How to relax the body from nervous tension. Exercises to help relieve stress

How to shoot nervous tension and stress

Nervous mental tension, symptoms, stages and how to relieve nervous tension in its various stages, what you need to know, treatment.

Good time everyone! Let's talk about nervous tension. The tension that arises as a result of various psycho-emotional stresses, whether it is a solution to some problem or experience.

It is very important for anyone to learn to recognize this or that tension in time and throw it off in time. Know how and what to do in a situation of mild or strong tension, which can easily turn into neurosis. This is primarily our health, both mental and, of course, physical. Everything is nearby.

How to relieve stress, what methods and what stages of stress are in general. In order to control your emotions, manage them and catch yourself in time when tension arises, you need to know yourself and your individual characteristics. Only this will allow you to respond positively and correctly and switch. And of course, this will require some strength and energy from you.

I will write in my own words, without any scientific expressions, it will be easier for me and I think more understandable to you.

1) Light tension which occurs quite frequently. We can experience such tension many times during the day. It arises as a result various reasons, starting from the usual disappointment in something; irritation; dissatisfaction with something not so significant; not a very disturbing, unpleasant memory something; excitement when meeting with some person who causes us not the best feelings.

And even when meeting someone we like, something can bother us. In this case, a slight tension can even flow into a stronger one.

But now oh light tension which occurs as a result of something unpleasant, but few significant for us. Have you noticed, felt this tension in your head (body), how can it be removed?

Such tension is removed quite easily, almost always we ourselves do it unconsciously - we were distracted by something that made us switch our attention and the tension and the very reason for its occurrence remain outside our head, without images and thought processes.

I don't think any more words are needed here. it was important switch your attention. And since the problem was insignificant, it was not difficult for us to do this.

But another scenario was also possible. You kept your attention on this unpleasant moment. They got hooked mentally and began to scroll through the negative in my head, perhaps looking for an answer, or simply analyzing. But after all, this situation is unpleasant for you, which means that by holding it, even if it is a minor nuisance, you mentally draw it in images and see some kind of internal dialogue gradually increase the tension.

Often this can happen when a person, while doing some business, got distracted, deliberately forgot, but at the same time kept the negative inside himself, in the images and feelings that he experienced then and began to experience now. At that moment, it was best to stop and let go of all this unnecessary information in my head, but it didn’t work out. As a result, consciously or not, you went into a state of overvoltage.

2) Increased voltage. Tension, which noticeably takes away our strength. We will feel, after some time, a decline in energy, even weakness and, very possibly, unpleasant sensations in the head. This tension occurs when emotional experience or if a person is in a state of thought process over the solution of some important problem for him, solves some tasks he needs, is in a mental search for something.

Basically, this normal condition in which we all linger from time to time. Especially those people who are engaged in business, politics and many others who are in constant search, take some important decisions etc. Yes, this is not the most beneficial tension in terms of health, but it does not become intrusive.

A person realizing that he is tired and he needs to rest, may well collect his thoughts, let go of the problem and relax. Or, if it was some kind of trouble, it’s enough to calmly push it out of your head by being busy and switching your attention to some pleasant or attention-demanding activity.

You may have to make some efforts on yourself, but it is important that this state is controlled and, with everything else, very well suited for working on yourself, searching and analyzing yourself.

Here the main thing you need to understand for yourself, to determine the point when you begin to feel significant fatigue and regardless of the positive or No solving some problem let go for a while and give it to your brain to rest. With a fresh head it is always easier to find a solution. Yes, and problems and troubles do not look so scary if you step back a little and let them go.

Many do not know how to stop in time and continue to search for a solution or scroll through the trouble, hoping to still solve the problem for themselves, to find the answer so that first of all calm yourself down but by doing so, they only bring themselves into a state of intense tension. And not only does a strong, exhausting tension arise, but also intrusive thoughts. The problem simply does not go out of my head, even if you try very hard to switch to something, occupy yourself and thereby be distracted.

3) Strong nervous tension and obsessive thoughts. This state, moreover, has the strongest Negative influence on the human psyche, but also on the whole organism as a whole. The nervous system is literally exhausted. And the longer this state lasts, the more difficult it is to get out of it. The body weakens, a strong one appears, both physical and mental fatigue, there is a probability of a state.

Moreover, the more persistently and quickly you try to solve the problem, because you really want to calm down as soon as possible, the faster and more you exhaust yourself. In this state, it is difficult to concentrate on work, concentrate attention and remember something.

In this state, we are not able to solve and look at the problem in a constructively correct way. This is because no matter how smart you think you are, your intellectual ability in this obsessive and nervous state lowered. By the way, a person may not perceive it consciously and think within himself that he acts and thinks correctly. Plus to all this - a huge psycho-emotional fatigue.

