Various ways to calm the nervous system. How to quickly calm down? Several ways to help

Stressful situations lie in wait for us at every step: at work, in public places, at home.

Anyone can experience hostile or aggressive behavior, witness a traffic accident, find themselves in a situation where their health is in serious danger, or simply hear bad news.

The reaction of the body is predictable: the level of adrenaline rises, the heartbeat quickens and the breath goes astray. What can I do to quickly calm down and return to my usual state? Here are some workable ways to get it done in 5 minutes or less.

Slow counting in the mind

This method is relevant when you are provoked to an outbreak of aggression. In order not to show uncontrollable emotions to others (especially children who do not obey), the easiest way is to be silent for a few seconds and start slowly counting in your mind.

It is enough to reach ten or twenty, each time representing the number as a physical object. Being distracted by visualization, you will gradually return to a resourceful state and are more likely to solve the problem in a civilized way, without shouting and tantrums.

Breath stabilization

Breathing techniques are the first helpers in the fight against stress. Proper breathing will help in a few minutes to significantly reduce the level of adrenaline. Scientists explain this by the fact that with uniform breathing, the muscles receive more oxygen, and the amount of adrenaline in the blood automatically decreases. Here are three simple ways to breathe in a way that will quickly calm you down. nervous system.

Way to calm down 1.

Take alternately 3-4 deep and the same number of quick breaths. Inhale air through your nose and exhale through your mouth. Take a five-second pause and repeat the exercise again, and then 3-5 more times. This will help relieve nervous tension and stabilize breathing.

Way to calm down 2.

Breathe in as deeply as you can at your normal rhythm. Concentrate on each breath and try to breathe correctly, without jerking. So you calm the body in 3-5 minutes.

Way to calm down 3.

Take a sharp breath while clenching your fists. At the exit, sharply throw your fingers forward and relax them. Concentrate equally on your breath and on your hands. 10-12 repetitions are enough to prevent a nervous surge in an emergency.

Visual change of picture

In this method, it is necessary to connect fantasy and the ability to visualize previously seen objects. To quickly calm down, draw water in your mind. She, as well as objects and a background of white color, pacify very well. If possible, take a comfortable and as relaxed position as possible, close your eyes. Breathe in and out slowly, imagining a seashore or a waterfall against a light blue sky with white clouds. Try to feel how the water gently touches your body, enveloping and washing it, and then flows down, taking with it experiences and bad thoughts. Maintain concentration for 4-5 minutes.

Contact with water

Move from imaginary water to real water. It is not necessary to take a bath or stand in the shower under the jets - a regular tap of water is enough for you. Get ready first: loosen the fasteners on your clothes, let your hair down (if you have any), and get rid of everything that prevents you from feeling light. Open cool water and put your hands under it.

After a few seconds, place your wet palms on your neck and massage it with your fingertips, applying a little pressure. After 2-3 minutes of massage, wash your hands again and imagine that the circumstances that put you in a stressful state have gone down the drain along with the water.

Dark chocolate or honey

Two or three pieces of dark chocolate will help reduce stress levels and cheer you up. The main thing is not to abuse this method and choose dark chocolate with a high content of cocoa beans - from 60% and above. The editors of the site clarifies that a teaspoon of natural honey has similar properties.

And if you can't fall asleep due to nervous strain, dilute it in a glass of warm milk and drink it in slow sips. If the stressful situation does not require immediate intervention, you will fall asleep within a few minutes.

Light self-massage

The two main areas that need your attention are the head and hands. The first experts recommend massaging with a regular brush. Slowly comb your hair for 5 minutes - this will help normalize blood circulation and relax the muscles of the head. Additionally, do acupressure of the area located above the nose between the eyebrows. It is enough to simply rub your palms actively against each other until they become hot.

aromatherapy

People have used scents for centuries for healing, and soothing the nervous system is one of the few uses of aromatic oils. It is not necessary to turn on the aroma lamp or light the aroma sticks, even 2-3 drops of oil rubbed between the palms will do. Some formulations successfully neutralize chemical substances that activate the nervous processes in the human body.

Sweet orange, ylang-ylang, lavender, geranium oils cope with this function. They calm the nerves, help to relax and cope with disappointments, normalize sleep. If you are away from home, use oils in spray form.

