How can you relieve stress and calm your nerves? How to calm down after stress: useful tips What to drink to relieve stress

All my life I have been quiet and calm. In any situation, I managed to keep my emotions in hand. Screaming, venting anger on another person, it was simply impossible to imagine me. But lately, my stress-resistant body has changed beyond recognition.

Illness or bad character?

Gradually, not immediately, but relatives began to notice that my character began to deteriorate. From a calm, good-natured woman, I turned into a kind of fury, which infuriates and annoys everything. The feeling that now I will simply be torn apart by hatred for others has become familiar.

I did not want to live in a state where any tiny problem can unsettle, when negative emotions go off scale, my heart beats frantically, and my eyes bleed. I didn't understand why this was happening. Maybe I fell ill with some serious illness, and the body reacts to it in this way?

Uncertainty and terrible thoughts forced me, after several months of torment, to make an appointment with the local doctor. What a surprise it was when Dr. advised me to see a neurologist . “Darling, you are stressed. Nerves need to be treated.

“Smart, I would have sent her to a psychiatrist, but with such nonsense as stress, I can handle it myself!” I thought irritably.

Stress state: what is it?

First of all, I tried to figure out what “stress” is. It turns out that this concept appeared recently, in the second half of the 20th century. It denotes a protective reaction of the human body to negative external influences. The modern way of life demands a colossal effort from us. Anything can be a stress factor: fatigue, nervous strain, city bustle, relationships with others, family squabbles. It turns out that there are millions of people like me in the world? Alas, this was little consolation for me.

Studying this problem, I realized that there were three stages of stress in total:

anxiety- “the first call”, indicating that something has begun to “break” in the body;
resistance- when the body is still fighting;
exhaustion- a period that means that there are almost no protective forces left.

It seems that two stages have passed unnoticed for me. Apparently the "bell" worked very poorly and I did not hear it. I suddenly found myself on the threshold of the most difficult stage. One pleased that this "disease" is not fatal. Nerves urgently needed to be put in order, but how?

How do I beat stress at home?

She immediately rejected the old “grandfather’s” way of washing down troubles with alcohol: female alcoholism is a thing even more terrible than stress. This is a dead end path.

I am a stubborn woman, if I take up something, I must bring it to its logical end. Having shoveled the entire Internet and rummaged through the specialized literature, I realized the main thing: it is urgent to change the way of life. For these purposes, I even developed a whole program, which I called "12 to calm the nerves."

Switching to a balanced diet

I consider this method to be the most important. After all how we eat determines our appearance, and how we look determines our mood.

I will not dissemble: I used to consume foods completely uncontrollably, especially sweets. I ate my bad mood with them. Indeed, for some time I felt better, I calmed down, but then the irritation rolled over with even greater force.

The first thing I did was review my menu.

Instead of starchy, fatty, sweet and salty foods, I included cereals, soups, vegetables, fruit salads, etc.
There was a small portion of 5 times a day.
I drank two liters of plain water a day.

Proper nutrition quickly gave a positive result: Only two months have passed, and everything has decreased by 10 kg. Hooray, I have a waist again!

Now a new reflection in the mirror no longer infuriates me, as before, but cheers me up, worse than any antidepressant.

Simple exercises as a way to relax

It was a discovery for me that there are special exercises that help relieve tension and rid your head of negative thoughts. These seemingly simple movements help stretch hardened muscles and relax them.

The blood supply is normalized, and the nerves quickly calm down.

Open your mouth wide and actively move your lower jaw.
Straighten your shoulders, straighten up and stretch hard.
Rub the back of the head and neck with force with your hands.
Rub your earlobes well.
Massage your hands vigorously.

Some psychologists also offer to perform any physical exercises (squats, tilts, weight lifting). I found it boring and not interesting, so I replaced them with dancing in front of a mirror to incendiary music. Ten minutes of jumping, and the mood immediately improves.

Walking is the easiest way to deal with stress

Dancing and exercise is not for everyone. I didn't like them at first either. Do you know what you came up with? When my nerves went wild, I went out into the street and slowly walked to the nearest square. There she sat down on a bench and began to contemplate. I looked at the trees growing nearby, raised my head and looked at the passing clouds. I was also interested in people hurrying about their business, their clothes and facial expressions.

Contemplation is like meditation. You can do it anytime: at lunchtime by the window or on the way home from work. Contemplation helps to be distracted, to forget about current problems for a while, to abstract from troubles. Try it, I assure you that you will like it.

Learning to calm down with breathing

Want to relieve stress quickly? Then nlearn to control your breathing. You can find a lot of different breathing exercises on the Internet.

To calm down and return the body to tone, I use only two, and this is enough for me.

One short inhalation (one-two) and a long exhalation (one-two-three-four).

Long inhale and quick short exhale.

Repeat these steps several times and in just a few minutes you will feel real relief.

