Alone in the question "how to relieve stress and calm the nerves?" sees a constructive solution.

Another goes around this delicate task, and the third, using the calculations of the first and the caution of the second, puts into practice the fight against stress and tension with the help of a smile.

What causes stress?

We live in a fast paced era. Two decades ago, a person dreamed that a computer could fit in his pocket. It has become a reality. Protein shakes are replacing food, and flying cars with wings can be done by mastering Transition - a transforming car.

In pursuit of time, advanced technologies, finances, household chores, we forget about ourselves. We remember only in the hour of ill health, depression and stress. That is, in the period when they are inevitably left to their own devices. But these experiences that destroy the heart and soul can be reduced to zero. It is enough to follow a few simple recommendations.

The best way to deal with stress is to avoid it.

Discord and conflicts in the family circle occupy, perhaps, the top line of the stress rating. Anger and hidden grievances fill the entire family space. Often these emotions are only part of a spiritual storm brought to the hearth from external sources. Problems at work, financial difficulties, endless traffic jams in the metropolis - the diversity of stressful situations is off scale. There is a way out: take a deep breath, then exhale and analyze family relationships alone with yourself:

1. Is your opinion objectively enough in relation to household members? Do you go too far in communicating with them?
2. How critical are you of yourself? Is this criticism objective? Missed nothing?
3. Do you have too high requirements in relation to the family? Do you remember to evaluate their strengths and capabilities?
4. What will happen to you if the family suddenly disappears? At all. Have you thought about it?
5. Did you smile at them today? Did you hug them? This is extremely uplifting.
6. When was the last time you gave them gifts? After all, giving is twice as pleasant as receiving.
7. Silence is gold. Never tell anyone about quarrels in the family. People still don't understand other people's problems. To comprehend someone else's situation, you need to go the way of this person.

Advice! Evaluating your actions is a good reason to calm down and soberly assess the home environment.

Stress is the main enemy of our health. At the same time, stress is an absolutely normal mental reaction that prepares the entire body for physical activity. At the moment of a strong experience, the body gives a signal, hormones are released, muscles tense up, nerve impulses are activated, and blood pressure rises.

If such emotional and physical stress loads occur systematically, without working out muscle energy, but with the release of hormones, then this will lead to serious diseases. Therefore, this must and can be fought. How to calm the nerves with the help of muscle activity and relieve stress, tips for eliminating which are given by psychologists:

• Physical activity. At the moment of emotional excitement, you need to perform such active physical exercises so that the body is at least a little freed from the compression formed at the time of stress. Jogging or squatting will help to relax muscle tissue and work off that part of the hormones that have been thrown into the body.

• Aromatherapy. It is necessary to find for yourself those smells, those aromas that will cheer you up and help relax the whole body. Aroma smokers and baths with essential oils will give you magical moments of stress relief.
• Breathing technique. Standing or sitting, straightening your back and relaxing your shoulders, take alternately deep even breaths through your nose, and exhale with your mouth slightly open. 10 reps.

Advice! Develop a program of behavior for a specific situation - nervousness will decrease significantly.

Sonic stress relief

Sounds, like scents, can do wonders for our moods. The laughter of a child, the purring of a cat, the chirping of a cricket evoke ambiguous emotions, and a heart-pleasing retro melody evokes heart-warming memories. Record music or sounds into your mobile phone to accompany and improve your mood.

• Sound of the surf. Closing your eyes, you can imagine yourself sitting on the ocean: endless waves roll up to your feet and dissolve in the sand.
• The crackle of a fire. It will remind you of a bygone childhood and youthful nightly gatherings.
• Trills of birds. One of the touching meditative sounds. Mentally transfer to the fabulous forests.
• The murmur of a stream. Flowing in a small stream from the crevice, it breaks on the stones.

Advice!For certain groups of people, the complete absence of sounds is a real relaxation. Experiment with sounds and choose your favorite from the collection.

Children and cats are relaxation geniuses

In today's world, after a hard day's work, it is difficult to find the strength, both moral and physical. Fatigue, nervous tension, pain in the body - this is the luggage that we carry with us everywhere and accumulate day by day.
But as it turns out, getting rid of this burden is quite simple. There is one exercise, 30 minutes of which replaces a full sleep, and 10 minutes is enough to reboot the body during the working day.

It consists in lying on your back on a smooth, hard surface, for example, on the floor and noticing those muscle groups that are unnecessarily tense. Then deliberately try to relax them. And so on. The lesson can last indefinitely, but it brings a huge amount of benefits.

The exercise is based on observing babies and cats, or rather, how they sleep. If a cat or child is placed on soft sand and gently lifted when they fall asleep, we will see a remarkably even print. The thing is that these creatures dear to the heart very evenly distribute the weight of the body over the entire area of ​​​​contact with the surface on which they lie.