I think you noticed that in different states looking at the same problem, we treat it differently. If something has bothered you, you are exhausted and instinctively let go of the problem, you were able to do it, then already returning to it, for example, the next day, it does not seem to be such a problem for you. And the decision, as a rule, is found quite quickly, and without much stress and deliberation.

If the obsessive state continues long enough, the person becomes very sensitive to any, even minor stresses and desperately, nervously reacts to the most trifling troubles and problems. Real .

How to relieve stress

And now about how to relieve nervous tension and get rid of obsessive thoughts before it comes to neurosis.

So, how can we get out of this very unpleasant and harmful state for us. To begin with, the most important thing is to understand for yourself that it is not possible to solve the problem because of which you have brought yourself to such a state.

Plus to this, even finding appropriate answer, thoughts about the problem itself won't let you calm down, but the solution itself will still be questionable. Therefore, first of all need to relieve stress. Already understanding this will make it easier for you to perceive the situation.

Now I need to focus on something else. In this case, it is best to do what you love, exactly what makes you positive emotions. At the same time, negative and obsessive thoughts will continue to stick in your head.

And here is the most main point - don't resist intrusive thoughts if they don't go away and let them be while not analyzing calmly ignore them.

Any disturbing, obsessive thoughts, if you try not to think about them, will overcome even more and more. Trying to argue or get rid of them, you provoke a fight and thereby only strengthen internal stress.

You can watch thoughts, but without trying to get rid of them without fail and as soon as possible, let everything go naturally. Without conflicting with them, these thoughts will gradually resolve themselves.

As a result, without thinking, without struggling with oneself and without looking for a solution to the problem, everything bad will slowly lose its strength, and positive emotions, which you will gradually begin to experience from doing what you like, gain strength. It will take time and, depending on the strength and duration of the obsession, less or more. But this is a great way to get out of this state.

If possible, you can take a contrast shower, good removes nervous tension and unpleasant symptoms of stress how and what read in the article "". Or go to the pool, physically active, swimming and the water itself is what you need.

Also very helpful such activities, even if they are not quite to your taste, such as drawing, knitting, woodcarving, etc. It is important that this does not require you to do a lot mental process. If you draw, then you draw calmly, easily and not too zealously, so that everything will certainly turn out well. As it turns out, so be it.

As at school in the classroom, with diligence and passion, but without unnecessary temperamental emotions and without twisting, from diligence, tongue on its side. Although it is possible that at school some people tried very, very hard. Now this is not necessary, another time. Engaged in woodcarving or embroidery, the same thing.

These classes are methodical, calm the brain well and do not require excessive mental activity. Unless you, like the great Surikov, paint a picture for the Tretyakov Gallery.

Another effective way get out of nervous tension and obsessive state is similar to the previous one. Smoothly transfer attention to some another problem the solution of which is just as important for you, but less hectic and requires rather than emotional costs, but some kind of action.

You will need some will power and that negative energy accumulated in the process of finding a solution to the first problem. And even somewhere anger. It is important to try to solve this problem with enthusiasm, with the search and study of the best option for solving it.

Your thinking process again, it will take your energy, but the most important thing here is that you remove the sharpness of that first negative situation that led you to an obsessive state and thereby not concentrating on it, gradually free your mind from obsessive thoughts.

That is, by using the energy of strong tension in solving another problem, you take yourself out of the obsessive state, and this in itself, although costly in terms of energy, will calm the inflamed brain. And the very solution of this second problem will give you already positive energy.

But again, always remember that whatever you do, if the intrusive thoughts don't go away, you don't fight them. Thus, you learn to live when there are some such thoughts and when they are not, you simply do not run away from them. Gradually, your perception of them will change from hostile to more calm and you will no longer be afraid of their appearance and these thoughts themselves, the anxiety will go away and they will stop putting pressure on you.

Friends, if you feel that you have fallen into such a state of mental stress and at the same time have not been able to solve some of your problems, find an answer, will be 100% correct refrain from making any further decisions.

Leave it for later, give your overheated thinking a chance to rest, cool down. And better sleep with her. Morning evening is wiser, it is very smart and useful expression. You will be able to look at the problem that bothers you a little from the outside and with a rested, cold brain.

Sometimes you really need get away from the problem,afford leave it unresolved in order to see it clearly later real essence is it really important to you. It often happens that the problem was not at all so important that it was so bothering and worrying about it. At the same time, this break a fresh look will allow you to see new options and possibilities for its solution.

And in order to most effectively and easily deal with nervous state you can learn something interesting and useful for yourself, as well as learn how to change some old beliefs that interfere with you, learn about how to reassess values, find out how it happens and understand how and what it is.

There are excellent tutorials and books for this. effective techniques and relaxation techniques, you can find some of them on my website. And in order not to miss updates on this topic, you can subscribe to the newsletter.