Hot drink

Fans of The Big Bang Theory are probably familiar with the nature of Sheldon Cooper (actor Jim Parsons played him in the series). Sometimes his principles are very useful and can help in a stressful situation. For example, Sheldon always offers a hot cup of tea to an upset friend.

This method works, especially when it comes to herbal tea, chamomile or rosehip decoction. The editors of uznayvse.ru checked: these drinks are really capable of stabilizing blood pressure, normalizing breathing and relaxing a tense body.

Easy permutation

This method is suitable for those who are trying to quickly relieve stress in a familiar environment - for example, at home or in the office. According to Eastern practices, to get rid of sadness, you need to move 27 objects.

Do not immediately grab upholstered furniture and tables with chairs. enough to move flower pots, stationery and decor items, swap pictures or photo frames. Perhaps, out of habit, it will take more than five minutes, but the result is worth it!

Fixing thoughts on paper

If you're about to explode, pick up a pen or pencil, sit down, and start writing down what's bothering you. Do not worry: you will not live through a stressful situation again, but rethink it, putting it on paper, and also distract yourself from the main irritant.

To achieve the greatest effect, burn the letter or destroy it in any other way, imagining that the cause of great concern also leaves with it.

To assess how stressed you are recent times, the editors of uznayvse.ru invite you to take a test and find out: what do you feel right now?
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Exclude from Everyday life various stressful situations, conflicts, quarrels or depression will not work. The human psyche instantly notes dangerous and harmful factors environment and respond immediately to them. Frequent emotional stress can disrupt the performance of the whole organism. When figuring out how to relieve stress and calm your nerves, you need to objectively evaluate the available nuances. Important points the choice of a particular means are:

• breakdown frequency;
• psychological condition;
• established, often - the wrong regimen of the day.

How to calm your nerves

There are several ways to get rid of irritability, excessive susceptibility of events, and bring the psyche back to normal. by the most effective methods considered the use of sedatives, natural remedies, complexes traditional medicine or special breathing exercises. You can increase their effectiveness by changing the daily routine, diet, or refusing to bad habits. Necessary:

• spend more time on fresh air;
• do not forget about a full sleep;
• establish proper nutrition.

With the help of sedatives

Strong medications, intended for the treatment of the nervous system, are prescribed by specialists in emergency cases. Prescription sedative tablets have a special composition, they are not recommended to be taken without prescriptions from specialists. The course of treatment should not specifically exceed deadlines. This period depends on the degree of the unpleasant condition. How to relieve severe stress and calm the nerves with drugs? Accept:

• "Atarax" (a drug with a combined action, additionally relieves sleep disturbance);
• "Glycine" (normalizes the state of the psyche, improves mental activity, does not have the properties of a hypnotic drug);
• "Nervo Vit" (contains valerian extract, has a complex effect on the nervous system).

Tablets

Most sedative drugs available in tablets have a number of contraindications. They should be taken after consultation with a specialist. They are prescribed in case of emergency, when stress reaches its maximum degree of manifestation. Traditionally, tablets are used to treat the consequences of severe emotional upheavals, prolonged depression, and nervous breakdowns. Common prescriptions that help solve the problem, how to relieve stress and calm nerves quickly are:

• Tenoten (produced in different forms, intended for the treatment of neurotic diseases, stressful conditions, taken by prescription);
• "Quattrex" (available in pharmacies by prescription, refers to broad-spectrum drugs);
• "Phenazepam" (a highly active tranquilizer, has a hypnotic, muscle-relaxing effect on the body).

Natural sedatives

The most common herbal sedatives are:

• "Persen" (recommended to take at the time of neuroses, stressful conditions, as a prophylactic);
• "Novo Passit" (has a complex effect, but has some side effects, sold without a prescription);
• "Motherwort" in the form of tablets or tinctures (a sedative, considered safe, available in pharmacies without a prescription);
• "Valerian" in tablets (calms the psyche, does not disturb sleep, helps fight anxiety, stress and other mental states).

