, provide peace, avoid exposure to bright light, loud sound. Conflicts, clarification of relations must be excluded.

The best option is to go to bed in a quiet, darkened room.

For comfort tincture of valerian, motherwort, peony, corvalol is used.

If the attack does not go away, you should consult a doctor.

With irritation, anger feelings should not be suppressed and save them within yourself. You can beat the pillow, for example, so that a discharge occurs.

Any movement relieves stress, so as an option - take a walk, take a walk in the fresh air.

During stress try to calm down. Close your eyes. Imagine a calm expanse of water in front of you. The waves roll slowly, soothing you.

Feel how you are immersed in water, it takes away all the bad, relieves fatigue. Sometimes just a few minutes of such meditation is enough, and it becomes easier.

The ability to calm down valuable skill, cultivate stress resistance in yourself, try to be more calm about everyday trifles, love yourself and do not let a bad mood penetrate your psyche.

Instruction

Autumn comes and you go to work. There you often have to communicate with the boss, who directly says everything he thinks about you, and on the street you meet a neighbor who flooded you yesterday. Naturally, you come home in a spoiled mood, you begin to experience the first nervous overstrain. What is a nervous overstrain? How to deal with it? Psychologists call nervous tension in a different way "burnout", in which a person experiences severe stress for the body, psychological discomfort, in connection with which there are such nervous disorders like, irritability and anger. The reason for such discomfort may be the loss of a loved one, a quarrel with a friend, other events that can get a person out of a rut. Due to constant stress, concomitant diseases develop, so nervous system important to strengthen.

The state largely depends on ourselves and on who we communicate with. First, do not take to heart what you are told. Always have your own opinion. Let's say your work colleague hinted to you that you suddenly got old and began to look bad. Do not worry about these words, be sure that she is simply jealous of you, and therefore expresses her opinion. Once you have self-confidence, you will stop being nervous and depressed. Secondly, try not to communicate with negative people. If this still fails, at least limit contact with them and do not pay attention to their words. When a “black streak” appears in your life, convince yourself in advance that it will pass. It doesn't happen that everything in life is bad. Learn to distract yourself from problems: go in for sports, read more exciting books, spend time in nature, and also start traveling.

With any nervous exhaustion, it is important to follow a diet, lead a calm, but at the same time active lifestyle. Nutrition should include all the necessary trace elements, vitamins and proteins. In times of stress, you should eat more fruits and chocolate. At night, you need to drink tea with honey and lemon. In the morning, you should consume more dairy products, especially hot milk. If nervous exhaustion is severe, then at night you can brew a decoction of valerian or peppermint. In addition, after it is good to take a bath of succession, chamomile or nettle. It is also helpful to drink chamomile tea. Your lifestyle should be calm. Do not listen to too loud music, and do not overwork while working at the computer - take breaks. And most importantly, don't forget about sleep. You need to sleep at least 9 hours a day. If there is an opportunity to relax during the day, use it: daytime sleep everyone without exception. In addition, walk and rest more, and your nerves will be strong.

Therefore, it is very important to temper yourself physically and mentally in order to withstand any life storms.

Responsible exam, transition to new job or an emergency in a previous job, problems with superiors or colleagues, quarrels with friends, financial difficulties, discord in the family, problems with children and relatives - how many situations can there be when you have to worry more than usual! In such a situation, it is not far from a nervous breakdown! How to calm the nervous system and achieve spiritual harmony?

Peace, only peace!

Enhanced physical and mental activity, especially in a stressful situation, often causes the appearance of a persistent focus of excitation in the central nervous system. And if a person, in addition, is naturally rewarded with anxious and suspicious character traits, then do not go to a neurologist - he has increased nervous excitability.

It is impossible to completely eliminate stress and overexertion from our lives. But it is quite realistic to harden your body so that it can easily withstand any cataclysms. To bring the nervous system to a stable state, follow simple rules.

1st rule. get enough sleep. The main symptom that the nervous system has become excited is insomnia. Accordingly, in order to prevent loosening of the nerves, you need to follow a sleep schedule: go to bed and get up at about the same time, and spend at least 7-8 hours in bed. However, these figures are rather arbitrary, since someone needs 6 hours of sleep to feel fresh and rested in the morning, while another needs at least 9 hours in bed. In order to fall asleep easier and more soundly, you should not go to bed soon after a heavy dinner, and also immediately after doing active work(whether physical or mental). It’s good to give your brain time to prepare for sleep beforehand, to relax a bit. Warm bath with aromatic oils or herbal decoctions, light entertaining reading in bed at night - what you need. And here computer games it is better to postpone for more early time. For soothing baths, hawthorn flowers, valerian, calendula, peppermint, oregano, motherwort, nettle leaves, etc. are suitable.