If an adult does the same exercise, then only marks from strongly depressed shoulder blades and sacrum will remain on the sand. The remaining parts of the body, due to constant, chronic muscle tension, have little contact with the sand and are not imprinted on it.

Advice! To become like cats and children, you need to try to completely get rid of muscle tension. After him, the nerves will calm down, the stress will go away.

Sports and stress - who wins?

You can talk for a long time about the advantages and disadvantages of intense sports, but as a remedy for nervous tension and stressful conditions, physical exercises occupy a dominant place.

Science has long established that the most acceptable way to neutralize the release of excess hormones (adrenaline and norepinephrine) during stress is active sports.

Physical activity improves:

• muscular framework;
• tendon elasticity;
• circulation;
• lymph drainage.

Systematic stress impairs the functioning of the immune system, which makes a person susceptible to infectious diseases. Regular exercise contributes to the production of the hormone of happiness - endorphin, which actively fights stress.

Swimming has a life-giving effect on most of the muscles. With its help, metabolic processes are activated, blood vessels are strengthened, blood is saturated with oxygen, stress recedes.

Advice! Regular exercise develops a bookmark for persistent resistance to stress.

Relieve stress on the couch

For young mothers who have a baby in their arms, the above methods are not suitable: there is a lot of trouble with the child. But how to relieve stress, get rid of tension and calm your nerves at home? There is a whole range of exercises for relaxation, while leaving the walls of your apartment is not at all necessary.

• Belly breathing. Slowly take in air through your nose, while inflating first the stomach, and then uplifting the chest. Exhale everything in the same sequence: first the stomach, then lower the chest.
• Breathing 2. Slowly, inhale deeply, then pause and exhale slowly. Try to keep the length of inhalation, pause and length of exhalation equal in time.
• Belly laugh. Lying on your back, fold your arms over your chest. Start breathing with your belly. Then make oscillatory movements of the abdomen, as if laughing. The hands on the chest should not move, but the trembling should detonate.
• Balloon. Stand straight with your arms raised and straight above your head, imagining yourself flying in a hot air balloon. Inhale - tighten all the muscles as much as possible. On a slow exhalation, the balloon slowly deflates and you relax with it.

Young mothers who are tired of home routine can relieve stress without getting up from the couch

Advice! Combine relaxing breathing exercises with aromatherapy and baths, then stress will recede much faster.

Stress pills

In the treatment and implementation of preventive methods, one should take into account not only the physical, but also the emotional state of a person. How and how to calm the nerves, help the body relax and relieve stress, what drugs will be required for this?
We live in a crazy rhythm that sets the way of life, behavior in society and family, mood and habits, the appearance of stress and neurotic states.

Characteristic states of neuroses:

• irritability;
• feeling of depression;
• anxiety, tearfulness;
• fast fatiguability;
• feeling of hunger or decreased appetite;
• migraine;
• decreased libido.

These serious symptoms, if ignored, can "develop" into autoimmune diseases. One of them is rheumatism. Therefore, a timely visit to the doctor will help to cope with the onset of the disease.

Medicines designed to stop the first signs of neurosis - the consequences of stressful conditions:

• antidepressants (Prozac, Paxil, Fevarin, Azafen, etc.);
• nootropics (Piracetam, Glycine, Phenotropil, Mexidol, etc.);
• anxiolytics (tranquilizers);
• antipsychotics (appointment only with a psychiatrist);
• preparations from herbs (valerian, chamomile, lemon balm, etc.);

Advice!Medicines will be useless if you do not change your attitude towards stress.

Face stress and it will turn away from you

Stress does not arise externally, it is not an independent subject. It is born inside, as a response to stimuli from the outside. Therefore, different people have diametrically opposed views on the same subject. The fact that one reacts painfully to a carelessly dropped word, the other will not even hear it.

Attitude to work should not rise above your head. If something does not work out at work, this does not mean at all that you are a stupid worker and this is your personal failure.

No need to worry about what colleagues, friends, neighbors in the stairwell say about you: you know who you really are, and their opinion is distorted by the “vision picture” of the outside world. And these people cannot be changed. In general, no one changes. Therefore, in order to be less nervous, you need to change your attitude towards stress, people.

Do not participate in "corporate" gossip and avoid squabbles so as not to be embroiled in an argument or pointless dialogue.

And if you are already in a stressful situation, you need to conduct a detailed analysis: “What did I do?” or "What didn't I do?" Because in some cases, inaction is worse than action. Constructive criticism of your steps on the way to a stressful situation, during stress, as well as eliminating the consequences, will help you gain experience and avoid such moments.

Smile more often. Believe me, if swear words fly in your direction, and a smile from you to your interlocutor, then your opponent will be disarmed. The source of wisdom is in balance, and the source of confidential conversation is in a smile.