Nervous state and tension. Finally.

listen less to various words. Some evil tongues can say something about you that can be very unpleasant for you, insults, or tell you all sorts of nasty things that are not necessarily true, for example, your husband or wife is cheating on you.

Without thinking, you rush headlong into your experiences without even really knowing whether this is true or not. Instead, first talk to her (him), and then draw conclusions!

There are enough envious people and dirty tricks in the world, so be independent of the words of insult by some and be more reasonable in the gossip of others. Think first of all about your health, because life will continue anyway and after the black stripe there will definitely be a bright, blue stripe.

A story about an ostrich. I’ll tell my friends right away, don’t associate this story about an ostrich with what I wrote above, it’s true, just for your mood. Though there are a few things to keep in mind..

The ostrich is not a stupid bird, when danger arises, it hides its head in the ground. What for? And why should he take all the problems into his head. He thinks that no matter what happens, it cannot be avoided, but I will not worry.

Just think, the ass will remain on the surface. Well, it’s better to take all the problems with your ass than with your head, the head is still more important. And the ass, ... well, what can happen to her? Yes, nothing terrible and can not.

Just a little, he hides his head in the ground and rests, does not see anything, does not see what is happening with his ass. And if there is no problem, then there is no problem.

Well, if, nevertheless, such a thing arises in the form of a masochistic elephant, what can you do, the main thing is the head in the sand - it relaxes, the ass has accepted the problem, it’s no stranger to it, then it’s an ass to seek adventures for itself, and peace in the head, no tension and everything is great.

The main thing is that the relatives do not see the problem that has arisen, otherwise explain later what's what - head, ass, elephant ....

Sincerely, Andrey Russkikh

P.S. Details about obsessive states and thoughts, their treatment, read here ()

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Good afternoon, dear readers!
I think you will agree with me that every day we are all exposed to stress. Negative emotions do not go unnoticed for our health. Emotional outbursts and nervous tension leave their imprint on the muscular system in the form of tension. Clamped muscles impede blood circulation and compress nerve endings, which leads to serious diseases. Reasons to create muscle tension lot. It is important to release the body from the resulting muscle clamps. What causes the occurrence muscle block and how to relieve muscle tension throughout the body will be the topic of today's article.

Causes of muscle pain

Without a correct diagnosis, there can be no effective treatment. Therefore, we first turn our attention to the types of muscle tension and the causes of its occurrence.

The most understandable and frequently occurring pains are those that appear from excessive physical exertion. You know the feeling when you can't turn, move, or reach out? The cause of such troubles is considered to be the accumulation of lactic acid in the muscles, although scientists currently dispute this statement.
The next reason is a viral infection. When the disease occurs, there is a sudden, multiple pain in the muscles, accompanied by fever and a feeling of general discomfort, the pain can move from one area of the body to another.
Chronic Fatigue Syndrome. Vague pain in various muscles, often aggravated physical activity accompanied by a feeling of ill health and fatigue. Read how to deal with fatigue
Musculoskeletal(the most common cause of rheumatoid arthritis). The pain may be sudden, characterized by morning muscle stiffness, painful to the touch, resulting from an exacerbation of rheumatism.
Inflammation of the joints. Located in close proximity from a problem joint, the muscle tenses up and causes muscle pain.
diabetic or alcoholic neuropathy (nerve disease).
Overweight, muscle pain from obesity occurs as a side effect.
Injuries

Ways to relieve muscle tension

After finding out the reasons, a treatment is used that will answer the question of how to relieve muscle tension throughout the body. We will consider simple and available ways getting rid of muscle blocks. More you can see interesting video on this topic

Via exercise

The most simple and effective treatment These are various sets of physical exercises. For each type of muscle tension and to restore the functions of organs damaged during muscle inflammation, the doctor develops a set of physical effects to relax the tight muscle. Regular practice gives good results.

Walking, swimming in the pool, exercising in the gym, a Russian bath, a hot bath with fragrant salt are also great ways to relieve emotional, nervous and muscular tension. Such activities are indicated during periods when there is no acute inflammation of the muscles.

Here is a little more about, which also helps in the fight against muscle tension.

Numb legs? Cramping your calves at night? Does your butt hurt if you sit for a long time? Download checklist >>> How to get rid of numbness

Relaxation

This method involves bringing the body into a state of deep relaxation. The brain works in alpha frequencies, just like during sleep. Relaxation even for 15 minutes makes it possible to significantly weaken the strongest pinched muscles.

Here is an example of relaxation exercises to relieve muscle tension throughout the body. You can modify the example below by reversing the order in which the steps were performed. Try different variants and stick to the one that suits you.

