What helps to calm the nerves. How to get your nervous system in order

15.03.2016

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No matter how calm a person you are, you cannot live without stressful situations in life. From time to time you have to be nervous, sometimes at work, sometimes in the family, sometimes on public transport some “nice” fellow traveler will make you break down... In a word, nerves, nerves and once again nerves! How to protect yourself from all this, how to insure yourself from negative factors, poisoning daily life? Would you say that pharmacies are full of sedatives? But why poison yourself with chemicals? There are very simple tips how to bring your nervous system in order. Read, memorize and use them in stressful situations.

5 tips on how to get your nerves in order

1. Learn to be aware of your anxiety. The very first thing is that when anxiety sets in, you need to realize this state of yours. Anxiety begins to decrease when a person has a healthy understanding of his emotions. The brain switches to fighting panic, and the anxiety recedes.

2. Take a deep breath. Taking slow, deep breaths (preferably several) causes the body to respond more easily to stress. U nervous man the heart beats faster, breathing becomes more frequent, all together leading to a panic state from which it is impossible to get out quickly. Breathe deeply and slowly through your nose several times to help calm you down.

3. Focus on the present. Learn to keep your thoughts in subjection. If a nervous state sets in and you begin to mentally fly away into a troubled past or into an alarming future, try to return to the present - calm and safe. Thoughts have the ability to create feelings of fear and danger. If you learn to stabilize them and keep them under control, you will return the nervous system to normal condition.

4. Concentrate on what you can control. Whatever the situation arises, your brain expects you to control it. Learn to pay attention only to what you can control. Never scroll through deplorable options in your brain, don’t think about the worst outcome. A sense of control, even if it is illusory, will help avoid worry and panic. It’s not for nothing that self-confident people in stressful situations repeat not only mentally, but also out loud in a firm voice: "Everything's under control!"

5. Learn to make your own decisions. IN stressful situation you need to switch your brain to rational environment. Make him think and make decisions. As a result, you will be able to resist the surging wave of unwanted emotions. Your personal self-esteem will rise and your mood will improve from the fact that you are able to find a way out of a difficult situation yourself.

These tips are not at all difficult to follow. Just a few steps and your nerves will be fine again!

People often say to a person who is often nervous, irritable, sleeps poorly, and has conflicts with everyone: “Your nerves are not in order.” You can often hear the following expression: “All diseases come from nerves.” Yes, this is true to some extent. Troubles at work (upcoming layoffs, conflicts with superiors, with co-workers, etc.) Conflicts on transport, conflicts at home (with children, wife/husband, mother-in-law and other family members) All this leads to constant stress. Gradually, a person becomes irritable, sleep is disturbed, headaches appear, pain in the heart, stomach, bowel movements are disrupted, blood pressure periodically rises, and many other disorders of the body can be cited.

The torment begins. This is what I call going to the clinic. First you go to a therapist, (you have to wait in line), you take a lot of tests, the doctor finds nothing, but sends you to a cardiologist, gastroenterologist, neurologist, endocrinologist. These are again tests, ECG, gastroscopy, ultrasound, MRI, etc. These are endless queues again. And new stresses are added to the existing ones.

I am in no way against examinations by doctors. In order not to miss a serious pathology, you need to be examined. But if doctors don’t find any serious pathology, they prescribe vitamins, calming ones, and say it’s all because of your nerves, then it doesn’t get any easier. The conflicts continue, the heart and head hurt, and again trips to the doctors and more tests, and expensive examinations.

What to do, how to get out of this vicious circle? They tell you, stop being nervous, calm down, relax, but if this worked, then there was no need to go to the doctors. Some begin to look for information in books that teach how to be calm (there are now a sea of ​​such books). But books don’t always help. Some relax with the help of alcohol, but this leads to a new disease - alcoholism, some turn to healers, psychics, sorcerers, but there is not always a positive result.