The modern pace of life requires a person to spend a lot of personal resources, which leads to psychological exhaustion and destabilization. The question of how to calm the nerves and relieve stress is being asked by an increasing number of people. The advice of a psychologist will help you find the causes, as well as teach you how to cope with such a condition.

Nervousness is a complex of symptoms that signal a malfunction of the nervous system.

Increased anxiety manifests itself in different ways:

• migraine;
• irascibility;
• irritability;
• mood swings;
• insomnia;
• loss of appetite;
• suspiciousness;
• anxiety;
• apathy.

In the human body, nothing happens without a reason. A person will not be nervous if everything is fine with him.

Therefore, nervousness always has reasons (physiological, psychological):

• exacerbation of chronic diseases;
• dysfunction of the endocrine system;
• hormonal imbalance;
• deficiency of vitamins, minerals;
• lack of sleep;
• overwork;
• stressful situations;
• difficult events.

This is not a complete list. Anything can be the cause of anxiety. It all depends on the individual characteristics, as well as the life circumstances of a person.

Psychologists' advice for stabilizing the nervous system

The return of psychological balance is a long and difficult task. There are many ways to calm your nerves and relieve stress.

How to relieve stress and calm the nerves: what psychologists advise from irritability

Psychologist's advice involves a set of methods to increase stress resistance:

1. Check. One of the most popular relaxation techniques. The monotonous account relieves excitement, switches attention from the source of irritation. It is worth counting until the emotional state stabilizes.
2. Hobby, favorite pastime. A job that brings pleasure will undoubtedly improve the situation. It can be listening to music, reading books, watching movies, cooking, shopping.
3. Art therapy. Drawing, modeling are effective means for a splash of emotions.
4. water procedures. Water has a calming effect, affecting all the receptors in our body. A warm shower, a hot bath with salts and oils will help put your thoughts in order.
5. Wash your hands, wash your face. A small act symbolizing getting rid of obsessive experiences.
6. Massage. Relaxing the body leads to a calming of the nervous system. Here, self-massage of the head, palms, feet is possible (you can walk barefoot on different surfaces).
7. Emotional release. Screaming, tearing paper, hitting a pillow.
8. Privacy. Sometimes people are a source of irritation. Being alone with your thoughts, giving yourself time and attention is a great way to relax and unwind.
9. Sleep and nutrition regimen. Deep, full sleep restores the entire body, and a balanced diet will ensure the proper functioning of nerve cells.
10. Positive thinking. Pay less attention (preferably avoid) negative events, information.
11. Lower the bars. Excessive demands on oneself and others oppress, frustrate, reduce self-esteem. It is necessary to focus more attention on achievements and successes. Don't forget to praise yourself.
12. Helps in some cases change of habitual environment.

Breathing exercises to relieve stress

To relieve stress and calm the nerves, psychologists also advise breathing exercises. Breathing is directly related to heart rate. By changing its pace, we can control the heartbeat that responds to stimuli. In addition, breathing exercises enrich the body with oxygen.

A set of breathing exercises will help to cope with stress.

There are many breathing techniques:

• Slowly inhale air through your nose, hold your breath for a few seconds, exhale through your mouth. In the process, you can visualize how negative emotions leave with each exhalation.
• Inhale air with a short jerk, exhale slowly with an onslaught. Repeat several times.
• Yawning will help in the fight against nervousness. In order to provoke it, you need to close your eyes, raise your hands up, open your mouth wide and inhale.
• Square breathing. It is necessary to find an object of the appropriate form (TV, window, picture). Each element of the exercise is done in 4 counts. First you need to look at the upper left corner, take a breath. On the top right - hold your breath. Then go down to the lower right corner and exhale. On the lower left - relax, smile.
• Diaphragmatic breathing (belly breathing). In a sitting or lying position, relax as much as possible. Put one hand on the stomach, the other on the chest. When inhaling, the chest should remain motionless, and the stomach should rise. Breathe for a minute and then take a break. Do several approaches.

Beginners may experience dizziness while exercising. With practice it will pass.

Mandatory conditions are a comfortable environment, a comfortable position (preferably sitting with a straight back), slowness, awareness. It is very important to listen to your own bodily sensations while performing breathing techniques.

Physical activity to normalize the condition without drugs

Physical activity promotes the production of endorphins - hormones of happiness. It can be classes in the gym, running, walking, yoga, dancing, even cleaning the house. The main thing is that the loads are to your liking.

It is very useful to walk in the fresh air, to contemplate nature. Lack of oxygen leads to poor mood. If it is not possible to go outside, then it is necessary to ventilate the room more often.

Aromatherapy for nervous tension

Aromatherapy is one of the most effective ways to relieve stress. There are many scientific studies that have proven the direct effect of odors on the mental and physiological state of a person.

Fragrances can improve your mood. Table

Aromas can improve the emotional state, strengthen the immune system, increase the efficiency of the brain. Essential oils can be added to cosmetics, bath, aroma lamp.