Sit comfortably or lie down (preferably on your back) so that none of the muscles in your body are tense. Choose the most comfortable position for you. Make sure no one is in the way. It is important that this is a quiet place.
Close your eyes and take a few deep breaths. Imagine that from your legs, as you rise higher and higher, your body transforms into a cloud (give it your favorite color), causing your muscles to relax. Feel the tension leaving every part of your body. Focus on the legs, arms, chest, neck, head. Notice the specific muscle as it relaxes.
When you are done relaxing your body, start counting back from 20. Visualize each number differently. Let each number look different. Let your performances be expressive and rich in colors. Do the count out loud.
Use affirmations during the countdown. Tell yourself that you are sinking deeper and deeper into a state of relaxation. Let your voice be calm. You completely trust what you say.
When you finish the countdown, you will be in a state of deep relaxation. Imagine an object and visualize it for a few minutes. Pay attention to every feature. For example, it could be an orange orange. Feel its smell, its weight, its touch on the skin.
When you decide to end the exercise, start counting from 1 to 20. This count can be much faster than the previous one. Tell yourself that you are waking up slowly and when you count to 20 you will be completely rested.

By doing these exercises regularly, for example every other day, you will soon notice a reduction in muscle tension.

Massage and warming ointments
...

The technique of Slavic self-massage of near-organ tissues for instant relief of heartburn, bloating, and fullness. Download >>> Massage technique

How to relieve muscle tension throughout the body with massage?

In cases of muscle tension as a result of injuries, fatigue, nervous tension, overweight, sports, joint diseases, a relaxing massage is indicated. Well removes the inflammatory process can massage and acupressure. Muscle massage should be gentle, and when pain occurs, it should be stopped. Before you start, you need to warm up the sore spot.

Massage can be done using warming and anti-inflammatory ointments and gels. As warming ointments, it is good to use those that include camphor, hot pepper, ginger, mint.

The greatest effect has a water massage in jacuzzi-type baths. Water bubbles have unique therapeutic properties. They oxygenate the skin and perform a gentle massage that relaxes, soothes pain, improves blood circulation and creates a feeling of long-lasting internal warmth.

We have brought only the most accessible and simple ways relieving muscle tension. To get rid of blocks in the muscles, you need to tune in to a long and hard work. In this case, you cannot be impatient. But the most important thing you need to relax muscle tissue is calmness and control of your emotions. Relaxed muscles will not interfere with the passage vital energy, which should fill your body.

Stress is a protective reaction of the body to a difficult, uncomfortable situation. The condition is accompanied by internal tension, increased anxiety and a sense of fear.

Relieve stress at home

Get rid of the symptoms of stress through psychoanalysis and techniques that patients perform at home, on the way to work or at the workplace. Folk recipes will help relieve nervous tension: safe tinctures and natural-based products do not cause side effects.

Stress and psycho-emotional stress

Stress is a state consisting of a complex of negative internal processes. Stress is a single moment that arises due to stress factors and entails serious consequences for further development person.

These concepts refer to psychological condition person. Psycho-emotional stress causes physical and mental stress, characterized by a partial loss of control: in this state, a person overcomes difficulties, not being sure of the result of his actions. Stress is the body's response to factors that, for a number of reasons, the human mind perceives as overwhelming difficulties that cannot be dealt with.

Varieties of nervous tension

Nervous excitation is characterized by a load on the central nervous system. In a state of stress, a person does not relax: at night he is tormented by nightmares, and in the morning he feels tired and apathetic. The nervous system is not restored. Mental stress changes the behavior of the individual, making a person aggressive and isolated from others. For convenience, two types of transcendent mental stress are distinguished:

The inhibitory type is expressed in a person's low adaptation to new conditions, when he cannot adapt to the tasks set at work and the requirements in the family. His reactions are inhibited and inadequate in relation to the situation.
Excessive forms of mental stress (excitable type) are expressed in a change in the behavior of the individual: she moves away from her usual habitat, becomes closed and uncommunicative. Mental stress leads to rapid mood swings. Tension of this type is characterized by increased aggression of the person who survived severe stress.
Excessive or transcendent forms of mental stress arise due to hypermobilization of the body (a person experiences an emotional breakdown).
Outrageous forms violate the coordination of movement. As a result of tension, confusion appears and concentration of attention decreases.

Stress, tension, aggression

Symptoms of psycho-emotional problems

Nervous fatigue is reflected in human behavior. His attitude to life, behavior and society is changing. Symptoms of nervous tension:

lethargy;
apathy;
inhibition of reactions;
increased anxiety;
depression;
manic behavior (a person is focused on one task).

The symptoms and treatment of nervous tension are similar to methods of stress relief. The primary task is to reduce the level of anxiety and fight the main cause of this condition. Without drugs, tension decreases gradually through an increase in human activity and correction of his behavior.

