How to calm down after stress: useful tips. How to quickly calm down from nervous tension Calm down nervous stress

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 relations alone with myself:

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, 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. Etc. 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 exercise occupies 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 up straight with your arms raised and straight above your head, imagining yourself flying on 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.

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

Stress pills

When treating and carrying out 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.

Medications, 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.

Good day, dear readers. In this article, we'll talk about how. You will find out for what reasons nervous breakdowns can occur. You will learn how to calm down at home. Find out how to quickly come to your senses. You will know which medicines, as well as folk remedies help to cope with nervous tension.

Causes of stress

Before you think about how to relieve nervous stress, you need to decide what can provoke it.

1. Lack of healthy sleep. Very often, the cause of excess stress lies in the fact that a person does not sleep enough, does not have the opportunity to fully relax, becomes irritable and nervous.
2. The lack of essential trace elements and vitamins in the diet can affect the wasting of nerves. This is due to the fact that many of them take part in the transmission of nerve impulses, affect the interaction of nerves and muscles.
3. Weak nervous system. It is more common in suspicious natures, which are vulnerable and very sensitive.
4. The presence of a stressor, a person who affects the constant loosening of the emotional state.
5. Negative thinking. Pessimists are much more likely to experience stress.
6. Life in a metropolis can also cause constant tension and nervous exhaustion.
7. Media overload, in particular news related to tragic events.
8. Overwork at work.

Psychological methods

1. Check. It is necessary to silently repeat the numbers from one to one hundred. This will help you relax and calm your nerves.
2. Personal values. A person can watch his favorite movie, devote time to his hobby, listen to his favorite music, read a book.
3. Art therapy. You can pour out everything that has accumulated on a piece of paper. Also in recent years, anti-stress coloring books are in demand.
4. Shopping helps a woman relieve stress. The main thing is that there is enough money in the account to go and make pleasant purchases.

How to relieve stress at home

1. Make time for physical activity. This can be house cleaning, dancing, sports training, for example, in the gym, or just running.
2. Acceptance of water procedures. A bathroom with the addition of essential oils, warm or contrast shower.
3. Aromatherapy. You can use aroma lamps or aroma sticks.
4. You may already know that there are nerve endings in the feet, so walking barefoot will be effective in calming the nerves.
5. Self-massage allows you to relax. You can walk with light pressure on the scalp with fingertips, starting from the forehead, going to the back of the head. Then stretch your feet and hands.

How to calm down in a minute

Let's see how to quickly relieve stress, possible methods.

1. Get into visualization. Imagine that around you is a sunny day, that you are on the seashore, basking in the rays of the sun. This will allow you to relax and forget about pressing problems.
2. Hand massage is effective. It is necessary to take turns, slowly and moderately press on the nail phalanges, first on one hand, then on the second.
3. Power loads. For example, you can do fifteen push-ups, stretches, or squats.
4. You can relieve irritation by washing with cool water. You can also rinse your shoulders and neck.
5. A glass of warm water with honey will help you calm down.
6. Beating the pillow will quickly throw out your nervous mood.
7. Foods to help manage stress:

• black chocolate;
• seafood;
• citrus;
• cereals;
• orange and green vegetables;
• nuts;
• milk;
• eggs;
• liver.

Breathing exercises to calm down

Proper breathing allows you to control your heartbeat, enriches the body with oxygen.

1. It is necessary to slowly inhale through the nose, hold the air for a few seconds, then exhale through the mouth. It would be useful at this time to imagine how negative thoughts leave with the exhalation.
2. Inhale sharply and exhale slowly. Do this several times.
3. Yawning also helps. In order to call it, you need to raise your hands up with your eyes closed, open your mouth wide, while inhaling.
4. Diaphragmatic breathing. It is necessary to sit or lie down, while trying to relax as much as possible. One hand is placed on the stomach, the other on the chest. When you inhale, it is important that the chest remains motionless, and the stomach rises a little. It is necessary to breathe in this way for a minute, then take a break and repeat this several times.

Medicines

1. In order to provide the body with the necessary preparations of microelements and vitamins that affect the susceptibility to stress, it is recommended to take complexes of vitamins and microelements. Magvit, Supradin, Neovitam, Vitrum have proven themselves among them.
2. In the fight against excessive stress, sedatives help to cope. Medicinal herbs are considered safe. The most popular include:

• valerian extract, which has an analgesic and sedative effect - take one to two tablets or twenty drops three times a day;
• Persen (the composition of the drug includes valerian, lemon balm and mint) - helps to quickly relieve chronic fatigue, irritability and anxiety, takes one tablet twice a day;
• Sedavit (a preparation based on St. John's wort, valerian, hawthorn, mint and hops) - reduces anxiety, improves heart performance, relieves stress, take two tablets three times a day;
• Dormiplant (includes lemon balm leaves, valerian root) - improves the quality of sleep, helps to fall asleep, has a sedative effect;
• Novopassit (contains passionflower, hops, St. John's wort, elderberry, valerian, hawthorn and lemon balm) - take one tablet three times a day.

Folk methods

Human psychology is designed in such a way that in order to relieve stress, he needs to relax, and traditional medicine can help with this.