With nervous tension help:

• citrus oils(bergamot, orange, mandarin, lemon, grapefruit). They strengthen the immune system, cheer up.
• flower oils(chamomile, jasmine, lavender, rose, geranium, lemon balm, juniper, lotus). They have a calming effect.
• wood oils(cedar, sandalwood, patchouli, frankincense, camphor). Relieve fatigue, help to relax.
• herbal oils(tea tree, mint, eucalyptus). Help improve physical condition.

Meditation as a way to get rid of nerves

Psychologists advise another way to calm the nerves and relieve stress - this is meditation. The method, known since ancient times, has a beneficial effect on a person: the work of the cardiovascular system is normalized; improves concentration; stabilizes the emotional background.

Before starting meditation, you need to choose a quiet, comfortable place, as well as musical accompaniment.

The process itself takes about 15 minutes, consists of the following steps (basic meditation):

• occupation of a comfortable posture (back straight, hands on knees);
• establishment of calm deep breathing, concentration on it (breaths can be counted);
• visualization of a comfortable, peaceful place (it can be fictional);
• alternate tension, as well as relaxation of all muscle groups (it is better to start with the lower extremities).

There is also such a technique as auto-training. This is a conscious stress relief method of self-hypnosis.

Includes 6 basic exercises:

1. "Heaviness". Concentration on the real gravity of the body. First you need to feel the weight of the right hand, then the left.
2. "Warm". It is necessary to focus on the sensation of warmth in the limbs.
3. "Pulse". It consists in the sensation of blood pulsation.
4. "Breath". It is built on the basis of previous exercises, combines them, complements them with calm inhalations and exhalations.
5. "Solar plexus". You need to feel the warmth between the navel and the edge of the sternum.
6. "Cool forehead". Focusing on coolness in the specified area.

There is also the concept of affirmation, which is often confused with auto-training. Affirmation is a verbal technique of repeatedly repeating positive affirmations. It helps to develop self-confidence, tune in to success, improve mood.

Affirmations can be said aloud, mentally, sung, read, listened to in audio format, recorded repeatedly. They are repeated daily at least 2 times.

Ways to reduce nervousness during pregnancy

Nervousness during pregnancy is a common condition. Emotional outbursts, mood swings, anxiety - this is not a complete list of the consequences of hormonal changes. However, when stress becomes prolonged, there can be dire consequences for both mother and child.

How to calm nerves and relieve stress: psychologist's advice to pregnant women:

• Complete rest. During such a period, it is important not to overstrain, to have a full healthy sleep.
• Nutrition. It should be healthy, rich in vitamins and minerals.
• It is possible to use classical methods to stabilize the body (aromatherapy, art therapy, meditation).
• Communicate more with people, do not isolate yourself from society.
• Reading books, watching positive films.
• Frequent walks in the fresh air.
• Easy exercise.

Sedative drugs for stress

Today, pharmacies offer a large selection of sedatives. Among them, medicines based on medicinal plants are considered the safest. They gently act on the body, providing a lasting effect. You can buy them without a doctor's prescription.

Popular sedatives:

• Valerian extract(tablets, tincture, herbs for brewing). The active substance is the root of valerian officinalis. It has a calming, analgesic effect. It is taken 1-2 tablets (20-30 drops) three times a day.
• Persen. Capsules and tablets containing valerian, mint, lemon balm. The tool quickly relieves anxiety, irritability, chronic fatigue. It is taken 1 tablet 2-3 times a day.
• Dormiplant. The tablets contain valerian root, lemon balm leaves. In addition to a sedative effect, it improves falling asleep and the quality of sleep.
• Sedavit. Available in the form of a solution, as well as tablets based on valerian, hawthorn, St. John's wort, mint, hops. Improves heart function, reduces anxiety, stress. It is taken 3 times a day, 2 tablets (1 teaspoon).
• Novo-passit(tablets, syrup). It has a calming effect due to St. John's wort, passionflower, valerian, hops, elderberry, lemon balm, hawthorn. Taken 3 times a day, 1 tablet or 1 scoop.

Vitamins to support the state of the nervous system

The normal activity of the nervous system is impossible bases of vitamins and trace elements:

• Vitamin C. Ascorbic acid improves immunity, relieves fatigue.
• Vitamin E. Necessary for the functioning of the brain, nervous and immune systems.
• Vitamin D. It is he who is responsible for a good mood, reduces the susceptibility of stressful situations.
• Vitamin A. Responsible for the regulation of sleep.
• Vitamins of group B. Normalize the activity of the nervous system.
• Magnesium. Reduces excitability.
• Iron. Responsible for brain activity, including the speed of reactions.
• Iodine. Has an effect on hormones.
• Potassium, calcium. Responsible for communication between muscles and nerves.
• Phosphorus. Supports the functioning of the nervous system.