Get rid of stress in your sleep

During periods of a nervous breakdown, it is necessary. Do not be afraid to postpone all important things for "later", give your body the opportunity to recover.

We wash away all sorrows with water

Water treatments are the most effective way to relieve stress. Taking warm baths or a contrast shower every day will not only strengthen the nervous system, but also heal the entire body. For example, I made it a rule to take a steam bath every Saturday and swim in the pool on Sunday. On Monday I don’t go to work, but it’s like I’m flying!

The smell of happiness - aromatherapy

I just fell ill with aromatherapy. I love the smells of different oils so much, especially lavender and mint. I add them everywhere: to my favorite cream, to water before taking a bath, etc. Believe it or not, I even drip it into a bowl of water when I clean the apartment. Now I want to buy also a special aroma lamp. In the evenings I will enjoy pleasant smells with my favorite music.

Relaxation to your favorite music

By the way, about music. Now, while I still do not have an aroma lamp, I, in those moments of my life when psychosis just rolls over, I put on soothing music and light candles. I sit in my favorite chair, look at the fire of a candle, gradually forget about all my problems and calm down.

Relieve stress with massage

Relaxing massage is the best therapy for all diseases not only for the soul, but also for the body. You can sign up for a professional massage or do it at home. I like the first one better. This is where you really relax. Yes, the event is costly, but when it comes to health, then, as they say, "bargaining is not appropriate here."

If there is no financial opportunity to visit a masseuse, then you can limit yourself to massaging the feet on your own. It is there that a large number of points are located that are responsible for the psychological state of our body. And don't forget the head massage!

Vitamins to increase stress resistance

We must not forget about vitamin and mineral complexes that help fight stress from the inside. Vitamins and minerals activate the body's defenses: immunity will increase, energy balance will improve, metabolism will improve. Choose any complex, since there is a large selection of them in pharmacies now. But the most effective are Berocca, Stressstabs, Centrum, Unicap».

We calm the nerves with folk remedies

Do you think aromatherapy, contemplative walks and breathing exercises are a waste of time? It means that things are really bad for you, and you need to take more serious measures. Just do not rush to take antidepressants, there is a chance of even more harm to your health. Refer to proven "grandmother's" recipes.

I, as needed, I am preparing for myself two simple tinctures that my great-grandmother used:

Art. grind a spoonful of valerian root, put it in a thermos, pour a glass of boiling water and leave overnight. Strain and drink several sips throughout the day.

Grate raw beets, squeeze the juice and mix with honey (1:2). Take half a glass three times a day for a week.

Medical way to deal with stress

In especially advanced cases, sedatives are indispensable. But again, these are not andidepressants, but herbal preparations. They provide a stable, long-lasting effect, and, importantly, act on the body gently, without destroying it.

There are a lot of similar drugs in pharmacies now, but specifically I prefer:

"Novo-passit" (extracts of several herbs);
"Persen" (melissa, valerian, mint);
"Negrustin" (St. John's wort).

Twelve ways - twelve small steps to restore the nervous system. I have tried all of the methods above. I admit that the recovery process was long, but, on the other hand, the result has been holding for a long time. What changed? My sleep returned to normal, unmotivated anxiety, irritability and anger at others disappeared. And I also understood the most important thing: some sources of stress are impossible to avoid and predict, so you need to learn to accept the current situation as it is.

Reading time: 3 min

How to calm the nerves? The state of nervous tension is familiar to everyone, only someone feels and notices it, and someone gets used to it and lives in such a permanent frozen nervous lump all his life, solves issues, builds the future, naturally complaining about inefficiency and many problems. The most reliable way to put the nervous system in order is to adjust the area of life that causes increased nervous excitement or solve one problem that does not allow it to function normally. The method is excellent, effective and should definitely be striven for, but it is also long-term and requires a high degree of awareness. In the meantime, you are moving along the path of eliminating the cause of stressors, learn to take care of yourself and reduce the level of nervousness on the spot, albeit with temporary methods that do not eliminate the problem, but help to survive the crisis.

How to calm your nerves and relieve stress?

To know how to quickly calm your nerves, read about breathing practices and go to a practice session dedicated to this (practiced in yoga studios, massage parlors and body-oriented therapists). Breathing affects the physical and emotional state, it can regulate the level of stress and anxiety. Organize the space in a way that is comfortable for you in order to get the maximum amount of rest, find time for self-care (it is not necessary to make a march through beauty salons and shopping malls, it is enough to give yourself a rest when you can not think and not do, which is extremely important in a state of stress). Taking care of your body will give you back some energy - massages, exercise and proper nutrition work wonders and dissolve stress in the air.

In the fast pace of life with maximum loads and informational overdose, the knowledge of how to calm the nerves, relieve anxiety and should be present in the luggage of every person. As in any problem, before talking about solutions (treatment), it is worth saying a few words and prevention, because. it is usually easier to prevent a deplorable state than to get out of it later.