Sedatives for sleep disorders

Some stress relievers that can calm the CNS include:

• "Adaptol" (relieve irritability, normalize sleep, relieve the effects of stressful conditions);
• "Deprim" (contains an extract of St. John's wort, has a calming effect on the body, relieves insomnia);
• "Melison" (lavender extract and a mixture of other herbs have a beneficial effect on the psyche, normalize sleep).

With the help of breathing exercises

Some methods that help to cope with the problem do not involve the use of medications. Gymnastics will help you quickly figure out how to get rid of stress. Special breathing exercises can have no less effective effect on the psyche than drugs. It is recommended to listen to soothing melodies while doing gymnastics. Breathing exercises to calm down:

1. Relieving tension from the shoulders and neck (hands should be placed on the shoulders, when inhaling, spread them to the sides as much as possible, repeat the exercise several times).
2. Relieve tension from the back (raise your arms up, while inhaling, stretch the body as much as possible, standing on your toes, you should try to “reach the sky” with your hands, repeat up to 5 times).
3. Breathing with the stomach (the air must be inhaled and exhaled several times so that it fills not only the chest, but also the stomach).
4. Slow breathing to calm down (inhale the air slowly and as deeply as possible, exhale sharply, repeat several times).
5. Active breathing through the nostrils (inhale air through the nasal cavity, capturing oxygen as much as possible through the nostrils).

When solving the problem of how to cope with stress, it is recommended to use a breathing technique from yoga. Inhalation is done in four counts, then exhalation, and the breath is held for a similar time. You need to repeat these steps several times. Experts note that a noticeable relief emotional state comes in a few minutes.

Through songs and music

The influence of certain melodies and sounds on the human psyche has been studied by psychologists for many centuries. It is believed that music to calm the nerves has no less effect than traditional medicine or medications. Doctors recommend listening to compositions by S. Rachmaninov, I. Bach, P. Tchaikovsky. Soothing melodies include favorite songs or pieces of music that a particular person likes and during which he relaxes.

For elimination stressful condition it is recommended to listen to special musical compositions for meditation, recording the sounds of nature. It is necessary to carry out such relaxing sessions not only during a period of nervous tension, but also regularly - to prevent breakdowns and neurosis. Melodies will be the perfect addition to gymnastics or getting ready for bed.

Modern life is full of stress and tension that every person faces on a daily basis. As you know, nervous tension is not only a debilitating factor, but also negatively affects the body, leading to disturbances in its work. It should be noted that most of the diseases that are known to modern medicine have a psychosomatic form. As a result, maintaining your own psychological balance becomes the most important condition, and this can be achieved using a variety of methods that are described in this article.

How to understand that the nerves are out of order or a nervous breakdown has occurred

In order to differentiate a nervous breakdown from other pathological phenomena of the psyche, it is necessary to give the maximum precise definition. Since in medicine there are no clear criteria for determining a nervous breakdown, one should be guided by individual factors that explain the nature and essence of such a process.

Thus, a nervous breakdown is a reactive, temporary disturbance of a person's mental activity that arose as a result of some emotionally intense event, whose intensity exceeded the permissible barrier of individual sensitivity of the nervous system. As a result of a nervous breakdown, mental and physical activity individual, sensitivity to external factors and interaction with the social world.

A variety of reasons can lead to the described phenomenon, and it makes no sense to characterize them. In this case, a number of symptoms can be distinguished, according to which one can assume the presence of a particular syndrome:

• increased sensitivity to light and sounds;
• loss of working capacity due to loss of concentration and volitional activity;
• loss of appetite;
• overly intense response to the most insignificant stimuli;
• feeling of worthlessness;
• increased irritability;
• feeling of anxiety, fear, uncertainty, confusion, panic, etc.

Exist a large number of various techniques to bring thoughts and feelings back to normal. At the same time, few people guess, but the harmonization of their psychological state can be carried out without any additional tools. Most people drink sedatives when irritable or in anticipation of nervous tension, but you can also cope. with my own hands". That is why below are the best ways to calm your nerves, depending on the situation.

How to stop being nervous before an exam

Fear of exams is one of the most common phenomena during the student period, which is devoted to a huge amount of research. According to various approaches, you can get rid of this excitement with the help of different ways. One of the traditional methods used in practical psychology is the method of systematic desensitization. If you disassemble the name of the approach in words, then it will have the following meaning: a gradual decrease in sensitivity to the experienced event.