Replenishment of vitamins and microelements is possible with the help of ready-made complexes: Supradin, Vitrum, Neovitam, Magvit, Volvit.

Folk remedies for calming

To reduce nervousness, you can turn to proven folk recipes.

All of them are based on medicinal herbs (roots, leaves, flowers), while they do not contain artificial substances:

• Meadowsweet tea reduces the excitability of the nervous system. A few pinches of a dry plant must be poured with 1 cup of boiling water. Consume like tea.
• Lovage helps with insomnia, heart pain. Chopped roots (1 tablespoon) are poured with a glass of cold water. Insist 4 hours. Take 2 times a day for half a cup.
• Infusion of mint and lemon balm will relieve nervousness and tension. Melissa (1 tablespoon) and mint (2 tablespoons) are poured with boiling water (1 l), insisted for an hour. Drink half a glass 3 times a day.
• Birch leaf tincture. Crushed leaves (100 g) are poured with warm water (2 cups). Insist 6 hours. Take half a glass before meals.
• Motherwort relieves strong irritability. Freshly squeezed juice is taken 30 drops (per tablespoon of water) 2-3 times a day.

Properly selected phytotherapeutic agents restore the body, helping it to cope with emotional disorders on its own without side effects.

Products that help improve mood and relieve stress quickly

Listing recommendations on how to calm the nerves and relieve stress, the psychologist's advice emphasized the importance of proper organization of the diet. The food we eat affects our physical and mental health. Food should be varied, rich in nutrients.

Products that help manage stress and maintain emotional stability:

• dark chocolate (enough 30-40 g);
• citrus fruits (lemon, orange, grapefruit, tangerine);
• seafood - a source of useful fatty acids;
• cereals (cereals, cereals, bread);
• green vegetables (cabbage, sorrel, broccoli);
• orange vegetables (carrots, pumpkin);
• nuts (almonds, cashews, hazelnuts, peanuts, pistachios, walnuts);
• eggs, milk, liver (contain the largest amount of vitamins).

Prevention of nervousness is an important condition for psychological health.

To help prevent stress:

• regular rest (not only with the body, but also with the soul);
• full sleep as a protection of the body from traumatic situations;
• change of activity;
• Proper nutrition is the source of the body's endurance;
• giving up bad habits (alcohol, tobacco)
• physical activity (sports, walking, dancing);
• interests, hobbies, hobbies;
• development of a sense of humor (laughter saves in any situation);
• increasing self-esteem, self-importance;
• communication with people is an excellent resource for obtaining positive emotions;
• new impressions (attending events, meeting new people, traveling);
• development of positive thinking, concentration on positive thoughts, finding pluses even in the most unpleasant situations;
• dreams, fantasies as a stimulation for personal development.

Emotional instability affects the quality of life for many people every day. The question of how to calm the nerves and relieve stress is becoming more and more relevant every day. Adhering to the advice of a psychologist, you can easily step back from an unpleasant problem.

Video about methods of dealing with stress

14 ways to get rid of stress:

How to calm down, the main methods of solving the problem:

The pace of modern life is catastrophically increasing. We live in big cities, we use a huge number of gadgets to save time. We get to the appointed place faster, make dinner easier, optimize work processes and relieve ourselves of some household responsibilities. But often this constant acceleration does not lead to anything good. Our health and, oddly enough, our nerves are the first to fail. A person is constantly nervous - at work, at home, in public transport. The surrounding illusion of success lays in us complexes that we are not rich enough, beautiful and happy. All this, like a snowball, is going into a huge avalanche that can simply kill a person. Kill not physically, but mentally. To kill in such a way that everything inside burns out and becomes somehow unnecessary. You can cope with the problem, the main thing is to want it in time.

Why are we nervous?

In fact, there can be a huge number of reasons for nerves, and they are all external factors. Much more important is how you respond to these stimuli. The instability of the nervous system is one of the main causes of stress. Often depression and irritability are affected by people who do not sleep well, have little rest, or eat improperly. Balanced and confident people also face problems at work and in relationships, but they treat them differently.

Sociological surveys show that most often the cause of nerves and stress is work, and, as a result, financial well-being. Today, large countries and capitals of the world have a huge number of people who want to be successful and dream of "snatching" a piece of the pie from the general abundance of resources. Competition in the labor market becomes simply unbearable, people around are constantly developing, mastering new skills and knowledge. In this frantic race, not everyone manages to catch up and maintain the right rhythm. Often this leads to layoffs and layoffs. Even a simple remark and dissatisfaction with the authorities sometimes leads to depression and nervous breakdowns. To prevent this from happening, you need to treat life philosophically. Of course, it is necessary to try to do the work best of all - efficiently and quickly. But you won't be able to please everyone. It is important to understand and be sure that you are a good specialist. Don't be afraid to lose your job, sometimes it's an opportunity to find something new, move to a better job, and even start your own business. Remember that thousands of people around you are working on worse conditions, earning much less. No, there is no need to look up to those who are currently weaker. You just need to know that a lot of people dream about the life that you have.

