Restore the body after prolonged stress. How to restore the nervous system after prolonged stress How to recover from stress

It is difficult to find a person who does not get into a stressful situation. Each organism functions in its own way. Therefore, everyone needs to know how to restore the nervous system after prolonged stress.

Stress is manifested by apathetic behavior, loss of interest in what is happening. A prolonged nervous breakdown can provoke dangerous diseases. Stroke, heart attack, stomach ulcer, loss of immunity - the consequences of stress. You need to be able to cope with stress, restore body functions. Ignoring the symptoms of prolonged stress leads to failure of many organs.

Causes of prolonged stress

A chronic type of prolonged nervous breakdown of the entire system occurs under the following circumstances:

great mental or physical stress;
constant conflicts (home, work);
lack of life purpose;
loss of interest in what is happening around;
not enough time to deal with everyday or urgent problems;
job loss (or threat of loss);
chronic diseases.

Knowing the causes of stress, you can learn how to restore the nervous system after stress to its original form.

Chronic stress is dangerous due to the gradual destruction that occurs in the body. If you do not immediately pay attention to stress - it is more difficult to restore strength over time.

The primary way to bring the nervous system back to normal

If you have experienced a prolonged breakdown, to restore your psyche after stress, follow these steps:

pour a glass of water, drink in small portions;
clean water will become a barrier to stroke, restore normal blood clotting;
try to quickly perform any physical action (move a chair, table, pick up some thing, walk).

This is the first aid for a long-term failure of the nervous system. Try to limit alcoholic drinks - only harm (at first it will become easier), do not restore the body and nervous system. Competently restore the nerves will help other methods.

List of products that help support, fully restore the body during prolonged stress, system failure:

milk, low-fat kefir, cottage cheese;
vegetable oil (any);
nuts;
dark chocolate with a high content of cocoa beans;
oatmeal, buckwheat;
seaweed;
vegetables fruits.

Eat the listed products, follow medical prescriptions, and the restoration of the nervous system will be more efficient and easier.

Restoration of breastfeeding during prolonged stress

It happens that a young mother gets nervous, then breast milk disappears. For the future health of the baby, the restoration of lactation is of great importance. Reasons why milk is wasted:

fright;
nervous tension;
fatigue;
severe pain;
consequences of a hard day;
the baby refuses to breastfeed;
unhealthy family atmosphere;
loss of contact with the baby, even for a short time.

Due to any of the above circumstances, the milk "burns out". It is possible to return lactation of breast milk, having survived a long failure of the nervous system. Consider the process of milk production:

a child is born, the amount of progesterone decreases, prolactin (the female hormone of childbearing function) increases;
thanks to prolactin, breast milk begins to be produced;
a special gland (hypothalamus) activates the work of the hormone oxytocin - milk enters through the ducts (arrives);
everything is simple: there is a hypothalamus, you can solve the problem of how to restore lactation after a nervous breakdown.

Milk does not disappear completely, its production stops. The reason is adrenaline (stress hormone). With prolonged nervous strain, the mother receives a large amount of adrenaline, the production of oxytocin (responsible for milk) stops. What to do, how to return the lactation of breast milk?

You need to know what helps to increase the amount of oxytocin, try to do the following:

throw away negative, disturbing thoughts, tune in to a positive mood;
drown out adrenaline with positive emotions (chocolates, shops, new clothes). Take a bubble bath, clean up;
even with a temporary lack of milk, put the baby to the chest - it provokes the production of oxytocin;
continue to express the rest (droplets) of milk to restore lactation.

During the recovery period, a young mother needs peace, support from loved ones. If someone doubts whether it is possible to restore lactation after a nervous strain, treat such people calmly, follow the doctor's prescriptions - the milk will return.

Return of strength after prolonged stress

It's not easy to deal with stress. It is difficult to get out of the state, to return to normal life. Do not try to bring yourself back to normal only on your own - consult your doctor. Based on medical prescriptions, you can effectively restore memory after stress.

There is an opinion that a long-term stressful situation develops into depression. This is not true. No need to self-prescribe antidepressants, tranquilizers. It is advisable to start with gentle drugs, to know how to restore the psyche after a nervous breakdown.

Try the following:

try to move more, walk, walk to work, shopping;
watch a positive movie instead of daily news - there is a lot of negativity;
get a dog or cat (any animal);
change the environment if possible (visit friends, spend weekends in nature, do a little rearrangement at home);
find an interesting activity and devote your free time to it;
try to go to bed and get up in the morning according to the regimen;
clean up, sort out the closet, get rid of unnecessary clothes;
smile at your mirror image.

To train your memory and restore your nervous system, try this exercise:

draw emotions, everything that comes to mind, with colored pencils;
look at the drawing, then tear or burn.

Even if the doctor prescribes to drink drugs, still combine with simple tips to help restore the nervous system. The main thing is to try to find out the cause of the nervous system disorder in order to know how to restore memory, return to normal.