Each symptom of nervous strain is accompanied by exhaustion of the mind and body of a person. Nutrition is disturbed, muscle tone decreases - the personality literally weakens before our eyes. A sign of problems in the body that occur against the background of a load on the psyche: arrhythmia, hypertension, infectious diseases(malfunctions of the immune system), disorders in the intestines (constipation, diarrhea, increased flatulence).

How to relieve stress

Removal Methods psychological stress directly depend on the condition of the affected person. Sedative pills and psychotropic drugs are prescribed by a doctor in cases where exercise and regular techniques do not give positive results. Psychocorrection is a safe technique for adults and children.

Psychological counseling and psychocorrection

The state of mental stress consists of physical reactions that can be learned to control. The method for home use is based on the correction of body reactions. Through breathing exercises, a person learns to control fear, and tension exercises help to concentrate.

Proper relaxation technique

The easiest way to relieve tension is to instruct the body to change external reaction. To relieve stress and nervous tension at home after a working day, you should take a walk on fresh air.

The benefits of walking

Walking alone with your thoughts allows you to understand the causes of the current situation and distract from the problem. Change environment helps to quickly calm down, relax muscles and reduce overexcitation. It is better to take a walk before going to bed to relieve mental stress and prevent insomnia.

Tension Relief Exercise

Mental stress associated with overcoming imperfection is expressed in the behavior of the individual. She is clamped and notorious: her injuries are reflected in the appearance and demeanor of a person. He is stiff, stooped and clumsy. Gymnastics is used to combat internal clamps.

Relieve tension and stress:

starting position - standing against the wall with an extended back;
feet shoulder-width apart, arms extended forward (palms pointing down);
while exhaling, the body slowly pulls up, while inhaling, the body weight is redistributed to the entire foot.

The number of repetitions of the exercise depends on physical training person. Psycho-emotional stress due to sudden changes at work or in personal life accompanied by panic attacks - such an exercise will ease anxiety, and mental stress will disappear within 5-10 minutes.

Alternating body lifts with breath holding. A person needs to stretch out on his toes and draw in the abdominal muscles. On exhalation, the body relaxes and returns to its original position.

Breathing exercises

To quickly relieve stress or nervous tension, you need to calm your breathing. As a reaction to fear and stress, a person develops shortness of breath, choking, pain in the sternum and uneven breathing. With the help of simple breathing exercises, psychological stress is reduced, and a person comes to a normal state. Breathing exercises are suitable for both a man and a woman or a child.

Breathing exercises to relieve tension are easy to remember:

Starting position - sitting or standing. The person settles into a comfortable position with a straight, outstretched back. It is important that the chest is even, straightened, and nothing interferes with calm breathing.
Closed eyes help to detach from what is happening around. The exercise is carried out at home, at work or in public transport.
The first breath is slow and deep. While inhaling, a person counts to himself to five. Air passes through the lungs, the stomach gradually rounds.
Slow exhalation. Exhale should be gradual, tensing the abdominal muscles, then freeing the lungs. The complex of inhalations and exhalations is like a wave that first fills a person and then releases.
You should inhale through your nose and exhale through your mouth.
Between inhalation and exhalation, the breath is held for a few seconds.

Breathing exercises to relieve stress

A simple scheme "inhale for 5 counts - hold your breath for 5 seconds - exhale for 5 counts" will allow you to relax your body and free your mind from disturbing thoughts. Repetition of the exercise helps to divert attention from the stress factor. Held breathing exercises within 10 minutes. The exercise is repeated 2-3 times a day.

Restoring the correct rhythm of breathing normalizes mental condition person. Before going to bed, the exercise will allow you to quickly fall asleep and get rid of disturbing thoughts.

Equipment for extreme situations

An effective method of relieving psychological stress in a conflict is emergency measures. use fast techniques to normalize the state in a stressful situation and to prevent a nervous breakdown. Well helps from a panic attack exercise "Boat".

Starting position - sitting or standing. It is necessary to align your back and fold your arms in the form of a boat (palms are connected at chest level, elbows are bent). In order to relieve stress and nervous tension, you should monitor your breathing for 3-4 minutes. At the fifth minute, its frequency decreases. Calm, measured breaths alternate with long exhalations. During inhalation, the lips are closed (inhalation is made through the nose). After a few minutes, the body will relax and the mind will calm down.

Calming herbs and aromatherapy

You can relieve stress in a relaxed home environment. Soothing tea and essential oils, incense and aromatic candles will create all the conditions for relaxing the body.

Herbal preparations that are stored help from internal tension. all year round. As a natural sedative, herbs are selected: St. John's wort, oregano, chamomile and motherwort. Dilute the herbal taste of tea with honey, cinnamon or syrup. The composition of the collection is selected individually.