There is an opinion that ours are born from our response to the situation, i.e. not the situation itself is stressful, but only our reaction to it. Of course, there are cases where it is impossible to regulate your condition and choose to laugh at failure, instead of being nervous about it for hours. But most of the problems that create a chronic state of stress and undermine the nerves bit by bit are not very significant. A reprimand from the boss can be experienced up to the decision to quit, or you can step back and understand that he just blew his bad mood and feel sorry for him. You can freak out because of the constant rains, or you can buy cool yellow rubber boots and jump through the puddles. By correcting your point of view in this way, looking for positive aspects in everything, you can save your nervous system.

If a jamb has happened somewhere with prevention or an event has happened that is really unsettling and now you are sitting and thinking how to calm your nerves, relieve anxiety and fear, then the protective functions of your psyche have suffered and you need to quickly regain your ability to think, which is paralyzed by fear and anxiety. The best help in this matter is to focus on your body, starting with breath control, trying to make it as deep and slow as possible, if you can go from chest to abdominal. If you breathe for a certain time at a constant pace with such breathing, the production of adrenaline will stabilize and you will slowly stop shaking. After that (or during, focus on your own feelings), stretch the muscles of the body - twist the joints, stretch the muscles of the neck and arms with your hands. This practice, which addresses the physical mode of regulation, is suitable if you are worried about how to calm your nerves before an exam.

But this impact is aimed at point and single impact, after which it is necessary to analyze the situation in order to find the reasons that caused such a strong emotional reaction and work them out separately in a calmer environment, possibly with the help of a therapist.

How to calm the nerves in 1 minute?

People have different stress resistance, strength and stability of the nervous system - it depends on who and how is exposed to stressful influences (speed of occurrence, duration, strength of nervous excitation). It is not always possible to retire, take a break and deal with your condition, and you should know how to calm your nerves quickly, even in a time-limited situation. Several options have been tracked and developed to help change nervous tension to a calmer response to the situation literally within a minute, which one is preferable to decide on the spot, starting from the situation, because the methods of how to calm the nerves before the exam and how to calm the nerves after an unpleasant conversation can vary significantly.

Working with visual reality helps to switch from an unpleasant factor and make its influence less destructive. Changing the visual picture is possible with a purposeful translation of the gaze to pleasant and soothing stimuli, or with the help of one's own and the presentation of harmonizing images (white light, waterfall). To work with your own resources, you should take a comfortable position, preferably sitting, in order to remove muscle tension as much as possible, normalize breathing, making it deep, even and rhythmic, and then draw in your imagination the most detailed pleasant picture. The images of water washing you from head to toe or putting a barrier between you and an unpleasant effect help well. Water can be replaced with white, sparkling light that fills every cell, banishing darkness and negativity.

The beneficial and calming effect of water extends beyond visualization techniques, you can use it physically. With limited time, you will need a faucet with running water and a closed door so that no one disturbs you at this moment. You should lower your palms under cool water and hold it under it for a while, noticing and concentrating on the sensations of the body from contact with the streams. Then you can massage the neck, shoulders, fingers, tubercles behind the ears with wet fingers. While in the bathroom, you can use a towel to relieve muscle-emotional tension, for this you need to make twisting movements, and the more effort you put into this kind of squeezing, the better. After you feel that this is the maximum tension of your hands - throw them in relaxation, repeat several times. Around the third repetition, when you relax your arms, you will feel emotional relaxation, which is explained by the connection between the physical and mental state.

Drinking sweet water (preferably plain water with sugar or honey) helps to relieve acute stress or is even used by witnesses of accidents, fires and other unforeseen situations.

These methods will help reduce the critical level of nervous tension, which will make it possible to control your behavior and analyze the situation logically. It is also necessary to support your body and cope with the consequences of a nervous situation after the event has passed, but these are longer methods.

How to calm nerves at home?

To normalize your emotional state, you can do a lot in the walls of your own home. A common and effective method is a bath. It is worth clarifying a few details to increase the impact: the water should be warm, preferably with aromatic soothing salts and aromatic oils, you should take such a bath for no more than twenty minutes, and then go to bed. It can be like a one-time procedure, but if you take a monthly course, you will strengthen the nervous system and prevent further nervous exhaustion.

How can you calm your nerves at home? Incorporate music into your daily routine that can play in the background in your home or on your headphones as you move around the city. Only to restore nerves, music is worth picking up - for this you can use special selections of music therapy, relaxation collections, classics, good recordings of natural sounds. An important point is to listen to soothing music constantly, in a certain course (for example, an hour in the evening for a month, or in the morning on the way to work) - the main thing is that there should be a system and constancy in this, and not random use.