How to find a way out of this vicious circle? There are specialists who help in this situation. These are psychologists and psychotherapists. I will try to explain the difference between a psychologist and a psychotherapist. Psychologist has a higher education degree psychological education, he graduated from the Faculty of Psychology of a university or other educational institution and studied for 5 years. Psychotherapist has a higher education degree medical education, specialized in psychotherapy. A psychologist does not have the right to prescribe medications; he conducts psychological counseling, helps to decide conflict situations. A psychotherapist (psycho-soul, therapy - treatment), in addition to verbal treatment, can, if necessary, prescribe the necessary medications. A psychotherapist is not a psychiatrist. A psychiatrist deals with mentally abnormal patients (psychosis, schizophrenia, dementia, etc.). Psychotherapist helping mentally normal people, but having the problems that I described above. He does not register anyone and often treats anonymously.

If you are easily angered, if you tend to worry about any trifling matter and can be hurt by any casual remark, it means that your nerves are frayed and you need to do something about it.

The ability to manage ourselves gives us the opportunity to manage others. To achieve this skill, let's first talk about how to put the nervous system in order. Let's try to learn how to cope with anxiety and stress. We will also master simple techniques, thanks to which everyone can learn to remain calm.

And they will help us with this folk remedies treatment of diseases of the nervous system.

* Prepare the following mixture: 20 g of grated cheese, 20 g of steamed raisins, 30 g of walnut kernels. Eat it every day, store it in the refrigerator. It perfectly tones the nervous system and strengthens the heart muscle.

* Pour a glass of boiling water over a tablespoon of raspberry leaves, hold on low heat for 5-10 minutes, wrap and leave for half an hour. Drink a third of a glass of the decoction 30 minutes before meals.

* Mix one dessert spoon each of valerian and hawthorn tincture. Add half a kilogram of liquid dark honey to it, as well as 3 lemons minced in a meat grinder, a tablespoon of chopped walnut kernels. Eat the resulting mixture one tablespoon before meals. Store the product in the refrigerator.

* Before going to bed, eat a tablespoon of natural honey with warm milk.

* To quickly calm down during an outburst of anger, relax and close your eyes. Mentally imagine that you are being washed by foaming cool water. Stay in this state for 30 seconds. Then imagine how this water slowly flows from your body onto the floor, into a funnel. All stress and problems are carried away with the water. After doing this procedure, you will immediately feel relief, especially if you exercise often.

* Take a rough towel. Take a deep breath and twist it as hard as you can, as if you were squeezing it. Squeeze your eyes tightly, grit your teeth, tense all your muscles. Then suddenly unclench your hands and drop the towel, feeling completely relaxed.

* To put the nervous system in order, use orange oil. Add it to creams, cosmetic masks, and baths when bathing. Inhale the pleasant citrus aroma more often when you are nervous.

* If your nerves are acting up, try sharply straightening your shoulders and straightening your back. Slouching is one of the signs of a depressed emotional state.

Breathe correctly.

* When irritated, our breathing becomes intermittent because the muscles tense. To relax, we need oxygen. To get more air into your lungs, take a deep breath, close your right nostril with your finger and slowly exhale through the left. Then do the same with the left nostril. Breathe like this for a few minutes. The exercise is very effective and allows you to quickly relieve irritability and aggressiveness.

* Inhale deeply and slowly. Then hold your breath and exhale slowly. Hold your breath again and repeat again.

This technique will help you calm yourself when you are nervous before an important event.

Do acupressure to calm the nerves.

* Massage the point in the hollow above the chin.

* Find a point in the hollow under the back of your head and massage it, pressing lightly.

* Press firmly into the very center inside palms.

* Circular movements rub your little toes.

* Vigorously rub the palms of both hands.

* To keep your nervous system in order, carry a large walnut with you. When you start to get angry or irritated, place it between your palms and then roll it with pressure. Then squeeze it in one hand or the other.

Then massage thumbs hands and rub your hands thoroughly, simulating that you are washing them. This exercise relieves neuropsychic stress.