Folk methods against the breakdown of the nervous system

Folk remedies eliminate many problems. There are practically no contraindications, but you need to consult a doctor. Try some homemade recipes that can restore the body:

Components	Cooking
Valerian root, motherwort, fennel, cumin (in equal parts)	Brew the collection with boiling water, let stand for 2 hours; divided into 3 parts; drink a day (course a month); soothing infusion used as a prophylactic
St. John's wort tea, you can add honey	Brew a teaspoon of herbs; drink 2 times a day
Coriander (seeds)	Prepare a spoonful of seeds (water bath for 15 minutes); drink 4 times a day, 40 ml; great remedy for irritability
Mint leaves, honey, lemon	Brew mint, drink, eat lemon with zest
motherwort herb	Pour with medical alcohol (ratio 1:5); take 20 drops 3 times a day; eliminates feelings of anxiety
Aromatic oils (orange, lavender, pine) and aroma lamp	Drop 1 drop of oil
Bath, add pine needles (pharmacy)	Take a bath for 15 minutes for 10 days

Appetite and nervous system

Post-stress nutrition occupies an important place during the recovery stage. What to do when you don’t feel like eating, how to restore appetite after severe stress, restore the body? If a person stops receiving the necessary nutrition, other diseases will develop. Try natural remedies that will not affect weight, help you return to a normal diet:

ginger root stimulates salivation, you want to eat. Peel the root, chop, add lemon juice, finely chopped mint leaves. Take the resulting mixture for two weeks in a teaspoon 3 times a day;
mint promotes the development of appetite, eliminates discomfort in the abdomen and nausea. Brew a few mint leaves and drink every day until complete recovery;
dandelion roots provoke a good appetite. Finely chop the roots (2 tablespoons), pour half a liter of water, boil. Drink 3 times a day for two weeks for ½ cup.

In addition to the suggested recipes, in order to achieve faster recovery of the body after stress, combine the intake of herbal decoctions with simple physical exercises. Eliminate the causes that led to a long-term system failure.

The adoption of herbal decoctions can be combined with tinctures of valerian, motherwort. How to restore the nervous system after prolonged stress - take vitamin C (increases immunity). Most importantly, do not allow the loss of normal weight, it will be difficult to return to normal.

Medicines for a nervous breakdown

In a stressful situation, there is increased irritability, nervousness. Ask a pharmacist in the pharmacy network how to quickly recover from stress with the help of over-the-counter medications.

Before purchasing the medicine, read the annotation, do not exceed the dosage. In order for the body to calm down after stress, pick up drugs in tablets or drops:

Valerian (extract);
Glycine;
Valocardine (calms the heart);
Deprim;
Adaptol;
Homeostress;
Peony tincture;
Relaxosan;
Motherwort tincture;
Negrustin;
Neuroplant.

Other drugs are also available. The pharmacist will tell you the best and how to treat an upset nervous system.

Sleep is an important part of recovery

Sleep helps during recovery periods for many long-term illnesses. If the nervous system is loosened, the first thing the doctor will advise is to sleep well. But, if the nervous tension has developed into insomnia, how to restore sleep after the experience?

Try the relaxation method:

repeat relaxing activities in the evenings. Sit on the sofa or sit in a comfortable chair;
try to completely relax the muscles;
with your eyes closed, feel the strength returning;
try to feel yourself after relaxing on the seashore, or walking in a pine forest;
if you want, speak aloud, discussing your problems;
think that you need to completely relax, get away from problems.

At the end of the home procedure, be sure to yawn to tune in to a long, healthy sleep. During relaxation therapy, you can light an aromatic lamp, as it will be faster to recover from stress in combination with several techniques at the same time.

To sleep well, remember to keep the temperature in your bedroom cool. If it is hot, sleep will be restless, intermittent. Do not turn on bright lights, pick up a comfortable pillow, a cozy blanket. It is possible that the mattress on the bed is uncomfortable - replace it. A surface that is too soft is not suitable for a good sleep.

When a doctor gives recommendations on how to recover from severe stress, the first thing that draws attention is whether insomnia torments. In a dream, all life processes return to normal. A good night's rest allows you to normalize brain activity. If the dream is good, in the morning there is a surge of vitality, the situation that happened the day before seems easier.

To quickly return to normal, you need to know how to restore mental balance and nervous system, having experienced a breakdown. The doctor will select an individual technique, or a combination of several options for getting out of the current problem caused by prolonged stress.

Video: How to quickly restore vitality after stress?

The term "stressed skin" is increasingly used in dermatology and aesthetic medicine. This concept combines ideas about the manifestations on the skin of the effects of stress on the whole organism as a whole and directly on the skin.

What is stress?

Stress is a non-specific reaction of the body to short-term or long-term exposure to various extreme damaging factors that threaten the constancy of its internal environment. This reaction is accompanied by physiological changes involving the endocrine system - the hypothalamic-pituitary system, adrenal glands, the reaction of the sympathetic division of the autonomic nervous system. All this affects the function of all other organs, including the skin, which is visually especially and primarily manifested on the skin of the face.

Thus, stress is characterized by the development of a general adaptation syndrome, in other words, it is a physiological way of the body's response to the impact of multiple physical, chemical, biological and social stimuli. Adaptation syndrome is a non-specific stereotypical changes in the functioning of the nervous and endocrine systems, aimed at maintaining the internal environment (homeostasis) of the body. It goes through three stages in its development:

the phase of mobilization caused by "alarm signals" about the danger or violation of the state of the internal environment of the body, coming from the peripheral nerves and the central nervous system as a result of short-term exposure to a potent stimulus; the stage of mobilization may be short and end with a gradual return to normal; in this case, it plays a relatively positive role, since it increases the adaptive capacity and resistance of the body to adverse stimuli;
the phase of resistance, during which the body gradually still adapts due to additional non-specific mechanisms and becomes resistant to excessively strong or continued exposure to stimuli; under these conditions, the stress of functioning of all systems is often accompanied by various diseases, including skin diseases, and a decrease in the quality of life;
the phase of decompensation, in which the function of the endocrine system is especially activated, followed by depletion of the adrenal cortex and the adaptive capabilities of the body.