The second most common cause of depression is relationships on the personal front. Unfortunately, the person we need is not always nearby. But psychologists say that often the chosen partner is a personality that reflects our own qualities. To build relationships with loved ones, you do not need to wait for the first steps, sometimes you need to take them yourself. Relations with the second half is a very multifaceted problem, in which there can be a huge number of nuances. The most important thing that can solve the problem is love and respect. If you love a person and are ready to put up with his shortcomings, then there is no point in being nervous because of them.

Here are some very specific practical tips that will help you calm down, get rid of stress, tension and anxiety, and return to normal life.

1. Psychological mood. First of all, you need to understand that most of your experiences do not affect anything. If you can't change the situation, just change your attitude towards it. Stop being nervous, abstract. If you're having trouble at work or having a bad relationship with your boss, try a family weekend getaway. With difficulties in personal relationships, try to devote more time to work, immerse yourself in the process completely. Remember that all problems are temporary and in a year they will seem stupid and even funny to you. So is it worth spending time on them now?
2. Creation. Needlework and creative activities are great for coping with stress and anxiety. You need to do what attracts you - drawing, beading, embroidery, picking up puzzles, designing, etc. All this is connected with fine motor skills, which will help you simply turn off disturbing thoughts and be distracted for at least a few hours.
3. Sleep and rest regime. To normalize your nervous state, you need to establish a daily routine. In most cases, a person is nervous only because he did not get enough sleep. Good sleep can solve a large number of neurological problems. To sleep well, you need to go to bed no later than 23:00, and preferably at 22:00. The most useful and healthy is sleep until midnight. Going to bed, you need to ventilate the room, turn off all light sources, give up gadgets and watch TV an hour before bedtime, it is better to take a walk in the fresh air. A temperature of 19-23 degrees is the optimal level of coolness for a bedroom.
4. Physical exercise. Today, the vast majority of professions are associated with working on a computer. This implies serious mental stress. But often physical discharge is not enough. We drive to and from work by car, sit all day in an armchair or on a chair, after work we relax on the couch. As a result of this, stagnant processes occur, fat is deposited, we gradually gain excess weight. But the most important thing is the absence of endorphins, hormones of joy that are produced during physical exertion. Be sure to include activity in your daily routine. After work, try to walk more with children or animals, get out of town for the weekend, go in for sports, or at least walk more. After a couple of weeks of regular practice, you will notice that your emotional state has stabilized.
5. Pets. The complex therapy of all rehabilitation psychological programs includes classes with animals. You must find an opportunity to communicate with our smaller brothers several times a week. It is much more useful to have tactile contact, so aquarium fish will not help you much. Try to get a dog or a cat at home - these are the best friends that will help you get rid of stress and depression forever. In addition, additional care for the animal will save you from bad thoughts and worries.
6. Children. Surprisingly, children are a unique people who do not have complexes of an adult, children do not do everything for show and do not strive to look decent or pretentious. Children do what they really want to do, whether it's jumping in puddles or climbing trees. Adults sometimes need to look back at children and learn from them spontaneity. If you are experiencing anxiety and anxiety, just talk to the child - it does not matter, yours or someone else's. Unbridled fun and joy for the simplest reasons is what will help you get out of depression. A child is able to discover a new world - without pretense, hypocrisy and the opinions of others.
7. Folk recipes. If irritation and anger take their toll, and you cannot cope with them on your own, you can resort to the help of folk recipes. Decoctions of valerian, motherwort, hawthorn, thyme, mint, verbena, knotweed have a sedative effect. You can drink them immediately after the occurrence of a stressful situation - these funds will help within half an hour. Do not take sedatives or sleeping pills without a doctor's prescription. As a rule, they are addictive, and some can cause hallucinations and other nervous disorders.
8. Daily routine and distribution of resources. Don't work hard if you feel like you're on the edge. In order to rest on time and turn in work on time, it is necessary to draw up a schedule in which there will be a place for professional duties, sports and communication with loved ones. Step back from the principles of perfectionism for a while - yes, even if your house is not perfectly clean, but you spent more time with your child. Let not everything is arranged by colors and shapes, but you have pampered yourself with your favorite pastime.
9. Water. Plain water will help relieve stress and tension. Taking aromatic baths and a contrast shower, swimming in the pool and in natural reservoirs perfectly cleanses the energy of a person, revives and makes you reconsider your usual views. You can get rid of psychological stress with the help of running water, which you need to wash and mentally get rid of negativity and stress. This will help you feel much better.

In addition, great ways to relieve stress are shopping, walking barefoot on stones and grass, massage, aromatherapy, travel. You should try out the stress relief methods available and use the one that works best.