2nd rule. Avoid Noise. Many of us get so used to the TV being on that we hardly notice it. But information, sometimes of an aggressive nature, pouring from the screens, places an additional burden on the nervous system. Turn on the "box" only to watch programs that really interest you, and the rest of the time, let the music sound at home. Better classic. Recordings of sounds of nature are also suitable. By the way, such an audio design is more useful than even complete silence. This was found by Australian scientists who conducted a study with a hundred student volunteers on the eve of the exam. Experience has shown that those guys who practiced in silence had more rapid heart rate and breathing and more high pressure than those who listened to classical music. So Mozart will help you!

3rd rule. Spend more time outdoors. Our brain, although it weighs no more than 2% of body weight, absorbs 18% of the oxygen received by the body. And this means that long walks in the park or in the forest are vital for everyone who is forced to strain their brains a lot and fruitfully. And also for those who are going through a difficult psychological situation at home or at work. Too lazy to walk alone - get yourself a four-legged friend.

4th rule. Use medicinal plants . To make nerves stronger than ropes and eliminate insomnia with increased nervous excitability, a decoction of calendula - 1 tbsp. a spoonful of flowers in a glass of boiling water, insist for an hour. Drink half a glass of infusion warm before going to bed. Motherwort is no less effective: pour 15 g of grass with a glass of boiling water. Insist 20 min. Drink 1 tbsp. spoon 3-5 times a day.

St. John's wort also has antidepressant properties. The course of treatment with tea from this plant is 4-6 weeks. 2 tbsp. spoons of dry chopped grass should be poured into a glass cold water, covered, heat in a water bath to a boil, boil for 3 minutes, set aside, insist 30 minutes, strain and drink half a glass 3-4 times a day.

Well, and finally, a recipe for the lazy: you need to take a pharmacy tincture of hawthorn and valerian fruits, mix in equal proportions. Take twenty drops diluted in half a glass of water at bedtime.

5th rule. Change your diet. Nerves will become stronger if you enrich your diet with B vitamins and nicotinic acid, which are especially necessary for the proper functioning of neurons. Vitamins of group B help relieve excitement, relieve fatigue and improve memory, composure and attentiveness, increase learning ability, and prevent stress. best source of this vitamin are legumes, especially soy. By the way, soy is also rich in lecithin, useful for the normal functioning of the nerves and heart. There is also a lot of lecithin in the germs of various grains. Calcium will help the nerves a lot, which promotes the transmission of impulses through the nervous system.

Lack of calcium is expressed in increased anxiety and irritability. Calcium enters the body with milk, cottage cheese, cheese and kefir, it can be obtained from plants in greens, celery, beets and almonds. Another useful element for the nervous system is iodine. They are rich in berries, cauliflower, buckwheat, sea fish, algae.

6th rule. Go in for physical education. Daily physical exercises not only develop muscles, strengthen ligaments, the skeletal system, but also discipline, and therefore help to become more balanced and calm. And, in addition, when the muscles work, the body secretes hormones of happiness - endorphins. This natural remedy for stress, which is secreted by the brain, has a beneficial effect on the state of the autonomic nervous system. So step march!

7th rule. Look at life philosophically. Learn to be reasonable and accept failures and mistakes as a natural part of life, do not go to extremes, do not despair. To have strong and healthy nerves, try to think positively.

Negative emotions loosen the nervous system, weaken internal forces and paralyze the will. Well, positive, respectively, on the contrary. Remember: everything that is done is for the better!

8th rule. Master correct breathing . Breathing is considered correct not with the chest, as most of us are used to, but with the stomach, more precisely, with the diaphragm. Compared to chest breathing, it provides a more complete saturation of the blood with oxygen, performs self-massage of the organs. abdominal cavity, improves intestinal motility, has a calming effect on the nerves. To master it, you need to imagine that your stomach is balloon, and try to slowly inflate and deflate it several times. It’s better to start training lying down - it’s easier, and then you can move on to breathing while sitting and standing. Over time, it will be easy for you to do this even at the workplace.