Diversify your tactile sensations, because it is their lack or monotony that impoverishes the body's resources. It is good to communicate with animals, play, stroke, walk barefoot at home, which will add stimulation and activation to points that are a mirror image of many organs. Try dipping your fingers into various grains and foods while cooking, feeling their texture, and simply sorting through the beans is a very meditative exercise.

By the way, waking up half an hour earlier and devoting this time to meditation, you will feel how you have become calmer about troubles. Choose what you like best - already recorded texts, just music or yoga classes. In addition to relaxation and soothing meditative activities, active physical activity has an excellent effect on relieving nervous excitement - running, strength exercises and swimming help to relieve stress accumulated during the day, and punching a pear or engaging in another type of struggle helps to cope with aggression that has not been splashed out. Walk more, if there is no time for a purposeful walk, then at least diversify the work-home route.

How to calm the nerves, if everything pisses you off? Find activities that fill you with energy (hobbies, charity, exciting research) and devote your free time to these activities, instead of sticking to social networks. In addition to developing your own personality and possible financial improvement, you get a positive emotional charge and a sense of meaningfulness of what is happening and your own non-empty existence.

With shattered nerves, you can drown out excessive excitation with sedatives, sleeping pills, without going into the details of the occurrence and course of such a condition. We do not take into account extreme cases of impaired nervous activity, when medical intervention is indispensable, and we suggest first trying psychological methods to use hidden resources.

How to calm the nerves, relieve anxiety and fear? With stress and nervous tension, muscle spasm and hypertension occur, this happens due to the blocking of the body's natural reaction to factors that exceed the norm. Under natural conditions, the two responses are either attack or flight, and with either response, the body's natural systems trigger a response in the muscles to carry out the desired action. Since in society we stop and suppress most of these reactions, and the muscular reaction is running, an overstress is formed, which can then be manifested by tightness, stoop. You can feel it well at the peak of the stress reaction, when it is impossible to make a person relax by any effort of will. It is through the removal of muscle tension that the removal of psychological occurs.

Start with breathing to saturate the body with oxygen and normalize the experience of emotions. With strong experiences, breathing goes astray, some stop breathing altogether or breathe in fits and starts. The primary task is to restore the respiratory rhythm so that the inhalation smoothly flows into the exhalation and this process is continuous. Watch for smoothness and depth of inspiration. After breathing is established, do a little exercise - its goal is not to improve physical fitness, but to work out and feel every muscle and joint. Accordingly, the joints need to be scrolled, and the muscles need to be pulled. After stretching, you will be able to localize tension in a specific area or even several, after which they should be kneaded. Perhaps, with strong physical clamps, it will be painful or unpleasant for you to knead some parts of the body, but you should continue to massage until the discomfort disappears and the muscles become soft. At the end of such a warm-up, shake your whole body well, trying not to control your movements and not think about how you look, but to shake the relaxed body as much as possible.

For less crisis moments, meditation and yoga are suitable with targeted immersion in those moments that usually cause a stressful reaction in order to work out the origins and find inner possibilities and ways of resolution. You can take a course of psychotherapy and develop your own strategies for overcoming nervous tension, as well as options for building space in such a way as to get into less unnerving situations.

How to calm your nerves and relieve stress? The advice of psychologists in this regard is as follows: you should take care of your nerves regularly, and not just when it's covered. Do not overwork, organize high-quality and productive weekends, sleep in sufficient quantities and in comfortable conditions. Identify your weak points and sources of stress, stay away from those you can't influence, and sort out those relationships or processes that are important but not satisfying. Remove unnecessary discomfort from life in the form of rubbish in the apartment, shoes that rub, uncomfortable clothes and ticking clocks. The fewer small annoying factors in your life, the stronger the nerves and the more likely it is not to break loose at a crucial moment. To live emotions, include sports or just regular walks in your life, wash dishes with cheerful music, dance, and do not hold back tears. Do everything to throw out your feelings - you can write, sing, draw, tell your best friends or random fellow travelers - the main thing is not to keep it to yourself.

Observe adequacy and measure in everything, watch your reactions, listen to your feelings. If yoga does not help, the bath does not work, the pressure has risen from the nerves and the hands are shaking, if this condition does not go away for many days, then stop tormenting aromatherapy and ruining the body. If symptoms do not go away, intensifying, you should consult a doctor and use the help of possibly herbal tinctures, possibly medications, depending on your condition. Nerves are not just a bad mood, overexertion affects the entire body and many organ systems, and a nervous breakdown leads to hospitalization and a long recovery.

Doctor of the Medical and Psychological Center "PsychoMed"

The lifestyle of modern society requires people to exert enormous effort, which often results in stressful conditions. It can be extremely difficult to fend off the challenges of time, especially for residents of megacities.