In a holistic organism, its general stress state is measured by the physiological reactions of the nervous, endocrine, immune, and vascular systems, which cannot but directly affect the skin as an organ. As a result, after stress, rashes of a different nature may appear on the skin, due to a decrease in immunity and a weakening of its barrier function, infectious-allergic acute inflammatory processes, chronic dermatosis (,), hair loss, etc.

At the same time, the skin, which is a barrier tissue, is characterized by the presence of a complex of its own non-specific adaptation mechanisms that develop in response to both stressors affecting the entire body and damaging factors of a local nature. The adaptation syndrome is universal in nature and develops in accordance with the stages listed above, both under the general and local impact of traumatic factors.

General principles of the effect of stress on the skin

The characteristics of the mechanisms of influence of damaging factors are based on the presence of a multifunctional barrier of the epidermal layer of the skin. It consists of the following types of protection:

Aqueous, including a tight adjunction of the cells of the stratum corneum, a double layer of lipids (ceramides) that hold together the flat scales of the stratum corneum (corneocytes), and a natural moisturizing factor (NMF) contained in corneocytes and consisting of amino acids, electrolytes, lactic acid and its salts, urea etc. It stimulates the synthesis of ceramides, maintains the optimal level of moisture in the skin, helps maintain their elasticity and firmness, etc.
Physical, represented by the stratum corneum, intracorneocytic matrix and desmosomes, which are one of the types of strong contact between cells.
Antioxidant, which is a molecular and enzymatic system.
Antimicrobial - acidity of the stratum corneum, antimicrobial peptides and lipids, Langengars cells and chemokines - cytokines involved in the activation of leukocytes and controlling the direction of their movement during the inflammatory process.
Photoprotective - melanogenesis, stratum corneum, urocanic acid, which also regulates the acidity of the environment of the deeper layers of the epidermal layer.

Age-related changes, as well as the impact of various external and internal stressors, lead to the destruction of protective factors, which results, first of all, in dehydration of the skin during stress. With age, it becomes even more accessible to penetration and exposure to damaging factors. In modern dermatology, there are two main types of stress that have a negative impact:

Oxidative, or "physical".
Psychological, or nervous.

physical stress

Free radical oxidative stress is caused by biochemical reactions involving free radicals. The latter are formed and gradually accumulate in the skin, causing lipid peroxidation and destruction of cell membranes and intracellular structures.

Free radicals are formed as a result of the influence of ionizing and excessive ultraviolet radiation, the environment polluted with chemical aerosols, tobacco smoke, the temperature factor of the environment, poor nutrition, insufficient presence of antioxidants and microelements (zinc, copper, selenium) in food products that have antioxidant properties, sedentary lifestyle, various diseases of internal organs, etc.

Psychological stress

It is caused by acute severe and / and prolonged neuropsychic stress, accompanied by overwork and fatigue, anxiety, feelings of guilt, anger and disappointment, a state of frustration, when a traumatic situation arises of the alleged or real impossibility of fulfilling one's desires, etc. All these stressful conditions are reflected in the basic mechanisms of the functioning of the skin and its barriers.

A sudden, acute neuropsychic factor leads to a reaction of the endocrine system. Endocrine glands secrete a significant amount of biologically active substances into the blood - stress hormones, primarily adrenaline and norepinephrine (secreted by the adrenal cortex), affecting the autonomic nervous system, heart and blood vessels. This explains the appearance of hyperemic spots on the skin during stress, resembling an allergic reaction.

The adrenal glands also produce the glucocorticoid cortisol, which, in addition to its anti-stress effect, leads to:

a decrease in the synthesis of collagen and elastin proteins synthesized by fibroblasts;
inhibition of melatonin production, which reduces regenerative processes in tissues;
the development of skin inflammatory processes (with prolonged exposure to cortisol), in which a group of enzymes (hyaluronidase) is released that can break down hyaluronic acid, which also explains dry skin.

Stress and inflammation are closely related. In addition, keratinocytes, which make up the bulk of the epidermis, are the first to contact external stressors and, therefore, are the first to trigger the development of inflammatory processes in the skin through cytokines in the form of expansion of small vessels and an increase in the permeability of their walls. The cells involved in the inflammatory response contribute to the formation of an even greater number of free radicals, which provokes the development of an even greater number of lipid peroxidation reactions that make up cell membranes and intracellular structures, and cell necrosis.

A particularly pronounced negative effect is exerted by the combined effect of physical and psychological types of stress, leading to a gradual depletion of adaptive-protective mechanisms. The skin after stress loses its natural biological balance, as a result of which it becomes drier, there is a feeling of tightness, reddish spots appear. With continued exposure to negative factors, its increased irritability occurs and signs develop - the complexion changes, the skin becomes lethargic, the number of wrinkles increases and folds deepen, and signs appear.