If happened unpleasant conversation, sit down, take a few deep breaths. Try not to “replay” the situation in your head again. Try to discard, leave the trouble “overboard”.

It is also possible to relieve stress through exercise. It calms the nervous system through physical activity. At the same time, it is not at all necessary to run cross-country or lift a barbell. It will be enough to simply wash your clothes or do 200 jumps or perform a simple set of exercises.

And no matter how much I want to answer, learn to remain silent once again. Agree with everything the offender says. Remember that we ourselves give power to the offensive remark. By agreeing with criticism, you can disarm your opponent and prevent him from leading you to a nervous breakdown. When he finishes making his comments, calmly say that they are in the wrong place, turn away, forget about him.

Remember, there are very few things in the world that are worth spending your time on. After all nerve cells not restored!

I really hope that these folk remedies for removing nervous tension They will come in handy someday, and then you will be able to control yourself better.

The modern world is such that a city person has practically no opportunity to lead a calm and harmonious lifestyle. He constantly faces problems at work and with his family, he is worried about material and everyday issues, naturally, all of them constantly spoil his mood and provoke negative emotions. Naturally, this has a negative effect on the nerves.

Today you will learn what causes nervous system disorders and how to quickly calm your nerves without resorting to alcohol or other doping.

Signs of a nervous system disorder

When our nerves are not in order, we end up with the following consequences: headaches; sleep disorders; exacerbation of chronic diseases.

To put your nerves in order and prevent these phenomena from occurring, you just need to do your life more comfortable.

Before you get your nerves in order, you need to understand exactly when problems begin. Signs indicating problems with nerves are:

1. Constant worry and anxiety - if you are tormented by such feelings without significant reasons for this - this is the first alarm bell, signaling that it is time to put your nerves in order. The phenomenon is expressed in sudden shudders at loud sounds, alarms about the electricity or iron being turned on at home, and other similar things.
2. Indifference is a feeling when you don’t care what happens around you and the absence of any desires. So, with problems with nerves, a person ceases to be interested in things that were so dear to him. What used to lift your spirits is now perceived with indifference. A person isolates himself from communication and does not want to perceive any information.
3. Lack of self-confidence also indicates a disorder of the nervous system. A person in such a state cannot make a choice and torments himself with doubts for a very long time.
4. Irritation - this nerve disorder manifests itself in the fact that a person is irritated by everything around him. We are talking about the actions of other people, their behavior, everyday occurrences and much more.
5. Hot temper - a person shows a negative reaction even to a harmless thing addressed to him or can throw a noisy scandal if his foot is accidentally stepped on.
6. Problems with sleep – problems with nerves are indicated by restless and poor sleep, nightmares, long attempts to fall asleep and frequent awakenings.
7. Manifestations of anger are a sure sign of problems with the nervous system. A person gets angry in any situation, even a minor one.

Remedies for quickly calming nerves

If your feelings are so strong that you feel your heart rate racing, and the negativity becomes too intrusive, it is recommended to take sedatives to calm your nerves as quickly as possible.

These include the following drugs:

• person;
• novopassitis;
• glycine and much more.

They help quickly get your nerves in order. There are also natural sedatives, for example, valerian, decoctions of mint or hawthorn.

In cases where, due to problems with nerves, your heart worries and your blood pressure rises, it is recommended to take those medications that can relieve these symptoms. In this case, keep it with you corvalol or validol.

And if you need to get your nerves in order, but you don’t want to resort to one or another medicines, then here's what will help you relax at home.

The easiest way to calm down and relax is to take a dip in a hot bath. If your nerves are completely on edge, run yourself a bubble bath. To calm down and get your nerves in order before bed, add pine needle extract to your bath, it will help you sleep better.

You need to lie in such a bath at a minimum 20 minutes to calm down and free yourself from worries. The sleep after it will be healthier, deeper and more peaceful.

If there's a lot in your head negative thoughts, and you are constantly worried about something, take a contrast shower. To do this, you need to turn on the shower and adjust it so that the water temperature is as comfortable as possible for you.