Often, a simple reboot in the form of a long rest and communication with family helps to get rid of constant irritation. If such a condition occurs for no particular reason, it may be due to hormonal changes - you should definitely contact an endocrinologist. A competent doctor will help to establish a hormonal background and return you to psycho-emotional stability.

Video: how to quickly relieve nervous stress at work and at home

How to relieve stress, or Calm down you can not be nervous

Perhaps it is impossible to find a person who has never experienced stress in his life. Unfortunately, the current realities and ups and downs of life can unbalance even the most calm people. How to get rid of stress? Let's talk about this in more detail.

Is stress not as bad as its consequences?

Under the word "stress" doctors mean a state of increased tension, in which the body responds with a number of characteristic reactions. Moreover, unlike a mild nervous breakdown, this is a long-term condition that has specific symptoms. During stress, a person is easily excitable, nervous, distracted, experiencing a constant feeling of anxiety. Then these manifestations are replaced by severe fatigue. There may be problems with sleep, apathy, a decrease or, conversely, a sharp increase in appetite. Such a state is a kind of response of the body to excessive stress.

Stress is of different types.

• Eustress- stress caused by positive emotions (achieving a long-awaited goal, an exciting journey, etc.). Bright positive events can also bring the body out of balance. Also, this word means mild stress - a kind of impulse, motivation for specific actions (for example, criticism in the professional field). Eustress is most often not dangerous and does not pose a threat to our health, but it is worth remembering that even positive emotions exhaust the nervous system if they are very strong and prolonged.
• A significantly greater health risk distress- Negative stress. It can be caused by strong feelings: the loss of a loved one, disappointment in love, a conflict at work.

In a stressful state, due to a powerful release of adrenaline and cortisol, all the internal resources of the body are mobilized. In particular, this applies to muscles (skeletal, smooth, cardiac). But, unlike primitive man, our contemporaries do not enter into a physical battle with the enemy, do not flee - the hormones produced do not “go to waste”, which means that our body continues to work for wear and tear non-stop. Such a condition seriously undermines the immune and cardiovascular systems, can increase allergic reactions, cause gastrointestinal upset, and many other unpleasant consequences. This is why stress cannot be ignored. The treatment of such a condition should be taken very seriously.

Calm, Only Calm: Drug-Free Stress Relief Techniques

In some cases, drugs are not required to get rid of stress. This applies to conditions that do not threaten to go into a nervous breakdown. First of all, you should do everything possible to eliminate the cause of stress. For example, if the work has completely ceased to bring satisfaction, you need to look for a new one; if the relationship carries only negativity, you should think about ending it. Since such problems cannot be solved overnight, in the process of working on the causes of stress, it is necessary to deal with its manifestations.

An effective non-drug method of stress relief is autogenic training. . This is a psychotherapeutic technique that allows you to restore nervous balance, disturbed as a result of stress. It is based on relaxation, self-hypnosis and self-education. A number of exercises allow you to relax your muscles, normalize your heartbeat and breathing, and eliminate headaches. Autogenic training formulas help develop indifference to an irritating factor, get rid of an obsessive addiction to something, and activate thought processes.

Another method of influencing the body during a period of stress is bodyflex . This is a system of breathing exercises that allows you to relax your muscles. In the process of mastering the technique, a person begins to breathe not with the chest, but with the diaphragm. In the process of exercising, the body is filled with energy and calmness.

Try to do gymnastics - physical activity perfectly relieves nervous tension. Exercises familiar from childhood (squats, jumps, bends) will help to achieve the desired effect, subject to regular exercise. It is best to do them outdoors. Also, when stressed, it is recommended to swim, ride a bike, play volleyball, tennis, football to relieve tension.

There are also options for group classes - yoga, Pilates, tai chi . A number of spiritual and physical practices will allow not only to rid the body of the symptoms of stress, but also to reconsider the attitude towards the causes that caused it.

The basis of the Pilates physical exercise system was developed by Joseph Pilates specifically for the pilot German Akimov at the beginning of the 20th century, but only in the 90s of the last century it became popular all over the world ... Exercises are accompanied by concentration on the respiratory rhythm and require a clear interaction of mind and body. But tai chi gymnastics was originally not gymnastics at all, but a type of martial art.

Aromatherapy has a beneficial effect on the nervous system . For headaches, insomnia, fatigue and irritability caused by stress, citrus, juniper, mint, geranium, lavender, rose, hop, and bergamot oils are indicated.

Another productive method of stress relief is hobby therapy. . Drawing, music, embroidery, photography, sawing with a jigsaw, fishing, cooking, floriculture - your favorite thing will allow you to escape from problems and enjoy life. The same effect can be achieved by traveling.

If you can’t figure out yourself and the problem on your own, working with a psychologist will help. . Of course, it is very important that it be an experienced and competent specialist.

With chronic stress and the threat of a breakdown, a psychotherapist (not a psychologist) may advise combining non-drug methods with medicinal ones.