How to restore skin after stress

Based on a brief summary of the types, mechanisms and consequences of stress, it becomes clear that slowing down the processes of premature aging and their manifestations, primarily on the face, cannot be effective only with a local effect on the skin. Constant comprehensive measures are needed to minimize both the intensity and duration of the influence of negative factors on the entire body - limiting exposure to ultraviolet rays, proper nutrition, balancing physical activity and rest, psychological auto-training, correction of the function of internal organs, etc.

In addition, it is necessary constantly, especially after the age of 30-35, to carry out proper skin care with the help of cosmetic preparations and cosmetic procedures. It is advisable to carry out soft peels (,), the use of active moisturizing, improving microcirculation and anti-inflammatory drugs, cosmetic preparations, nourishing masks that promote regenerative processes and restore the skin barriers mentioned above, and in the spring and summer period - also products with ultraviolet filters, etc. d.

Stress is a constant companion of modern man. Even the most stress-resistant person can feel this state. A strong emotional outburst, trouble at work, illness - all this is a blow to the nervous system and, as a result, stress.

If it was not possible to avoid a stressful state, then it is very important to know how to properly recover from stress, what you should pay attention to first of all, how to restore “calm” to the nervous system, overcome pain in the heart and discomfort in the stomach.

There are no single postulates on how to behave in a post-stress period. It all depends on the intensity of the experienced shock, on the human nervous system and other characteristics of the organism. Some have a severe heartache, others have disturbed sleep, others are rapidly losing weight and then manage to gain 5 kilos more.

Increased physical activity;
Proper nutrition;
Rest and relaxation.

Physical training

No wonder they say that sport is life. But in this case, we do not mean professional sports, crazy workouts in a fitness club or a 10 km cross. Such strong loads do not help to calm down, but only increase the pressure on the heart. To begin with, you should take walks in the fresh air every day for an hour. It is also worth doing a simple exercise in the morning. Fresh air, in this case, has a good effect on the general condition of the body, restores the undermined psyche. Walking contributes to the restoration of the nervous system, allows you to put your thoughts in order.

As an additional burden, you can stop using the elevator or leave it 3-4 floors earlier than necessary. Physical activity will help to lose or not gain excess weight, activates metabolic processes in the body. But here it is important not to overdo it, if after the stress the general condition is observed, general weakness, heart and head aches - it is enough to start with a 15-minute walk near the house.

Swimming will help calm your nerves. 2-3 visits to the pool per week will strengthen the body. Firstly, swimming perfectly synchronizes the work of the muscles, which allows you to raise their tone, strengthen the nervous system, relieve the remnants of tension, lose weight, train the heart and the entire circulatory system.

A great option after a lot of stress is going out into nature. Hiking in the mountains, in the forest or on the river helps to relax, calm, distract, help to gain the positive energy of nature. In moments of unity with nature, the torn nervous system is restored thanks to “active meditation”. This is a kind of meditation when calming and restoring vitality occurs in motion, in a state of full consciousness.

Food

Healthy and proper nutrition is an axiom for any person. In improving the condition in the post-stress period, nutrition plays a key role. The fact is that at the time of stressful experiences, a person rapidly loses weight. Nervous exhaustion, loss of appetite, indigestion - all this negatively affects the body, a person "melts" before our eyes. Sometimes, of course, it happens that at a moment of strong emotional stress, the appetite increases dramatically, nutritionists talk about “stress eating”. But this is less common, most often the weight falls, and the process of “jamming” begins after the stress experienced. This is natural, since the body is exhausted and gains all the substances necessary for life through the absorbed food. In this case, a person is rapidly gaining excess weight, as in stressful situations he prefers fatty, fried, spicy foods. But how to recover from stress with the help of nutrition and not harm the body?

To gain your normal weight and not add extra pounds to it, you must:

Eat foods containing vitamins. First of all, you need to pay attention to foods containing B vitamins. The diet must contain nuts, cereals, beans (B1 vitamins), liver, poultry, hard cheese, eggs, seaweed (B2 vitamins), offal, red meat (vitamins B3); yeast, cereals, green vegetables (vitamins B5); beef, veal, milk, green pepper (vitamins B6); mushrooms, cauliflower, carrots, onions, parsley, soybeans, seafood (vitamins B9, B12).

In addition, vitamins of group C have a positive effect on the body after stressful situations: orange, lemon, parsley, broccoli, radish.

Be sure to eat foods containing Omega 3 acids: fatty sea fish, cod liver, flax seeds, walnuts. The use of these products will help gain lost weight, improve metabolic processes in the body and increase brain activity.
To gain lost pounds you need to eat at least 4 times a day, at the same time. At one meal, you need to eat everything that was planned, but at the same time do not overeat. An overloaded stomach hurts, and this will not help you gain weight, but will only create additional discomfort.
It should not be forgotten that you need to gain the lost gradually (1.5 - 2 kg per month), while the calorie content of the entire daily diet should be distributed as follows: breakfast - 30%, snack - 10%, lunch - 40%, dinner - 20% .

Sleep and rest

Healthy sleep is the basis of normal well-being. A well-known fact - a person should sleep 7-8 hours a day. And in order to restore the nerves and psyche after stress, you need to get enough sleep. In the early days of recovery, sleep should be as long as possible. Sound healthy sleep promotes the restoration of vitality, as if "restarting" the body and all metabolic processes in it. Unfortunately, after stress, sleep is disturbed: the head hurts, the heart aches, the pressure jumps. Hence the inability to calm down, which is essential for sound sleep.

To normalize sleep, you must:

Seek help from healing herbs.