Escaping from the burden of unbearable nervous tension, many, without prior consultation with a doctor, begin to use various drugs for stress, which only make things worse for themselves, acquiring a new addiction. Very often this is a dead end.

If you suspect serious psychological health problems, then you are advised to take a stress test. The latter, in its various versions, comes down to checking many stress factors to identify the possible development of various diseases, most often associated with the heart. The stress test also has a number of contraindications. Therefore, you should first familiarize yourself with the full list if you decide to undergo this study.

Further in this article, a number of simple but effective methods will be proposed that tell you how to calm your nerves, and at the same time gain emotional stability and immunity to external stimuli. However, it must be remembered that the following methods are suitable for the manifestation of the primary signs of stress. If the nervous breakdown has progressed to a stable state, you should contact a specialist who will conduct a competent treatment of the nerves and help you regain your lost inner health.

Deep breathing

Since ancient times, the close relationship between breathing, emotions and physical condition has been known. The science of breathing is deeply developed in the East. In the traditions of Indian yoga, it is known as pranayama. This technique is one of the most effective ways. However, it is quite simple and everyone can do it.

So, and calm the nerves with the help of breathing? First you need to take a comfortable position. It is best if you sit, be sure to straighten your back. Then you need to put the palms of your hands on the navel, right on top. At the same time, one must imagine that there is an air sac under the navel, which, when inhaled, is filled with air. The breath should be deep, sequentially fill the diaphragm and chest with air.

When the breath is taken, you can hold your breath for a moment, and then make a slow full exhalation. The diaphragm should go down first, and then the chest. The length of the exhalation should be twice the length of the inhalation.

It is very good if, as you exhale, you mentally pronounce an affirmation, for example: “I am completely calm” or “My body is relaxed.” At the same time, when choosing words, it is important to remember that affirmations should always have an affirmative sound in the present tense and not contain negative particles.

After you have done the entire breathing sequence several times, your condition will noticeably improve. By exercising several times a day, you can deepen the state of relaxation and, having acquired the skill, achieve it almost instantly.

Take a stroll outside

A good cure for stress is a walk in the fresh air. A park, a shore of a reservoir are ideal, but a quiet city street, square or small square will do. In addition to affecting breathing, stress here helps to relieve physical activity. It is important not to sit still and move more. By the same principle, sports and any physical activity have a calming effect.

Take a shower

An excellent answer to the question of how to relieve stress and calm the nerves is the decision to take water treatments. A bath or shower (preferably a contrast one) has an excellent refreshing effect not only on the physical, but also on the emotional body of a person, literally washing away accumulations of negative energy.

Experience the power of positive thoughts

Phenomenal in its effectiveness, but not the easiest to perform, nerve treatment is based on the old truth that the world around us is only a reflection of our thoughts. By changing negative thoughts to positive ones, we change the world around us. Thus, by changing the angle of view, you can get rid of all the causes for stress. However, in order for this method to work stably and effectively, a certain skill is required, which is achieved by daily practice. It can be helped by the same affirmations that were recommended above with the breathing exercise.

Treat yourself to delicious

Make yourself a holiday. Treat yourself to something delicious. Best of all, if it is sweets, and specifically - chocolate. The latter contains a fair dose of dopamine - the hormone of happiness, so both its effect and the very process of a festive meal will help you switch and raise your vitality and mood.

However, do not overdo it, otherwise you risk acquiring not the most useful habit.

Seek positivity in the company of others

Another great defense against stress is socializing with people you like. Probably everyone has such stress-relieving friends who, thanks to their ease, positivity and cheerfulness, are able to disperse the dark clouds in your head. Contact such people more often, gain positive energy from them and learn from them an easy attitude to troubles and everyday difficulties. The main thing - do not ship them and do not complain about your ups and downs. Just relax.

Clean up

The method is not for everyone, of course, but still very good. Find any blockage at home - in closets, closets, basement, kitchen, bathroom, computer, folders with papers, etc. - and take it apart. This will help you distract your thoughts, and at the same time do a useful thing, which your hands never reached. In addition, there is a subtle relationship between the ordering of the surrounding space and the order in thoughts and feelings. When you systematize what surrounds you outside, then what is inside you is systematized automatically. Thus, cleaning helps to deal with the load of internal problems on a subconscious level.

Tap into the healing power of silence

If you have the ability to take it easy on yourself and switch to positive thoughts easily, then spending some time alone in silence can help. Turn off your phone, forget about your computer, and completely isolate yourself from outside noise. This will help you calm down, relax and deal with your cockroaches.

However, if the state of loneliness has a depressing effect on you and you only tend to panic more, treating nerves in this way is not for you.

Don't forget about sleep

Nervous exhaustion is a direct road to stressful experiences. Therefore, an excellent cure for stress is sleep. Finally find time and get a good night's sleep. Often after that everything is as if by hand. But even if this does not happen, and when you wake up, you will still experience emotional discomfort and unrest within yourself, recharging in a dream will help you become more resistant to destructive experiences and give you strength to overcome the corrupting influence of any negativity.