You can carry out the process both independently and with the help of a professional. Within the framework of the designated process, one should be guided by the rules that will be described below in the context of the desensitization instructions. It is important to note that the method should be used a week, or at least a day before the exam. So, starting the process, you need to relax, close your eyes and imagine the upcoming exam, but do it in stages.

First you need to imagine the day of the exam and when the excitement appears inside, you need to relax so that the anxiety disappears. When everything became smooth inside, you need to present the fees for going to the exam, gradually approaching the most important thing. Similarly, you will need to relax in order to get rid of the tension after the last picture. At the next stage, you can go further, for example, imagine a trip to educational institution, what the audience looks like, the pull moment exam tickets etc. It is important to relieve tension every time through relaxation, as a result of which the real exam will seem like an ordinary event that does not cause any discomfort.

How to get rid of stress at work fast

If you need to quickly, here and now, relieve stress by getting rid of excitement, you can resort to express methods. Most The best way to bring thoughts and feelings back to normal is to normalize breathing. There are many techniques and trainings that cover the most effective breathing exercises. However, for quick calm, there is almost the only exercise that is part of holotropic breathing.

To carry out the process, you need to sit up straight and straighten your back, and then take a deep breath through your mouth. At the moment when the air has filled the lungs to the maximum, it is necessary to exhale sharply through the nose, without making any pause between inhalation and exhalation. This exercise should be done about 10 times, after which you can feel relief.

Ways to relieve nervous tension before bed

The best way to relieve stress before going to bed after a hard day at work is the method progressive relaxation. This method is good because it can be done just before going to bed, while under the covers in bed. As an instrument, you can use relaxing quiet background music without words, which sounds from the speakers, since nothing should hold you down, including headphones.

In order to start the process, you will need to start breathing evenly, taking long deep breaths and exhalations, while there should be no pauses between them. Breathing should be continuous, resembling a wheel that rolls down a hill. Breathing is something to focus on, something that will allow you to clear your mind and stop thinking about anything.

Now it is important to start relaxing, and this should be done gradually, relaxing each muscle and each part of the body in turn. It is necessary to start with the hands, gradually relaxing the brush right hand, then the forearm, shoulder, then the second arm, leg, back, head, etc. It will help to relax if you imagine that the body is gradually getting heavier, pouring with warmth.

Effective remedies for calming the nervous system

Everyone at least once in their life has come across drugs that calm, relieve stress, and help to fall asleep. All of them are aimed at enhancing the processes of inhibition taking place in our nervous system. At the same time, medications have a different form and origin. As part of this, herbal preparations will have a less pronounced sedative effect, and strong medicines, aimed at inhibiting nervous activity, are used to treat neurosis, stress and psychological trauma.

List of sedative names: pills, drops

The most popular and well-known remedy for everyone is valerian, which today is sold in a variety of forms, including tablets, drops, and tinctures. The drug reduces excitability, relieves intestinal spasm, improves sleep.

Another medicinal product based on St. John's wort is "Deprim" - this is a high-quality drug that is prescribed for depression varying degrees gravity. The tool helps to inhibit the activity of the autonomic nervous system, improve mood and sleep. It should be noted such a pharmacological agent as "Persen", based on plant components and having a highly effective effect. The drug is suitable for both men and women.

Acupuncture can help you calm down and not be nervous

Acupuncture is a method of ancient Chinese medicine, in which the human body is affected by the introduction of needles under the skin in certain places. According to the statement of people involved in this type of non-traditional treatment of diseases, by acting on specific points, it is possible to increase or decrease the intensity of the activity of the nervous system. Thus, the method of acupuncture is successfully used to calm the nerves.

Folk remedies for stress and depression

As part of folk remedies that can help cope with stress and depression, carrot juice should be noted. In this case, the juice must be freshly squeezed. This product contains a large amount of vitamin B, which has a beneficial effect on the nervous system.

Good sedative - medicinal herbs

As you know, most medicines sedative action based on herbal ingredients. Thus, using infusions or decoctions of various herbs, you can calm your nerves, improve sleep and relax. You can also brew herbal teas, which will also have a positive effect on the nervous system. Of the most worth highlighting:

• valerian;
• peppermint;
• melissa;
• St. John's wort, etc.