You can calm down and relax thanks to this infusion: mix mint leaves and three-leaf watch (2 tablespoons each) with hop cones and chopped valerian root (1 tablespoon each). Pour the mixture with boiling water (1-1.5 liters) and leave to cool completely. Then strain and use to wash your hair. This procedure calms the nervous system, the heart and its rhythm.

If stressful situations are constant companions in life, you can prepare restorative and soothing tinctures in advance. Pour cinquefoil root (100 grams) with alcohol or vodka (0.5 liters) and leave in a glass bowl in a dark place for 20 days. Then add chopped valerian root (1 tablespoon), cedar cones (3 pcs.), 4 tablespoons of sugar to 1 tablespoon of this infusion and pour everything with vodka or alcohol (0.5 liters). Leave in a tightly closed glass container for 10 days. After strain and consume 1 tablespoon at night. This tincture strengthens and normalizes sleep.

You can normalize sleep immediately after experiencing stress as follows: St. John's wort (5 gr.) Pour 250 ml. boiled milk, bring to a boil and simmer for 4-5 minutes. Cool and drink 20 minutes before bedtime. Sleep, after such a medicine, will be calm and deeper.

Carry out bath procedures.

Bath - relaxes the muscles, has a calming effect on the heart and psyche. With the help of a bath, not only toxins are removed from the body, but also stress hormones accumulated during a critical period, excess weight disappears, memory improves. For restorative bath procedures, it is better to choose a juniper broom, and after the bath, you need to drink herbal tea with the addition of mint and honey. But, if the heart hurts a lot or there is dizziness and headaches caused by vasospasm, then going to the bath should be postponed.

You can recover from a shock thanks to breathing: inhale - 5 seconds, hold your breath - 5 seconds, exhale - 10 seconds. And so for 3 minutes. This method allows you to return the breath and heart to a normal synchronous rhythm.

A simple exercise to relieve negativity: stand straight, feet shoulder-width apart, hands on the belt. Take in air for five seconds, exhale sharply through your mouth at the same time lower your hands. Repeat 2-3 times.

Glad to see you on the blog pages))

In one of the previous articles, I mentioned that about six months ago I found a remedy that can treat nerves at home.

Stress is a kind of protection of the body from various external factors: danger, overstrain, unpleasant news, phobias, and even minor household problems.

He comes in different guises: some people become excited, others are attacked by a complete stupor. Adrenaline is to blame - a hormone that "lives" in the human body. He reacts sharply to fears and rises sharply at the moment of danger.

Adrenaline makes the body concentrate and look for a way out of the current situation, and therefore, with short-term stress, it is even useful.

Only prolonged stress is dangerous, due to which a person loses vitality, mental and physical health. No wonder there is a saying among the people: “All diseases are from the nerves”, and among doctors there is another saying: “All the problems are in the head”, so many are wondering - how to become calmer and not nervous?

Our reaction to external factors is so diverse that literally anything can become a cause of stress: parting with a loved one or his loss, unfavorable relationships at work or dismissal, troubles in the family, for example, serious illnesses of relatives and our own, and even such, it would seem , not the saddest or most significant events such as a change of residence, upcoming public appearances, expectation of guests.

Very often, the cause of stress lies within a person, it is dissatisfaction with oneself, self-criticism and a number of other personal problems.

stress symptoms

See if you have the most characteristic symptoms of stress:

frequent headaches, including. My migraine is just a “partner” of stress ((If you also suffer from its attacks, then I recommend an article that helps to fight it.
apathy, depression, depression, pessimism, lack of interest in life;
nervousness, irritability or tearfulness;
internal tension, inability to relax or, conversely, inability to concentrate, poor perception of information;
the appearance of "nervous" habits: swinging the leg, tapping the table with a pencil, biting lips and nails, etc.;
irritability and aggression in women at different age periods associated with hormonal imbalance;
indifference to loved ones, even to their own children.

The effects of stress

Stress almost never goes away painlessly, if the psychological state of a person is not corrected in time, it will lead to disruption of the work of many organs and systems.

And prolonged stress can lead to very serious failures such as: cardiovascular diseases, peptic ulcer, depression and neuroses, headaches, atherosclerosis, allergies and eczema, accelerated aging of the body, decreased immunity, type 2 diabetes, oncological processes, chronic constipation or diarrhea, bronchial asthma, sexual health disorders.

These are the most common problems in the body that occur against the background of stress and, unfortunately, the list can be continued. Those who are under the influence of prolonged psychological stress often ask doctors the question: “How to restore the nervous system?”.

How to restore the nervous system after prolonged stress

Our citizens, to put it mildly, do not really like going to the doctors)) and in most cases they begin the treatment of depression on their own, resorting immediately to “heavy artillery”: pills for depression and irritability, as well as powerful psychotropic drugs.

But not every stress is depression, and it is necessary to start the recovery of the body with the help of safer methods and medicines.

How to deal with irritability and nervousness at home

Ideally, get advice from a psychotherapist who will help you understand the cause of prolonged stress and develop an individual plan to overcome it.

According to doctors, the most popular methods of “fighting nerves” are:

special nutrition for the brain and nervous system;
change of scenery (vacation, interesting trips, meeting with friends);
relaxing baths;
passion for interesting things (knitting, drawing, reading books, etc.);
relaxing techniques (meditation, yoga, reading prayers);
repetition of affirmations - positively convincing phrases ("I am healthy!", "I am calm and relaxed" and the like);
listening to music that restores the nervous system (you can read more in the article);
breathing exercises to help you focus on yourself;

But the most important thing is to eliminate the cause of stress.