Herbal tea with honey

Getting rid of nervous tension at home is easy if you take baths with pine needles and essential oils once a week. Use 10 drops of oils (orange, cedar and lemon tree) added to a warm bath. So you can relieve fatigue. After the bath, it is recommended to drink freshly brewed chamomile tea or decoction with medicinal plants(melissa and mint).

Useful properties of oils are used to improve blood circulation, in the fight against colds and stress. Helps to relax incense: with the help of an aroma lamp and essential oils can calm the nervous system. With the help of lavender, geranium and frankincense oil, a woman can remove severe pain during menstruation (hormonal imbalance causes increased nervousness and psycho-emotional stress).

lingering stress

The result of increased excitability (symptoms: irritability, apathy, confusion) is prolonged stress. A person has a headache, tremors appear in the limbs, joints hurt, the body aches - psycho-emotional problems lead to pathologies.

The attending physician prescribes drugs that remove the physical symptoms. Psychoanalysis and work on lifestyle helps a person to get rid of stress and its consequences. Danger of lingering stressful condition lies in the disruption of the CNS.

Mental disorders manifest themselves in people who have not struggled with constant emotional stress.

The right rhythm of life

It will be possible to avoid taking stressful drugs if you plan your daily routine, make the right diet and take care of the health of the body. Remedies for tension cause drowsiness and affect the behavior of a person, and folk remedies from stress are not dangerous. Good Habits, developed while working on thinking and behavior, will become the prevention of stress in the future.

Sports

To relieve internal stress will help:

sports;
new hobbies;
country trips;
new acquaintances and meetings;
timely rest.

Work on your own thinking saves you from stress - the attitudes that a person lives by create his reactions. Stress resistance is developed through self-education and self-knowledge. If a person knows the cause of fear, he is not afraid of the future, he is not afraid of the unknown.

The daily routine is a balanced day, during which the body has time to relax and get the right load. The culture of food consumption allows you to get rid of such manifestations of stress as overeating or starvation.

Physical exercise

The ability to resist stress is tantamount to the ability to control the spontaneous reactions of the body. A pinched body cannot relax, resist stress and its consequences. Used to harden the body physical exercise: running in the morning or in the evening before bed helps well. While running, a person clears the mind and allows the body to release accumulated tension.

It will be possible to overcome stress if you cultivate resistance to problems. Body work increases self-esteem. Development motivates a person to new achievements, and group lessons allow you to make prospective acquaintances. Stress relief through yoga is based on a combination of meditation techniques and physical exercises. A person learns to look at the world, people and the causes of stress differently. Relaxation is the key to harmony and well-being.

Finding new hobbies

Hobbies and hobbies are the foundation of a personality that develops. The basis of art therapy (one of best practices struggle with lingering stress) is the disclosure of a person, his fears and anxieties through art. Figures, compositions, paintings reveal the true trauma of the individual. Thanks to art therapy, old emotional wounds can be soothed. A person who knows himself is not afraid of the world around him.

New classes are impressions and positive emotions. Positive experiences relieve stress. They switch the person away from the problem, make experiences less significant.

Rest and relaxation

No rest ends emotional burnout. The person loses motivation and weakens. How less people devotes time to rest, the more he is prone to external influence. Rest consists of distracted activities: picnics, going to the cinema, communication with loved ones. Such exercises give the body the necessary respite.

Relaxation is aimed at opening true desires personality. away from work and family responsibilities she can make the right decisions. A change of place is a signal of calm for the body.

Conclusion

Stress and psycho-emotional tension are similar concepts that describe a difficult state of a person. Difficulties at work and at home exhaust a person, make him weak and susceptible. Stress is expressed by physical symptoms: the daily routine, sleep and nutrition are disturbed. The longer this state lasts, the more difficult it is to get out of it.

Physical activity, conversations with friends and psychoanalysts help to cope with tension and stress. Individual program treatment is a balance between desires and needs of a person. For further development, he needs to get rid of stress, which distorts the perception of reality.

Nervous tension often "accumulates" in the lower part of the face. When we are under a lot of stress, all the muscles contract, and especially the jaw muscles, because our emotions are reflected on the face. Massage will help you relax. Place 4 fingers of each hand on the lower jaw and make small circular motions clockwise for 2-3 minutes. Move from the center to the ears. Want to enhance the effect? Massage the temples and the area above the eyebrows.

Chew gum

Scientists have found that it perfectly calms the nerves. It turns out that during chewing, the level of cortisol, the stress hormone, decreases. Studies have shown that people who chew gum during stressful situations deal with challenges more effectively. And their level of anxiety is reduced by an average of 15%.

Think... bad

If you are an anxious person and tend to panic even over the smallest of things, try to deal with excessive anxiety using the method Dale Carnegie.