Meditate

Another Eastern method of achieving serenity is meditation. Ideally, deep effective meditation involves at least 20 minutes of practice per day. Not everyone manages to find the time and place for this. Therefore, it is important to do as much as you can. Best of all - in the morning, to immediately neutralize negative emotions.

As for the methodology, there are many ways that can be found in the specialized literature. The easiest way is to sit comfortably, straighten your back, relax, close your eyes and focus on your breath without being distracted by thoughts. This simple exercise, when performed regularly, will literally transform your life.

Smile!

Known to make you smile. But there is also a psychological trick that allows you to reverse the process. All it takes is a smile. Even if it’s a fake, forced smile, it will shine on your face. Then the deceived subconscious mind will be forced to adapt and provide you with an additional charge of positive emotions.

This relationship has been proven by scientists and works great. Try it - and see for yourself.

Try to warm your hands

Another wonderful way to relieve stress and calm nerves is based on a similar psychophysiological connection. You just need to warm your hands. The fact is that during stress, the body automatically redistributes blood flows, supplying the brain and heart with it most abundantly. As a result, hands tend to get cold when stressed. Using this addiction, you can reprogram the body. If you warm your hands, the brain decides that the stressful situation is over and normalizes your condition.

stock up on oranges

No worse than many pills, the aroma of citrus helps to get rid of stress. It can be a real tangerine or evaporated in an aroma lamp (in the latter case, the oil should be only natural). The secret is that the smell of citrus stimulates the release of norepinephrine, a hormone associated with mood and emotional well-being. Increasing its dosage in the blood significantly helps to cope with stress.

Knowing this ability of citrus fruits, you can arm yourself with an anti-stress shield. To do this, you need to drop a couple of drops of essential oil of the same orange or grapefruit on a handkerchief or edge of clothing.

Indulge yourself in a cup of tea

How to treat stress, green tea will tell you. The latter has a unique feature: thanks to L-theanine, which is part of it, it significantly reduces anger, fatigue and other stress symptoms.

Pour cold water over your wrists

Among the many ways to relieve stress and calm the nerves, there is such an original one as washing the wrists in cold water. In these places, the paths of large arteries lie, so cooling this zone will help cool the blood and, as a result, normalize the emotional background.

For the same purpose, you can apply a few drops of cold water (or even apply pieces of ice) to the area behind the ears - where perfume is usually applied.

Take vitamins

The last tip is related to going to the pharmacy. However, instead of various drugs and pills, you are advised to purchase some vitamins for stress there. Usually they are presented in various complexes in a large assortment. Having picked up what you need, drink the course. By doing this, you will not make yourself worse, as with the use of many drugs, but only strengthen your immunity.

Conclusion

As many scientists say, most of the diseases in our time are of a psychosomatic nature, that is, they stem from an incorrect psychological and emotional state - from constant tension, irritation, anger, anxiety. Therefore, before grabbing stress pills, it is important to understand that they only remove the consequences. The root of the problem is in ourselves, in our mind. From this, it becomes obvious that our psychological health is deeply dependent on the ability to introspect - the ability to look inside ourselves. And in order not to suffer all your life with the question of how to relieve stress and calm your nerves, you need, first of all, to understand yourself, learn to think positively, relax and instill in yourself the skills of mental self-discipline.

Therefore, it is very important to temper yourself physically and mentally in order to withstand any life storms.

A responsible exam, a transition to a new job or an emergency in the previous service, problems with superiors or colleagues, quarrels with friends, financial difficulties, family discord, problems with children and relatives - how many situations can there be when you have to worry more than usual! In such a situation, it is not far from a nervous breakdown! How to calm the nervous system and achieve spiritual harmony?

Peace, only peace!

Intensified physical and mental activity, especially in a stressful situation, often causes the appearance of a persistent focus of excitation in the central nervous system. And if a person, in addition, is naturally rewarded with anxious and suspicious character traits, then do not go to a neurologist - he has increased nervous excitability.

It is impossible to completely eliminate stress and overexertion from our lives. But it is quite realistic to harden your body so that it can easily withstand any cataclysms. To bring the nervous system to a stable state, follow simple rules.

1st rule. get enough sleep. The main symptom that the nervous system has become excited is insomnia. Accordingly, in order to prevent loosening of the nerves, you need to follow a sleep schedule: go to bed and get up at about the same time, and spend at least 7-8 hours in bed. However, these figures are rather arbitrary, since someone needs 6 hours of sleep to feel fresh and rested in the morning, while another needs at least 9 hours in bed. To sleep easier and more soundly, you should not go to bed soon after a heavy dinner, and also immediately after doing active work (whether physical or mental). It’s good to give your brain time to prepare for sleep beforehand, to relax a bit. A warm bath with aromatic oils or herbal decoctions, light entertaining reading in bed at night is what you need. But computer games are better to be postponed to an earlier time. For soothing baths, hawthorn flowers, valerian, calendula, peppermint, oregano, motherwort, nettle leaves, etc. are suitable.