But this, as always, is easy to say, but not always possible to do, so you need to try to tune your nervous system so that it responds more easily to stress and stimuli.

How to restore nerves after severe stress folk methods

Herbs for nerves and stress

Calming collection.

We take in equal parts fennel, motherwort, cumin, valerian.

We brew a full tablespoon (with a slide) of the collection with 250 ml of boiling water, insist, and take it three times a day, dividing the infusion into three equal parts. The course of treatment is 30 days. Preventive courses are held twice a year (in spring and autumn).

Hypericum antidepressant tea.

Brew a teaspoon of dry raw materials with 200 ml of boiling water. Drink twice a day with honey, like regular tea.

A decoction of coriander seeds.

Prepare a decoction: brew a teaspoon of coriander seeds with boiling water (200 ml) and leave to languish in a water bath for 15 minutes. The decoction is taken in a small glass (30-40 ml) four times a day. Continue treatment until the condition improves and mood improves. Coriander is an excellent remedy for irritability.

Mint tea with lemon and honey.

During the day, drink mint tea (preferably wild, growing in the meadows) with honey. Linden and sweet clover honey is ideal. Lemon must be consumed with the skin, chewing thoroughly. Citrus peel contains many essential oils that have a beneficial effect on the human nervous system.

You can also drink herbal teas from lemon balm, chamomile, calendula, oregano, hops. Brew these herbs in the usual way, like a tea, and drink alternately. They have a mild sedative effect, reduce heart rate and improve sleep. The treatment is long.

Motherwort tincture.

Dry motherwort herb is poured with medical alcohol and insisted for a month. Proportion: 1:5. Take 20 drops three times a day for a month. Motherwort will perfectly remove the heartbeat and anxiety.

Herbal sachet.

Put a collection of herbs in linen bags, or you can use any plant separately: hop cones, oregano, lavender, lemon balm, rosemary.

Place the bags at the head or put under the pillow. Outgoing aromas relax the body and relieve irritation.

Aromatherapy.

Beneficial effect on the nervous system oils: orange, ylang-ylang, cedar, pine, lavender.

Aromatization is carried out using an aroma lamp, observing the dosage: 1 drop of oil per 5 m 2 of the room.

Coniferous baths.

Buy pine needle extract at the pharmacy. According to the instructions, dilute the drug in the bathroom. Take the procedure for 15 minutes. The course of treatment is 10 days.

There is also the "right" food for the nervous system.

Foods that uplift depression

(many of them contain in large quantities, which helps with disorders of the nervous system):

Dairy products (low fat);
fish, especially fatty varieties;
nuts and seeds;
vegetable oil;
cereals (oatmeal and buckwheat);
chocolate (with a high cocoa content, over 70%);
meat, especially pork, duck and game birds;
seaweed;
egg white;
fruits and vegetables: avocados, bananas, beets, chili peppers, celery, broccoli, garlic, tomatoes.

Modern dietary supplements and pharmaceutical preparations for irritability and nervousness

Modern pharmacology has a huge supply of drugs that act on the nervous system with varying degrees of intensity.

Therefore, the choice of the drug depends on the activity of the person and the required concentration of attention, since there are sedatives for stress that do not cause drowsiness, as well as enough drugs with the opposite effect.

Pills for nerves and stress, a list of names

In a pharmacy, you can purchase the following remedies and tablets for irritability and nervousness:

When choosing funds, read the instructions in advance, since I cannot even include a brief description of the drugs in this article.

Adaptol;

Valerian extract;

Valocardin;

Valemidin;

Glycine;

Homeostres;

Deprim;

Landyshevo-motherwort drops;

Negrustin;

Neuroplant;

Novo-passit;

Persen;

Peony tincture;

Motherwort tincture;

Relaxosan;

Tenoten;

Cipramil;

Phytosed.

I have tried some of the above drugs, but I will not name which ones, because they did not have the desired effect, perhaps this is my personal perception and they will work differently for you.

I’d rather tell you about a remedy for stress and nerves, which I really, really liked for its general effect and, most importantly, because it is a sedative for stress that does not cause drowsiness .

Such pills for irritability and nervousness for me turned out to be amino acids: 5-htp hydroxytryptophan and Gaba - gamma-aminobutyric acid.

Hydroxytryptophan, what is it?

It is an amino acid that in our body is the biochemical precursor of serotonin, a neurotransmitter that calms the psyche and creates a feeling of emotional well-being.

The drug is very effective in depression, because in people suffering from it, the level of serotonin and tryptophan is lowered in the blood, so if it is important for you to overcome depression and return to life, this amino acid is just right.

Also, hydroxytryptophan is successfully used for increased anxiety, depression in the premenstrual period, sleep disorders, seasonal affective disorders - "autumn depression", nervous exhaustion, headaches and prolonged migraines.

Against the background of taking 5-htp hydroxytryptophan, appetite is suppressed, and this contributes to the loss of extra pounds, which is important for overweight people.

According to my personal feelings, 5 hydroxytryptophan coped with all the tasks, not only well, just excellent.