Calmly analyze the situation worst case, which can happen.

Mentally prepare yourself to accept this option. For example, if you are afraid of being fired from your job, imagine that this has already happened. You will understand that life does not end. Resigned to bad scenario you will immediately relax.

Freed from panic, calmly think about how to change the situation. When the fear is gone, released great amount energy that can be directed in a positive direction.

Change your attitude towards offenders

In Japan, there is a tradition - to throw darts at the portraits of the authorities. The authorities are not offended - it’s better to throw them at the photograph than at them. The subordinates must blow off steam! If your boss makes you nervous, you can do the same (but better not in the office - our bosses are not as tolerant as the Japanese). Or imagine the leader in the form of ... a child. You can even mentally dress him in children's clothes. Your anger will immediately disappear - how can you be offended by a child? He doesn't know what he's doing.

Program yourself for success

There are many ways to do this, and visualization is one of the most effective. Try to catch the moment between sleep and wakefulness - the state of drowsiness. Imagine yourself as a superhero who does not care about any difficulties. Imagine how you can easily bypass all obstacles and troubles. The picture should be as bright as possible. To fix the result, repeat to yourself: "I'm doing well," "I'm safe" ... Phrases can be anything - depending on what worries you: anger, fear, self-doubt. But they must be composed in the present tense and without the “not” particle.

Treat yourself to pleasures

Make it a rule to do something nice for yourself: a glass of freshly squeezed juice in the morning, a walk in the woods, a new blouse... It will cheer you up. Pleasures should be every day and at least three.

Listen to music

Either a fun one or a good old classic. Classical music normalizes blood pressure and heart rate, restores the nervous system. It is known that music Vivaldi helps to focus Beethoven- deal with depression Mozart- activate the work of the brain. This is because the classics affect special areas of the brain that are not always “reachable” even with drugs.

Create an information vacuum

If you have the opportunity to go out of town for the weekend, this is a great option. A change of scenery will help you switch: just you and nature, without external stimuli. But if this is not possible, you can still escape from the hustle and bustle. To do this, just turn off phones, computers and TVs for weekends. Stress is fueled by information overload, so the brain needs to be in a vacuum for a while. And, even if the respite is only a day or two, you will still feel relief.

Many people suffer from constant nervous tension due to problems at work, in the family. Therefore, they always Bad mood and well-being, it is difficult for them to fall asleep, in the morning they feel overwhelmed and tired. If this continues for several days, weeks, then nervous exhaustion of the body, mental disorder may occur. It is worth thinking about how to relieve nervous tension before it develops into something more serious.

Causes

The reasons that cause a state of nervous tension can be very different:

Changing conditions of existence. Previously, the levels of physical and neuro-psychological stress of a person corresponded to each other. Now there is a clear preponderance towards the second, which negatively affects the state of health.
Increasing information flow. Technical progress, high-speed exchange of information, lack of free time require a person to perceive and process a huge amount of data, which makes his brain be in constant tension.
An increase in the number of unwanted contacts. The number and time of unpleasant contacts in public transport, on the street, in line at a bank or a store far exceeds pleasant communication (with family, friends) in terms of volume.
Long stay in electromagnetic fields. Scientific and technological progress has greatly facilitated the life of a person, but forced him to constantly be in the zone electromagnetic radiation(computers, televisions, microwave ovens, etc.).

Increasing background noise. AT big cities a person is constantly in the noise background. Even upon returning in the evening after work, many people first turn on the TV, which does not allow the brain to relax, causing headaches, sleep disturbances, insomnia, rapid breathing, high blood pressure, psychosis and nervous strain.

Unfavorable environmental background. High level carbon monoxide, smog, car exhausts, oxides of sulfur, nitrogen, zinc, radioactive fumes adversely affect the gas exchanges that occur in the lungs and brain, affecting the nervous system and psyche.
Age changes. With age defensive forces the body weakens, the hormonal background changes, everyday and material problems encourage a person to perceive real existence more negatively. The troubles that adolescence forget the next day or do not pay attention to them, in adulthood forced to scroll through them several times, engaging in self-flagellation, psychological self-destruction, causing strong emotions and stress.

As a rule, neuropsychic stress is accompanied by poorly controlled muscle strain. A sedentary lifestyle and constant nervousness leads to the fact that a person constantly feels hypertonicity and pulling pain in the neck, shoulder girdle, waist. Each movement is given to him with effort and huge energy costs, efficiency decreases, irritability appears, which further aggravates the psychological state.

Symptoms

It is believed that women are more likely to suffer from nervous tension than men. This is due to the fact that women are accustomed to vividly express their emotions, they tend to worry more with or without it. Men, on the contrary, know how to restrain their emotions, they are easier to relate to life's troubles, and therefore they experience less stress.