Sounds of nature for relaxation at home

Most people use special music for relaxation and relaxation. Music containing the sounds of nature, birds singing, wind noise, rain - all this suggests harmony with nature, unity, peace and balance. Using specific melodies, you can relax, meditate, concentrate and even relax, which is very important in case of stress or nervous tension.

What foods calm the nerves

Doctors have found that eating certain foods helps reduce the risk of depression, improve the flow of metabolic processes in the body, increase the body's resource to deal with stress. These products should include:

• beets;
• carrot;
• cocoa;
• potato;
• chocolate;
• nuts, etc.

Folk remedies: CALMING NERVES, REMOVING IRRITABILITY.

Palpitations, sweating, tearfulness, disturbed sleep and appetite, irritability, when you try to force yourself to work, there are headache and irritation. Weakness, a state of weakness, a painful reaction to sound, light, laughter, and others are all symptoms of neurasthenia (neurosis).

Will help to put in order the nervous system folk recipes based on natural ingredients. Your choice 18 best recipes from available and inexpensive components. All the power of nature for your health!

Take care of yourself, smile more often and!

1. Meadowsweet tea will soothe irritated nerves.

Reduces the excitability of the nervous system tea from meadowsweet (meadowsweet). You need to take 2-3 pinches of a dry plant, brew 1 tbsp. boiling water and drink like tea. The course is a month. Note: The prescription should not be used by people with increased blood clotting.

2. With insomnia, the mixture will help to improve sleep and calm the nervous system.

Mix 500 g of honey, 1 des.l. pharmaceutical tinctures of valerian, hawthorn, 3 lemons, minced, 1.5 tbsp. ground almonds or walnuts and keep in the refrigerator. Eat 1 tbsp. in 15 min. before meals and at night. Eat the whole mixture.

3. Lovage will help with nervousness and insomnia, pain in the heart.

1 tbsp crushed roots pour 1 tbsp. cold boiled water, insist at room temperature for 4 hours, strain and take 1/2 tbsp. 2 times a day in the morning and in the evening. The course is a month.

4. Baths will put the nervous system in order.

1 tbsp. dry chopped grass motherwort, yarrow and valerian root brew 1 liter of boiling water, let it brew and, straining, pour into hot bath. Take such baths for half an hour, periodically adding hot water to keep the temperature comfortable. It takes 3 procedures to get rid of a nervous tic and restless sleep.

5. A collection that will calm the nervous system.

Mix 2 parts of willow-herb leaves (fireweed), 1 part of meadowsweet flowers and leaves, 1 part of peppermint and 1 part of nettle leaves. 1 tbsp brew in a teapot 2 tbsp. boiling water, leave for 15-20 minutes, drink a glass 2 times a day.

6. Motherwort will relieve severe irritability and irascibility, insomnia and pressure surges.

The juice of fresh motherwort should be squeezed out of the herb and before going to bed, take 30 drops per 1 tbsp. water. For the winter, this juice is prepared as follows: motherwort grass is passed through a meat grinder, the juice is squeezed out and mixed with vodka in a ratio of 2: 3. In this concentration, motherwort juice is stored for a very long time and does not deteriorate. Take this tincture 20 drops 2-3 times a day for 1 tbsp. water.

7. Lemon and motherwort will relieve irritability

To stop being nervous and regain your peace of mind, use a homemade tincture. Mix the zest of 1 lemon, 1 tbsp. l. motherwort herbs and 1 glass of water. Pour boiling water over the mixture, leave for 3 hours in a closed enameled bowl and then strain. Take 1/2 tbsp. l. 4 times a day after meals.

8. Cucumber grass is an excellent remedy for heart neuroses, depressed mood and insomnia.

To prepare the infusion, use the stem, leaves and flowers of borage: 2 tbsp. l. raw materials pour 1 tbsp. boiling water, insist 4 hours, filter. Take 2 tbsp. l. 5-6 times a day before meals. The course of treatment is 1 week.