9th rule. Apply water procedures. Nothing strengthens the nervous system like swimming, as well as wiping - in a word, any contact with water, because it tempers, calms, stimulates nerve endings in the skin.

A cool shower is useful in the morning - it strengthens and tones the central nervous system. In the evening, before going to bed, a soothing warm shower or bath is best. good workout for vessels, nerves and the whole body - a contrast shower.

In the hectic pace of life modern world, very often there are situations that can take away peace of mind and get on your nerves. Some people succumb to stress weakly and move away from them very quickly. And others, on the contrary, take a very long time to recover from the resulting stress. It happens that one unpleasant unexpected trifle can leave a mark for the whole day (or even longer).

However, nervous breakdowns usually do not appear on their own. As a rule, they indicate a shattered nervous system. There are several signs that tell you in advance that your nerves are not in order.

Symptoms that indicate increased nervous tension:

bad dream
Sense of anxiety
Irritability
irascibility
indifference to everything
Self-doubt

Having a constant source of stress

Our nervous system is designed in such a way that it periodically needs shake-ups. There is nothing wrong with short-term experiences, and, as a rule, they do not negative impact on health. Quite another thing - external factors who constantly put pressure on us. They lead to neurosis and a state of nervous tension. These may be conflicts with others, problems in personal life, at work, in the family, dissatisfaction with the social and financial situation, etc.

Wrong daily routine

If you go to bed too late or sleep less than 7 hours a day, then sooner or later this will lead to the accumulation of fatigue, and, as a result, to nervous breakdowns. Remember that for normal work, the brain must fully rest. Lack of sleep leads to chronic oxidative stress, which negatively affects the functioning of all organs and, above all, the nervous system. You should also make time during the day for complete rest and food.

Improper nutrition

If your body does not receive enough proteins, trace elements and vitamins, then this can also adversely affect the state of the nervous system. Magnesium is the most important element for the nervous system. Therefore, you should regularly eat those foods that contain it in high concentrations. Also, to strengthen the nervous system, it is very important to consume foods containing antioxidants, such as vitamin C.

What can you do to strengthen your resilience to stress?

Of course, we are all individuals. For some, one method will be effective, for others, another. Try the methods below and choose the one that suits you best.

normal sleep

Try to sleep at least 7 hours a day. The optimal duration of sleep is 8-9 hours. Of course, in our time, filled with worries and running around, it is sometimes difficult to find time for a good sleep. But if you can't get enough sleep every day, be sure to do so at least once a week.

Proper nutrition

Eat foods rich in antioxidants such as vitamin C, micronutrients such as magnesium and potassium. They are found in fruits and vegetables, nuts, legumes, citrus fruits, and bran. Dairy products and yogurts rich in amino acids are also useful. Eat more often, but little by little, do not overeat. Do not abuse coffee and other stimulants of the nervous system.

Medicines

This method is best used only in extreme cases, so as not to form drug addiction. However, some remedies, for example, based on herbs - valerian, motherwort, chamomile, mint, are time-tested and have a minimum side effects. In severe cases, most likely, they will not help, and then you can not do without antidepressants. But, of course, before you start taking this or that drug, you should consult your doctor.

Avoid stressful situations whenever possible

It’s not often that there are situations in which you really need to be nervous. As a rule, we are annoyed by trifles - traffic jams, a late bus, a queue at the store, bad weather, a rude word accidentally dropped by someone. Remember: what matters is how we feel about a situation, not what actually happens.

Physical exercise

Physical activity helps to keep the body in optimal condition all the time, not to gain excess weight, which is especially important for people with sedentary office work. When charging and playing sports, hormones that are produced by the body during stress and nervous tension are also burned. At the same time, endorphins are produced - the so-called “hormones of happiness”.

walks

It is preferable to walk somewhere in quiet places, away from the hustle and bustle - in parks, squares. Walking in the fresh air not only enriches the body with oxygen and provides useful physical activity, but also allows you to switch your attention from a disturbing problem to the beauty and diversity of the world around you.

Communication with pets

Our four-legged friends, cats and dogs, have outstanding stress-relieving abilities. Regular care and interaction with animals can distract us from others. life problems. To reduce irritation, sometimes it is enough just to stroke the cat. And even simple observation of aquarium fish significantly relieves stress.