Nervous tension is characterized by reduced activity, inability to sleep at night, irritability, lethargy, lack of desire to communicate with people. If a person does not pay any attention to this state, then very soon due to constant voltage he may have much more serious problems with health.

Medications

Medicines for nervous tension can quickly relieve anxiety, irritability, stress, increase efficiency, but sooner or later they will have to be abandoned. Therefore, you should not self-medicate, tablets are prescribed only by the attending physician in cases that really require serious therapy.

Strong prescription drugs:

Phenazepam.
Tofisopam.

Over-the-counter drugs:

Afobazol.
Atarax.
Adaptol.
Glycine.
Corvalol.
Valocordin.

Preparations with vitamin complexes:

Magne B6.
Vitamin B complex.

Herbal preparations:

Persen.
Novo-Passit.
Biovital.
Dormiplant.

Herbs, tinctures, extracts:

Peony.
Motherwort.
Peppermint.

Homeopathic preparations:

Homeostres.
Tenoten.

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Physical exercise. The active supply of oxygen to the brain allows you to cope with nervous tension, the functions of the endocrine system are normalized, the work of precisely those parts of the cerebral cortex that are responsible for mood improves. Walking in the fresh air with alternating walking speed and changing stride length will help the best. A little exercise at the end of the working day will also be useful for mood; if possible, it is recommended to visit the gym or swimming pool, sign up for dance courses.
"Blowing off steam" effective method getting rid of strong nervous tension, when emotions overwhelm. You need to find an opportunity to retire and do whatever comes to mind - scream, break something, cry, beat a pillow.
Breathing exercises, meditation, yoga classes. Proper breathing and immersion in oneself clear the head of negative thoughts relieve fatigue, nervous and muscular tension.
Restoring peace in a relationship if the tension is caused by a quarrel with loved ones. There is no need to accumulate negative emotions in yourself, it is better to immediately find out the reason for the disagreement and call loved one for a frank conversation. If it is not possible to reach a compromise and resolve the conflict, it is likely that similar situations will be repeated, and the voltage will become constant.
Yawn. Very often, when a person's working capacity decreases, the mental state worsens, the body reacts to these changes by yawning. As a result, there is an increase in the tone of the whole organism, normalization of blood flow, acceleration of metabolism and excretion carbon dioxide. If nervous tension is felt more and more, you can artificially induce yawning - think about it, yawn several times without need, and very soon the body will respond to the prompt.
Tea ceremonies. Tea is a natural tranquilizer, it has calming properties, it can relieve nervous tension and anxiety. This is due to the fact that tea contains catechins, flavonoids, vitamins of groups C and E, carotene, which strengthen and maintain the normal human nervous system. Green tea is very good for calming down.

Smile. The blood supply to the brain is closely related to the activity of the muscles of the face. When a person smiles or laughs, more blood and oxygen enters the brain, it starts to work better, thereby improving mental state. A smile, laughter and other positive emotions perfectly cope with the accumulated fatigue, disinhibit the body's defense reaction. Therefore, even an artificial smile or laughter helps to cope with obsessive thoughts, improve mood, and relieve stress.

Hand work. At the fingertips are many nerve endings, the stimulation of which positively affects the functioning of the brain. So any work with your hands - embroidery, knitting, modeling, sorting out cereals or cleaning things - will help to cope with nervous tension.
Friendly hugs are the most pleasant and useful remedy for stress and nervous tension. In close physical contact with loved ones and nice person peace of mind recovers very quickly. In the process of hugging, joyful hormones are released, which have positive influence on the nervous system, relieving spasm, muscle tension, which certainly occurs during emotional experiences.
Rejection bad habits. Alcohol, smoking, caffeine abuse, spicy and smoked foods cause nervous excitement. The constant presence in this state causes nervous tension and mental breakdowns.

In children

Children, just like adults, are subject to violent experiences and emotions, and in combination with a huge physical and psychological stress at school, they can suffer from nervous strain. The main criterion for selection medicines harmlessness and the absence of side effects, such as a decrease in concentration and memory, suppression of functions, serve for the child nervous system, drowsiness. Many homeopathic or herbal medicines meet these criteria.

Preparations for relieving nervous tension in children:

Adaptol.
Glycine.
Nervo-Vit.
Novo-Passit.
Persen.
Tenoten.
Motherwort extract.

During pregnancy

Many women experience constant nervous tension during pregnancy. This is due to hormonal changes in the body, increased physical activity, the awakening of maternal instincts that make mom worry about the unborn child. Purpose medicines in this case, it is carried out only by a doctor after considering all the risks of the influence of sedatives on the development of the fetus. Allowed to use during pregnancy:

Magne B6.
Novo-Passit.
Persen.
Valerian or motherwort extract in tablets.