9. Prunes and spices will strengthen the nerves.

To strengthen the nervous system, rinse a glass of prunes, put in a saucepan, pour 0.5 liters of Cahors, heat over low heat, add 5-7 black peppercorns, one bay leaf, a few clove buds, half a teaspoon of cardamom. Close tightly and refrigerate. Therapeutic dose - no more than 40 ml per day before bedtime.

10. Herbs will relieve nervousness and depression.

The following collection will help from neurosis and depression: centaury umbrella - 10 g, St. John's wort - 10 g, angelica root -5 g, - 5 g, red wine - 2 l. Pour the mixture into the heated (hot) wine. Let stand 12 hours. Shake, do not strain! Pour into glassware along with herbs and roots. In nervous and depressive states, give 20 ml of wine after meals. (The alcohol will evaporate when boiled. You can give 1/2 dose to children).

11. A mixture of nervousness, irritability.

With increased nervousness, irritability, eat a mixture of 30 g, 20 g of raisins and 20 g of cheese daily. It tones the nervous system, relieves fatigue, headaches, strengthens the heart muscle.

12. Collection from insomnia and neurasthenia.

To get rid of insomnia and neurasthenia, try this recipe: 30 g of valerian officinalis rhizomes, 30 g of peppermint leaves, 40 g of three-leaf watch leaves. Pour everything with a glass of boiling water, heat in a boiling water bath for 15 minutes, cool for about 45 minutes. Strain, squeeze the raw material and add boiled water to the original volume. Drink half a glass 3 times a day.

13. With neuritis and neurasthenia.

For neuritis and neurasthenia, use a decoction of raspberry leaves and stems. Pour 1 tbsp. boiling water 1 tbsp. leaves, hold on low heat for 5 minutes, insist 30 minutes. Take 50 ml 3 times a day 30 minutes before meals. You can also make a tincture of raspberry leaves and stems. Pour 3 parts of vodka 1 part of raw materials, leave for 9 days, strain. Take the first 10 days, 20 drops 3 times a day 30 minutes before meals; the next 10 days - 30 drops 30 minutes before meals; third ten days - 50 drops 30 minutes before meals. The course of treatment is 3 months. If possible, take at the same time with tincture of raspberry leaves and stalks an infusion of willow-tea leaves: pour 1 cup boiling water over 1 tbsp. leaves and leave overnight in a thermos. The daily dose of infusion is 0.5 liters. The course is a month, a break is 7 days. Repeat as needed.

15. Herbs for diseases of the nervous system.

16. Collection from neuroses.

With neuroses, the collection will help: valerian root - 4 parts, thyme, oregano and motherwort grass - 5 parts each. 2 tbsp mixture pour 0.5 liters of boiling water, insist in a thermos for two hours, strain. Drink three times a day before meals, starting with 1 tbsp. and gradually increasing the dose to 0.5 tbsp. Such preventive courses can be carried out 2-3 times a year for 10-12 days.

17. Cherry for neurosis

Cherry helps relieve stress and get rid of neuroses. 1 st. pour 250 ml of boiling water over a spoonful of chopped cherry tree bark, bring to a boil, leave for 5 minutes, filter. Taking 1-2 glasses a day before meals, you will forget about neuroses for a long time!

18. Balm for nerves

Balm for centenarians 250 grams of pine nuts under running water, rinse, dry, detail. Pour nuts into a two-liter jar, pour half a liter of good vodka, add 250 grams of sugar and keep in dark place, stirring gently every day. After two weeks, carefully drain the liquid, and again add 200 grams of sugar and half a liter of vodka to the nuts. Another 14 days to insist. Then combine the two solutions, strain and drink 1 dessert spoon 3 times a day 30 minutes before meals. Strengthens the nervous system and prolongs life.

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

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

Symptoms that indicate increased nervous tension:

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

Having a constant source of stress

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

Wrong daily routine

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

Improper nutrition

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

What can you do to strengthen your resilience to stress?

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

normal sleep

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

Proper nutrition

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

Medicines

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

Avoid stressful situations whenever possible

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

Physical exercise

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

walks

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

Communication with pets

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

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

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

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

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

Quick Stress Relief Methods

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

Method 1

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

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

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

Method 2

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

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

Method 3

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

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

How to relieve stress at home

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

Water procedures

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

aromatherapy

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

Physical exercise

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

Listening to music, nature sounds, watching movies

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