Once you get used to it, make it colder. Next, you need alternate cold and hot water to improve blood circulation. This procedure will help not only restore nerves, but also give elasticity to the skin.

You can get rid of nervous tension using cold pouring. To do this, it is recommended to go outside or onto a balcony and pour a bucket of cool water over yourself. The blood vessels will narrow sharply, and the nervous system will come into order.

In addition, if you are suddenly stunned by unpleasant news and feel an increase in your heart rate, then you need to drink in one gulp cup cold water . It will help fill cells and blood vessels with life-giving moisture, which will also have a beneficial effect on the nerves.

Loads and bursts of energy

Once upon a time our primitive ancestors experienced jar of Hearts under conditions of threat to one's life. So, when attacked by a dangerous predator, adrenaline was released into the human blood large quantities, which helped him run long and fast.

But modern shocks mostly do not pose any threat to our lives, but the adrenaline rush is still present. Therefore, to calm your nerves, it is recommended practice physical activity:

• Do squats.
• Pull the dumbbells.
• Run in the morning.
• Walk a lot.

All these actions will not only help calm your nerves, but will be beneficial for your figure. In most cases, psychologists do not recommend “keeping negative emotions inside”; you need to spit out periodically.

If you need to cry, cry; when you need to scream, scream. This way, all the negativity will not accumulate inside and corrode you further.

Recreation and nature

To get your nerves in order, it is recommended to periodically remain alone with nature. For city dwellers, this is not so easy because not everyone has a dacha.

To forget about your problems, try it on the weekend get out of town and arrange an active holiday:

• take a walk in the forest;
• climb mountains or hills;
• go fishing;
• collect mushrooms.

And this is not a complete list of what you can do in nature to calm down and at least temporarily forget about what’s bothering you.

How to eat healthy

If a person is nervous almost constantly, even for minor reasons, then this indicates the exhaustion of his nervous system. And to put it in order, you also need to pay attention to how we eat.

So, you need to eat more foods that contain fatty acids and vitamins:

1. Dairy products.
2. Sea fish.
3. Eggs.
4. Oils.
5. Beans.
6. Meat.

You can eat chocolate when your nerves are completely at their limit and you need to quickly calm down. Thanks to this product, endorphins are produced ( "happy" hormones"), which help improve mood and restore nerves.

Music to calm your nerves

Music is a powerful stimulant that creates positive energy. Thanks to it, you can be inspired to do new things and calm down when you need it.

Best for calming nerves works of classics:

• Chopin.
• Bach.
• Mozart.
• Beethoven.

You can turn on sounds imitating nature– sounds of the forest, noise sea ​​wave or birdsong. If you find yourself in a situation of loss where you need strength to move on, play some inspirational song that will help you cope with the problem and give you the strength to move on.

Quite often, problems with nerves arise because a person cannot organize his work and rest schedule. Your nerves will be healthy only when you properly allocate time for work, rest and sleep.

So, you need to at least sleep 8 hours a day and you should go to bed as early as possible. Sleeping before midnight is considered the most beneficial and effective for health.

Try to dedicate your day off to yourself; you can stay at home all day to read your favorite book, take a bath or just sleep. And it’s better to turn off the TV, Internet and phone at this time.

It’s better to spend your vacation time not on repairs, but on travel or nature trip. If your job is mental activity, then it’s better to choose active view rest, and when it’s physical, it’s better to sit at home and read a book.

Many people prefer to calm their nerves with alcohol and other stimulants. But doctors say that such remedies create only imaginary calm. When alcohol enters your bloodstream, you only calm down for a while, and the next morning the problems weighing you down will seem even worse. Also, drinking alcohol on a regular basis leads to nerve endings are thinning.

Many people have probably heard that most of our diseases come from nerves. That is why important to follow first of all for your own emotional state, always find reasons to be happy and not get upset over every little thing.