Pharmacology on guard of nerve health

Remember that the dosage and combination of drugs should be prescribed by the doctor, taking into account the patient's condition, age and other individual characteristics.

• Biologically active additives–– complexes of mineral substances, plant extracts, vitamins, amino acids, etc. The composition of anti-stress dietary supplements (for example, "Biorhythm Antistress") usually includes magnesium, zinc, selenium, glycine, B vitamins, vitamin C, plant extracts with sedative properties. Dietary supplements help to relax, relieve stress, normalize sleep.
• Folk remedies–– tinctures and decoctions from plants that have a sedative effect (mint, oregano, valerian root, lemon balm, motherwort). They are usually recommended to be taken before bed.
• vitamins- Usually, the anti-stress complex includes vitamins C, PP, E, B5, B1, B2, B6, B12, A, folic acid, magnesium, zinc, selenium. All these components increase the stability of the nervous system. Vitamins are available in the form of dragees ("Complivit Antistress") or tablets ("Supradin").
• Medicines based on plant extracts, perhaps the most in demand, including because of their over-the-counter dispensing from pharmacies. Such drugs include, for example, "Persen", "Novo-Passit", valerian extract in tablets. Do not think that the herbal origin makes the medicine safe - all remedies have both contraindications and side effects.
• Over-the-counter targeted drugs are sedatives of both plant and synthetic origin, which relieve emotional stress. In the role of over-the-counter sedatives, Corvalol and Validol most often act. However, it is worth noting that their sedative effect is only a concomitant, the main purpose of these drugs is completely different, and you should not use them without a doctor's prescription.
• However, there are drugs of a directed anti-stress nature, for example, Afobazol. They are comparable in action to tranquilizers (relieve anxiety, irritability, regulate sleep), but do not have such a depressing effect on the nervous system. Studies show that such drugs have a complex therapeutic effect: they not only relieve the symptoms of stress, but also protect nerve cells from the effects of destructive external factors.

- a unique drug developed by Russian scientists. Thanks to fabomotizol, the active ingredient of the drug, Afobazol, it helps to restore and stabilize the receptors of nerve cells and provides protection from subsequent stresses. This is very important, because as a result of prolonged stress, nerve cells are exhausted, and their receptors stop responding to inhibitory impulses. "Afobazol" showed a positive result not only in the treatment of stress, but also for patients during PMS, as well as for people who quit smoking and suffer from withdrawal syndrome.

• Prescription drugs, have a stronger effect and a lot of contraindications and side effects, including they can be addictive. These drugs include tranquilizers that relieve anxiety and fear, and antidepressants that improve mood, relieve melancholy, depression, and irritability.

Thus, it is safe to say that there are a number of effective methods of dealing with stress. Do not ignore the symptoms of nervous overstrain - you need to consult a specialist and after a course of therapy return to a full life, full of colors and pleasant moments.

Quite often the question arises of how to calm the nerves, especially among residents of large cities prone to constant exposure to stressors.

Psychologists, doctors have developed various methods and recommendations.

So you've been stressed: chronic or sudden.

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

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

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

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

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

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

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

How to relieve stress, anxiety and fear?

If you are in an anxiety situation:

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

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

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

How to restore the psyche?

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

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

What to do:

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

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

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

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

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

How to calm down at home?

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

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

1. Remove the influence of adverse factors. If you are nervous about a conflict, then try to resolve it calmly and peacefully. If other people are the cause of your experiences, then understand that you are not responsible for what happens to them and cannot always influence the situation.
2. Turn off the TV, do not watch negative news, do not read it on the Internet. Events in the outside world can also adversely affect the state of our nervous system, especially if you are overly sensitive.

   It is better to turn on relaxing music or pleasant music without tragic events.

3. Drink a glass of clean cool water in small sips.
4. Get out into the fresh air - a balcony or street.
5. Close your eyes, meditate - inhale and exhale calmly and deeply, focus your attention on the breathing process to make it easier to get rid of extraneous thoughts.
6. If you have exercise equipment at home - pull yourself up on the crossbar, beat a pear - this is how you actively get rid of stress hormones.

Stop winding up and worrying about anything.

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

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

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

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

Fast Ways to Calm

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

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

There are several ways to calm down:

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

To be able to calm down in one minute, gotta practice. In yoga, there are various breathing practices that are beneficial. Learn to meditate - this will help you quickly switch to calm mode.

With and without medication

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

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

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

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

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

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

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

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

Pregnant women need to create a favorable and calm environment.

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

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

Useful for pregnant women movement so get out in the fresh air more often.

How to calm down?

Trigeminal nerve

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

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

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

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

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

Trigeminal neuralgia:

Nervus vagus

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

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

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

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

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

autonomic nervous system

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

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

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

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

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

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

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

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

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

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

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

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

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

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