It really calms the nerves, relieves tension, eliminates anxiety and irritability, improves mood, while there is neither drowsiness nor lethargy. The only thing I didn't notice was a decrease in appetite 😉

I would like to draw your attention to the fact that this drug does not have an instant effect, that is, there is no such thing - I took the first pill and was immediately cheerful and calm. I felt its effect only towards the end of the second week of taking it, but the effect was long-term and impressive.

Apparently, it is necessary for 5 hydroxytryptophan to accumulate in the body, to restore the required level of serotonin. I read reviews of experts that it takes three months for the accumulation of these substances.

How to take hydroxytryptophan

The safe daily dose of hydroxytryptophan is 300-400 mg per day.

At first I bought a package of 100 mg, where you need to take one or two capsules a day, I took one twice, that is, 200 mg was obtained per day.

Now I have 5-htp hydroxytryptophan dosed at 50 mg, which I also drink one capsule twice a day.

The drug can be taken immediately before bedtime, especially for those who have sleep disorders, and for depression and anxiety, it is better to divide the daily rate into several doses.

Always take the drug before a meal, because after a meal other amino acids will be delivered to the brain and the effect may not be complete.

To prolong the action of hydroxytryptophan, it is advised to take it simultaneously with niacin.

Who is 5 hydroxytryptophan contraindicated for?

The only contraindication is asthma, since any serotonin precursor can worsen the condition of an asthmatic. Otherwise, 5-hydroxytryptophan is completely safe.

You can buy 5 hydroxytryptophan in the iHerb store that has been checked many times: a cheaper option and. More expensive option: 50 mg dosage and 100 mg dosage.

Try to start taking the drug with minimal doses, this will enable the body to start a self-regulation system.

Another Tried Gaba, Gamma-Aminobutyric Acid

What is Gaba?

This natural non-addictive amino acid is an effective tranquilizer and is practically safe to use. Improves mood in depression, removes anxiety and irritability, is a sedative, helps with sleep disorders.

Gaba is an excellent relaxant that maintains the adequacy of behavior.

According to doctors, it is able to cope with convulsive seizures, helps restore speech and memory in stroke survivors, and even helps reduce blood sugar levels.

This amino acid may not be enough even if you follow a low-protein diet, as well as with a lack of vitamin B6 and zinc.

I tried it, I also really liked the effect of the application.

Gaba use and doses

Since this amino acid does not cause drowsiness, it is used during the daytime.

Available in different dosages ranging from 100 mg to 750 mg.

With severe anxiety and irritability, it is quite enough to take from 500 mg to 4 g. Higher dosages are prescribed by a doctor in cases of depression or convulsive seizures.

I bought a package with a dosage of 100 mg in which you need to take 1-3 capsules per day. With mild symptoms, this amount is enough.

If you haven't shopped on iHerb yet.

Good luck with your shopping and a healthy nervous system 🙂

Details

Having experienced another trouble, we begin to think about how to recover from stress. A few moments after stress leave a devastating mark on the psyche. The survivor of stress begins to be haunted by obsessive thoughts, fears, sleep is disturbed and other unpleasant things. In addition, after stress, various deviations can appear in the body:

depression
Hyperexcitability
Headaches due to spasms of the vessels of the brain and circulatory system
Insomnia
Apathy
Various pains
Endocrine disorders
stomach cramps
High or low blood pressure, etc.

It is these "fellow travelers" of stress devoted to the mass of scientific papers. Even the ancient Greeks tried to solve the problem of stress resistance. In their opinion, and we must admit that they are right, the strength of the individual lies not in avoiding stress, but in the ability to recover from it.

Prolonged stress contributes to the occurrence of diseases, initially of a functional nature, and then more serious ones. For this reason, quickly getting rid of severe stress will help save the body from health problems.

And so, the first way to recover from stress is to have a good, long sleep. After a stressful experience, it is important to relax. This is where sleep is supposed to help. You need to sleep as much as possible to get tired of sleep.
Directly after stress, it would be nice to take a walk in the fresh air. It is better if this walk is long, allowing you to enjoy the healing air and the beauties of nature.
After severe stress, a saline solution of one teaspoon of salt and half a liter of slightly cool water will restore peace of mind. This solution should be rubbed all over the body during the day and do not wash off for two hours.
Smile more often. Make it a habit to start your day with a smile. During the day, smile at acquaintances, if a smile is not appropriate, smile mentally. In the evening, getting ready for bed, smile your most sincere smile at your reflection in the mirror.
Put things in order at home, sort out things in the wardrobe, at the workplace. There is an opinion among psychologists that in this way, you can “put things in order” in your head.
Immediately after the stress, no later than 15 minutes, draw your emotions with colored pencils and burn or tear the “masterpiece”.
After stress, a business of interest will help restore strength. Surely there is some kind of activity that you only dreamed of: crocheting an openwork collar, carving a horse figure out of wood, learning to dance the tango or swim. Thus, you abstract from stress, set new goals, albeit not on a global scale.

Bath for stress

Bath is a wonderful source of strength and positive emotions. We have already talked about it, but its value is simply invaluable. Bath procedures will help you relax, get rid of stress and put your body in order. The fact that our emotions and the state of the body are connected, we have already said repeatedly. Pleasant muscle relaxation, bestowed by the bath, brings peace of mind, calms emotions and psyche. Water washes away dirt not only from the skin, but also from the soul.