2nd rule. Avoid Noise. Many of us get so used to the TV being on that we hardly notice it. But information, sometimes of an aggressive nature, pouring from the screens, places an additional burden on the nervous system. Turn on the "box" only to watch programs that really interest you, and the rest of the time, let the music sound at home. Better classic. Recordings of sounds of nature are also suitable. By the way, such an audio design is more useful than even complete silence. This was found by Australian scientists who conducted a study with a hundred student volunteers on the eve of the exam. Experience has shown that those who practiced in silence had more rapid heart rate and breathing and higher blood pressure than those who listened to classical music. So Mozart will help you!

3rd rule. Spend more time outdoors. Our brain, although it weighs no more than 2% of body weight, absorbs 18% of the oxygen received by the body. And this means that long walks in the park or in the forest are vital for everyone who is forced to strain their brains a lot and fruitfully. And also for those who are experiencing a difficult psychological situation at home or at work. Too lazy to walk alone - get yourself a four-legged friend.

4th rule. Use medicinal plants. To make nerves stronger than ropes and eliminate insomnia with increased nervous excitability, a decoction of calendula - 1 tbsp. a spoonful of flowers in a glass of boiling water, insist for an hour. Drink half a glass of infusion warm before going to bed. Motherwort is no less effective: pour 15 g of grass with a glass of boiling water. Insist 20 min. Drink 1 tbsp. spoon 3-5 times a day.

St. John's wort also has antidepressant properties. The course of treatment with tea from this plant is 4-6 weeks. 2 tbsp. spoons of dry chopped grass should be poured with a glass of cold water, covered, heated in a water bath to a boil, boil for 3 minutes, set aside, insist 30 minutes, strain and drink half a glass 3-4 times a day.

Well, and finally, a recipe for the lazy: you need to take a pharmacy tincture of hawthorn and valerian fruits, mix in equal proportions. Take twenty drops diluted in half a glass of water at bedtime.

5th rule. Change your diet. Nerves will become stronger if you enrich your diet with B vitamins and nicotinic acid, which are especially necessary for the proper functioning of neurons. Vitamins of group B help relieve excitement, relieve fatigue and improve memory, composure and attentiveness, increase learning ability, and prevent stress. The best source of this vitamin are legumes, especially soy. By the way, soy is also rich in lecithin, useful for the normal functioning of the nerves and heart. There is also a lot of lecithin in the germs of various grains. Calcium will help the nerves a lot, which promotes the transmission of impulses through the nervous system.

Lack of calcium is expressed in increased anxiety and irritability. Calcium enters the body with milk, cottage cheese, cheese and kefir, it can be obtained from plants in greens, celery, beets and almonds. Another useful element for the nervous system is iodine. They are rich in berries, cauliflower, buckwheat, sea fish, algae.

6th rule. Go in for physical education. Daily physical exercises not only develop muscles, strengthen ligaments, the skeletal system, but also discipline, and therefore help to become more balanced and calm. And, in addition, when the muscles work, the body secretes hormones of happiness - endorphins. This natural remedy for stress, which is secreted by the brain, has a beneficial effect on the state of the autonomic nervous system. So step march!

7th rule. Look at life philosophically. Learn to be reasonable and accept failures and mistakes as a natural part of life, do not go to extremes, do not despair. To have strong and healthy nerves, try to think positively.

Negative emotions loosen the nervous system, weaken the internal forces and paralyze the will. Well, positive, respectively, on the contrary. Remember: everything that is done is for the better!

8th rule. Learn proper breathing. Breathing is considered correct not with the chest, as most of us are used to, but with the stomach, more precisely, with the diaphragm. Compared to chest breathing, it provides a more complete saturation of the blood with oxygen, performs self-massage of the abdominal organs, improves intestinal motility, and has a calming effect on the nerves. To master it, you need to imagine that your stomach is a balloon, and try to slowly inflate and deflate it several times. It’s better to start training lying down - it’s easier, and then you can move on to breathing while sitting and standing. Over time, it will be easy for you to do this even at the workplace.

9th rule. Apply water procedures. Nothing strengthens the nervous system like swimming, as well as wiping - in a word, any contact with water, because it tempers, soothes, stimulates the nerve endings in the skin.

A cool shower is useful in the morning - it strengthens and tones the central nervous system. In the evening, before going to bed, a soothing warm shower or bath is best. A good workout for blood vessels, nerves and the whole body is a contrast shower.