What is the best way to calm the nerves of men and women?

Studies have shown that men and women respond slightly differently to stressful situations, and the methods for relieving stress in both sexes are also somewhat different.

It is useful for women to cry, giving vent to their emotions and letting off steam. Many women are helped by shopping and buying things they have long liked. It is also useful to chat with a friend, eat something sweet - sweets or fruits.

These tips are not always able to help men. After all, the same tears in the male world are not accepted. Men do best exercise or take a shower. Sex is also a great relaxation for the stronger sex.

Quick Stress Relief Methods

Of course, it is necessary to strengthen the nervous system gradually. However, even the most cold-blooded people are not immune from stress that can catch us at the most inopportune moment and in the most inappropriate environment. Many people know how to cope with nervous tension, and for them such situations are not a problem. But if you do not know how to calm your nerves and relieve stress, then you should heed the advice of psychologists. They offer several proven ways to calm down, each of which helps to get rid of negative emotions for a few minutes.

Method 1

Wherever you are at the moment when you had to lose your calm and get nervous, this method will help. Ideally, you should sit comfortably and relax. If there is nothing to sit on, then you can apply the technique while standing. But in this case it will be more difficult to relax physically. The essence of the method is to visually change the picture. Since people visually perceive the main part of all information.

According to scientists and psychologists, pictures that combine water and White color. So after you have settled into a comfortable sitting position, close your eyes and relax. Try to normalize your breathing so that it becomes even and calm. Mentally imagine the sight of white water flowing down on you from above. It flows from the head and flows throughout the body, washing it, and then flows down from the feet to the floor. On the floor, imagine a funnel for draining water. It is in it that the water from the floor drains. And along with the water, all the dirt of problems and negative thoughts is washed away.

You feel energized and fresh. All anxiety was washed away by pleasant white water. Finally, with your eyes still closed, take a deep breath. Open your eyes and go about your business.

Method 2

In this case, water also comes to the rescue. But this time it is not imaginary, but real. At home or at work, you need to retire to the bathroom. Well, or where you can stay alone and where there is at least a tap. Unbutton the top buttons of your shirt or blouse, remove your tie, or let your hair down (depending on your gender). Open the water and normalize your breathing.

Then soak under cool flowing water arms. And slowly start massaging your neck with your fingers. Do this, barely touching the wet fingertips to the body. But add some effort little by little. And when you reach the maximum pressure, again reduce the force. When you finish this simple massage, wash your hands. And then just rinse your neck with cool water. And feel how the water took the negativity and gave you vitality. Now take a deep breath and get yourself in order.

Method 3

Stay alone with yourself. Inhale deeply and exhale sharply. Take a towel, a rough piece of cloth, or even a woolen blanket. The coarser the fabric, the better for you. The key is to keep the fabric dry. Grasp the towel firmly with both hands and begin to twist it with your hands as hard as you can. You need to do this as if you washed it and twist it.

Twist, straining all your muscles to the maximum. When you feel that you have reached the peak of tension, relax sharply. Hands should also be relaxed instantly so that they drop and hang. The towel should fall out of your hands and fall to the floor. Feel at this moment absolute calmness and relaxation in all muscles, in every cell of the body. Feel that the tension in your thoughts has also passed, and they have become clear.

How to relieve stress at home

Often some experiences haunt us when we are at home. If this happened to you, then you can use very simple ways to relieve nervous tension. Below are tips on how to calm your nerves and relieve stress at home.

Water procedures

It can be either a shower or a warm bath. positive action water procedures attributed to the effect of water on sensory receptors body. To enhance the effect, you can add a solution of sea salt to the bath, essential oils lavender, pine or mint.

aromatherapy

Pleasant aromas affect our sense of smell and have a powerful soothing effect. To create an atmosphere of beneficial smells, sprays, aroma sticks and aroma lamps are suitable.

Physical exercise

Even a simple cleaning of the house will help relieve stress and fatigue, switch to something that will help you forget about troubles. You can also do gymnastics, dancing, running.

Listening to music, nature sounds, watching movies

After have a hard day It can be helpful to listen to relaxing music. Surely each person has his favorite soundtrack, which best of all calms him down. Relaxation music is recommended - classical, oriental or ethnic melodies, new age. The sounds of nature, the singing of birds, the sound of the forest or the sea help a lot to relax. You can also watch your favorite comedy.