Modern people rarely lead a calm, measured life. Each of us has enough problems of a different nature that can not just ruin our mood, but cause a whole storm. negative emotions. If there is a feeling of tension, irritability or emptiness, uncertainty, this means that the nervous system does not cope well with overload. This condition can cause sleep problems, exacerbation of chronic diseases, and headaches. How to calm your nerves and relieve tension to help yourself? There are enough remedies that relate to both traditional and folk medicine. Let's look at the most effective ones.

How to quickly calm your nerves

These tips will help bring the nervous system back to normal, especially if they are followed comprehensively. They are suitable for those who want to know how to calm their nerves without pills.

• • Breathing exercises. Alternating deep breaths through the nose and the same exhalation through the mouth 10 times, then rest for 10 minutes, can be repeated again. When performing this exercise, you should sit comfortably in a chair or on the sofa, close your eyes and relax all your muscles. Drive your thoughts away.
  • Spa treatments. Are you angry and looking for a way to calm your nerves? and visit a salon where specialists will help you come to your senses with a relaxation procedure.
  • Hot shower or herbal bath. Procedures using water perfectly calm the nerves, but the most effective are a hot shower and a bath with a decoction of soothing herbs. If you turn on calm, quiet music while taking a bath, the tension will be relieved quite quickly. Instead of a decoction of herbs, you can fill the bath with your favorite aromatic foam. A hot bath has a strong relaxing effect.

• • Check. Try counting to yourself from 0 to 100 and back.
  • Communication with animals (especially a cat). Fluffy pets are excellent psychotherapists; their purring has a positive effect on the human nervous system.
  • Walking barefoot. In this way, the influence is exerted on points located on the feet and responsible for certain organs and systems. IN winter time you can scatter peas or buckwheat on the floor and walk, stepping on the grains.
  • Pouring. This procedure also helps strengthen the immune system. You should start dousing using warm water, gradually lowering the temperature.
  • Running or fast walking. Physical exercise effectively restore frayed nerves.
  • Be alone. For some people in an effective way and the answer to the question of how to calm your nerves is to be in a quiet environment alone with yourself. It is advisable to lie down, relax, and turn off the phone. It is also good to fill the room with your favorite scent using aromatherapy candles or lamps.
  • Music. Turn on some light relaxing music. Can be downloaded to your computer musical compositions of this style. No need in nervous state listen to fast music or rock. This will only make the condition worse.

• Hobby. When a person begins to get nervous, doing something he loves that brings moral satisfaction will help him switch and get out of this state. Someone likes to sew or knit, embroider or make something - any hobby will help you achieve a state of balance.
• Walk. It’s good if you have the opportunity to walk through a park or just along a uncrowded street. Fresh air has a positive effect on the body and restores the emotional state.

Calm your nerves with traditional medicine

How to calm your nerves if the smallest problem makes a person angry, your mood is subject to rapid swings, and your nerves “give up” for no apparent reason? In this case, you can turn to traditional medicine. Good result decoctions of medicinal herbs are given, but they should be used if there is no allergic reaction.

• • Mint, lemon balm, chamomile. These herbs are considered the easiest remedies that have a calming effect, strengthen the nervous system and have a positive effect on the entire body. They can even be used by children.

• Valerian. It is a powerful remedy that effectively calms frayed nerves, relieves anxiety, and relieves insomnia. However, to get the desired effect, you need to take a decoction of valerian root for at least a month.
• Motherwort. Both a decoction and an alcohol-based tincture or homemade tincture are used. The product perfectly relieves phobias and anxieties.
• St. John's wort. Perfectly strengthens the nervous system. If a decoction of St. John's wort is taken systematically, a person becomes more resistant to stressful situations.
• Lime tea. A remedy that effectively helps get rid of irritability, depression and chronic fatigue. It’s good to add a spoonful of honey and a slice of lemon to linden tea.

You can find many ways to calm your nerves at home, and then, in a calm state, look for ways to solve the problem.