If you feel that your nerves are starting to play pranks, it's time to put the psycho-emotional background in order. Find out the root cause of your anxiety, try to get rid of the problem as soon as possible. Depending on the severity of the stressful situation, rely on your own strength or seek help from a specialist.

Causes of violation of the psycho-emotional background

unbalanced diet;
wrong sleep pattern;
negative thoughts;
constant stress;
weak nervous system;
frantic rhythm of life;
frequent exposure to noise;
information overload.

Get rid of perfectionism. You need to accustom yourself to the fact that everything in life cannot be perfect. Change your outlook on existence. People will never strictly adhere to general rules and moral principles.
Manage personal time. Plan your day right. Have time to deal with work moments and personal affairs, while you should not be in a hurry. Prioritize the important things, then the minor ones.
Think positive. Do not let life's troubles negatively affect the subconscious. Try to minimize your TV viewing and world news. By and large, you are unable to fix anything, and the resulting negative emotions can settle in your head for a long time.
Build stress tolerance. Start going to the pool, force yourself to run at least 20 minutes a day. Normalize your diet, eat more sweets. Observe the drinking regime, the lack of moisture in the body leads to mental disorders. Stop watching violent and scary movies.

Ways to calm the nerves

It is considered a big mistake that a person during stress tries to stay inactive and calm down while lying on the bed. A critical situation may develop jitters or heaviness throughout the body. Such sensations are caused by a surge of adrenaline, which must be eliminated. The solution is to give vent to emotions in sports or relax the body.

Method number 1. Physical exercise

Give yourself 1.5-2 hours of free time and, if possible, go in for sports. Rely on personal preference.
Any sport helps to cope with colossal stress. You can simply go for long walks or bike rides with friends more often.

Method number 2. Water procedures

After every hard day at work, make it a habit to relax in the shower or in the bath. Water is able to directly affect the receptors of the body, providing a positive result.
If the apartment has a bath, you should add sea salt, herbal decoctions or essential oils to it. Substances are also good at helping to calm the nerves. For a more cozy atmosphere, light candles, turn on soothing music.

Method number 3. aromatherapy

Visit a specialized shop that sells various relaxation products. Purchase scented candles and related products.
Choose unobtrusive scents. Also use incense sticks. Essential oils can be added to body care creams and hair washes.

Method number 4. Relaxation

Relaxation is considered an effective way to get rid of stress. Turn on calm music, think about pleasant things. You can take the Lotus position and do breathing manipulations.
Take a deep breath and slowly release the accumulated stress. Feel your body, try to strain almost all the muscles alternately and relax them.

Method number 5. Self massage

You can independently stimulate the nerve endings of the body. It's no secret that the skin has many receptors.
Knead the palms of both hands, then proceed to the feet. Next, do a light head massage. Spend at least 5 minutes on each zone.

Method number 6. walking barefoot

Experts say that countless nerve endings are concentrated on the feet.
If you use a massage mat, in this way you will have a positive effect on all internal organs. If possible, walk barefoot on sand, pebbles, or small shells.

Psychological therapy

Find a hobby. Find yourself in a certain hobby that will bring pleasure and will take up all your personal time. View photo albums or good films. Listen to classical light music or nature sounds.
Count to yourself. At the moment of experiencing anger, start counting to 100 silently. Repeat numbers slowly and monotonously. The technique also helps with sleep problems. If you get to 100 and your anger still persists, reverse the procedure.
Start drawing. No one is telling you to become an artist, it is enough to acquire painting aimed at art therapy. Magazines are designed for adults with various abstractions. The activity is considered entertaining and effective against stress.
Go shopping. It has long been known that the best antidepressant for girls is a long shopping trip with the acquisition of things they like. No matter how strange the procedure may look, but it works. Men can also distract themselves with a similar activity, the difference is only in the purchased product.

Palm massage. The method is especially effective in that it is almost invisible to others. Start kneading your palm with the thumb of your other hand. Smoothly move to the phalanges. Next, work with a little force on the nail plates.
Imagination. In a stressful situation, if possible, close your eyes and distract yourself. Present the picture and the desired outcome of the problem. A detached theme is also suitable, you can corny imagine picturesque nature, sunny beaches and the sea. Try to immerse yourself in thoughts with your head, fantasize to the smallest detail.
Anger. Paper products can serve as an alternative to beating dishes. Start tearing up newspapers and magazines. You can also roll up thick cardboard with a tube and close one edge, then all that remains is to scream at the top of your voice. The product will help to significantly suppress the emitted sounds.
Water. After a critical situation, you should slowly drink a glass of water, then go to the restroom and wash. Apply cold water to your face, neck and shoulders. Think about washing away all the accumulated negativity from yourself.

To get rid of stress, it is not necessary to immediately seek help from a specialist. It is enough to study several effective methods. Get away from negativity as soon as possible. If this fails, use home remedies. Don't let bad emotions dominate your mind.