In the bath, toxins and stress hormones are removed from the body. Tea from dried berries and raspberry leaves, chamomile flowers and mint leaves will enhance this cleansing.

No good bath is complete without the use of a broom. As a "cure" for stress, you should use a birch, juniper or oak broom. In order for the procedure to be as pleasant as it is useful, the broom must be steamed. Venik does not like boiling water, he steams it with hot water an hour before the procedure. Before using a broom, it is necessary to warm the body in the steam room. Then lightly patting the body with a broom, "walk" over the arms, legs, torso. Gradually increase the strength of the pats. After the procedure, you should drink tea with honey. This will help induce more sweating. While resting from the steam room, you should wrap yourself in a terry towel all for the same sweating enhancement. The number of approaches depends on your desire and the condition of the vessels.

A positive charge will bring a cosmetic procedure. After the steam room is the perfect time to use the scrub. As a scrub, you can use a mixture of honey and sea salt (1: 1). Rubbing the body with a scrub, all deposits are removed, pores open. After the scrub, you can visit the steam room again, applying a broom to your face, thereby creating the effect of aromatherapy. Finally, green tea with honey. After the bath, you need a good rest. A full-fledged trip to the bath helps cleanse the body of toxins, reduce weight up to two kilograms, and facilitates the work of the kidneys and vascular system. But the most important thing after the bath "leaves" a bad mood, its place is occupied by peace and tranquility. After the bath improves sleep and memory.

plant power

Among folk recipes for restoring strength after stress, a drink of 9 strengths occupies a special place. It helps to restore peace of mind, eliminates depressive disorder. It is prepared from a glass of elecampane root, 5 g of "live" yeast, a glass of sugar, two liters of chilled boiled water. All ingredients are mixed and placed for 10 days in a dark place, closing the container with a lid so that the drug gains strength. The finished medicine should be filtered and taken from stress three times a day for a tablespoon.

The infusion normalizes the work of the kidneys, lungs, liver, helps to unload blood vessels, restores sleep, strengthens memory.

An infusion of mint, trifoliate watch, hops, valerian (2:2:1:1) will help restore a serene sleep and bring lasting calm after stress. Mix herbs in 1 ½ cups of water. Insist two weeks. They wash their hair with the resulting drug.
It will restore vitality after a disorder, strengthen memory and allow you to maintain “icy” calmness all day with a potion of a tablespoon of buckwheat honey, juice of one lemon, 18 almonds, 16 geranium leaves, 10 g of valerian tincture and 10 g of hawthorn tincture. Take the medicine in the morning in a teaspoon.
Return sleep, strengthen the psyche vodka tincture of three cedar cones, art. spoons of valerian, st. spoons of ready-made tincture of marsh cinquefoil, four tablespoons of sugar. For the drug you need half a liter of vodka. The listed ingredients are poured with vodka for 10 days. Store the drug in a dark place. They drink homemade medicine for six months in a tablespoon before going to bed. If you could not find a tincture of cinquefoil, then you can cook it yourself. 20 days insist 100 g of cinquefoil in vodka (0.5 l).
Pour a liter jar into the floor with ¼ crushed valerian roots, pour vodka over them. The drug is prepared for a month. Used as a stress reliever. You need to sniff the drug before going to bed and during the night waking up. Not immediately, but gradually the dream will return.
Restores the psyche after stress milk infusion of 5 g of St. John's wort and milk. St. John's wort is poured with boiled milk, simmered over low heat for no more than five minutes. Drink all cooked at one time before going to bed.

Breathing exercises

Breathing exercises bring instant results. It relieves muscle and emotional tension, normalizes blood pressure.

One of the simplest exercises to recover from stress - spread your legs shoulder-width apart, place your hands on your belt, take a slow breath with your “belly”. Exhale quickly, sharply, while throwing your hands forward, pronouncing the sound “ha”. At the moment of exhalation, imagine that you are throwing out all the negativity. You can repeat the exercise several times, as needed.

Psychological recovery methods

A lot has been said about psychological methods of recovering from stress, but we have never mentioned such a tool as ideomotorics. Literally, this term means mental movement. Scientists consider ideomotorics to be an internal, reserve mechanism of the psyche.

Distinctive features of involuntary motor movements and automatically controlled ones are that the latter are designed to get rid of stress and its consequences, expressed by psychological stress.

Classes are conducted under the guidance of an instructor. They consist in creating a mental image of movement. Ideomotrics techniques are a symbiosis of mental images and muscle-articular relaxation.

Emotional instability will help to overcome:

Visualization is the deliberate creation of mental images, sensations, experiences, processes (warmth in the legs, mountain peaks, flight, feeling of love, etc.)
Motivation - a series of exercises aimed at teaching the technique of movement, activation of consciousness and the creation of ideomotor images
Perception is a number of methods that allow you to correctly assess the situation, build models of a desirable future, and create algorithms for achieving it.

When working independently with a personal post-stress state, it is necessary to mentally understand the situation, sort it out “on the shelves”. Having built the image of the offender, forgive him, do not carry a grudge. Understand that the person who offended you does not even think about you, and you finish yourself off with your own experiences. Your experiences are your experiences, and they bring neither relief nor retribution to anyone.

To stop self-destruction from stress, replace negative emotions with forgiveness, calmness, joy. Learn this trick and then use it whenever you feel like it's disturbing.

In the event that your efforts do not bring the desired result, seek the help of a psychologist or psychotherapist.