Recently, I have noticed that shopping is the best way to deal with stress. I leisurely walk through the aisles, buying something that allows me to improve my mood. I also manage to get away from bad thoughts with the help of the right music and physical activity.

Precautionary measures

In order to reduce the risk of developing stress, you must adhere to certain rules.

1. Properly plan your daily routine, take time to rest.
2. Healthy sleep is important.
3. Give up bad habits.
4. Get yourself some exercise every day.
5. Walking in the fresh air also has a beneficial effect on the nervous system.
6. Get yourself a hobby. Doing what you love helps you deal with stress.
7. Develop a sense of humor. Laughter helps in difficult situations.
8. Raise your own self-esteem and worth.
9. Hang out with people who think positively.
10. Visit new places, travel. It also affects the health of the nervous system.
11. Develop positive thinking, focus on positive ideas and thoughts. Find the positive in those situations in which, it would seem, there is none.
12. Dream more often, set easy-to-achieve goals and achieve them.
13. In order to reduce the risk of stress, it is necessary to ensure that the diet contains a sufficient amount of certain vitamins and minerals:

• ascorbic acid helps relieve fatigue and increase immunity;
• tocopherol is necessary for the nervous system, improves brain performance and strengthens the immune system;
• vitamin D is responsible for a good mood and reduces the risk of developing stress;
• beta-carotene affects the normalization of the son;
• group B normalizes the nervous system;
• magnesium reduces excitability;
• the use of iron in sufficient quantities helps to normalize brain activity and speed of reaction;
• iodine affects the normalization of hormone levels;
• calcium and potassium are involved in the relationship between nerves and muscles;
• phosphorus affects the normal functioning of the nervous system.

Now you know how to relieve nervous stress at home. It is necessary to understand the harm to human health caused by excessive nervousness. It is important to learn how to control yourself, protect your psychological state from possible stressful situations. Remember that you can not keep the intensity of passions in yourself, all the negativity must come out. Think positively, treat life with a smile.

Nowadays, phrases like “nerves are loosened”, “nerves are to hell”, “nerves are naughty”, “weak nerves” have become firmly established in everyday life. Each of them describes a mental state in which a person is overly excited, loses control over his emotions, and is unable to give an adequate response and reaction to an external event.

Neuroses and stress have become so commonplace in modern man that they are not perceived as something out of the ordinary. The number of stress factors is growing along with the evolution of technology, a paradox arises: the rhythm of life is accelerating, and its duration is shortening. Anxiety becomes chronic, and aggressive or irritable behavior becomes the norm. The accumulated anger spills out on colleagues or family, the emotional background is unstable and reaches balance due to the large amount of coffee consumed, energy drinks, alcohol, cigarettes and other doping for the body.

What causes nervous breakdowns?

If a person notices signs of a mental disorder in himself, the inability to control himself, his emotions interfere with his life, then different options are possible: someone will turn to a psychologist or psychotherapist, use medical treatment, but most will try to deal with the problem on their own. What is important to understand to get started? Determine the reason due to which emotional stability is disturbed.

The most important conditions for a prosperous existence for a person, the calmness of his nervous system are good sleep and proper nutrition.

As is known, good dream is the key to good health. The average person needs 8 hours of deep, uninterrupted sleep. In the process of a night's rest, the individual's body relaxes, vital resources are restored, and they prepare for a new day. With a lack of sleep, a person’s activity decreases, the nervous system ceases to function at full strength.

Nutrition is also the foundation for the health of nerve cells. For the normal functioning of the body, the body requires vitamins and minerals. All useful substances directly or indirectly affect the processes in the nervous system. They can reduce muscle tone, regulate the balance in hormones, ensure the process of impulse transmission, the interaction of nerves and muscles. Proper nutrition allows a person to avoid stress and be ready for them, maintain high performance. Anti-stress hormones are produced, sleep is normalized. Therefore, the diet should be balanced, composed competently and meet healthy standards, include dairy products, cereals, meat, seafood, fruits and vegetables, berries, nuts, and so on. Thanks to this, the body will always be in good shape, saturated with a sufficient amount of nutrients: magnesium, phosphorus, iron, iodine, potassium, vitamins A, B, C, E.

Causes of nervous disorders

Reasons given are:

• A certain factor that constantly causes stress;
• Pessimism, negativism;
• Weakness. Some people have a weak psyche, which is why nervous breakdowns are frequent, anxiety is high. They are vulnerable, emotional;
• High population density, life in a metropolis. Many sources of noise, vanity, fast pace of life;
• Workload, too much information. A large number of hours is spent watching TV, studying at the computer, which negatively affects the nervous system.
  How to avoid stress?

The gradual acquisition of harmony is a difficult matter. But getting rid of stress factors will greatly facilitate a person’s life. Direct impact on his consciousness is one of the most effective ways. Psychological preparation is aimed at:

1. Positive thinking - Don't let negative thoughts control you. Don't watch negative news.
2. Don't set high expectations for yourself. Do not demand perfection, correctness from yourself, allow yourself to make mistakes.
3. The ability to properly manage your time. Do things without too much haste, attend events at your leisure. Do not exchange for trifles.
4. Increasing stress resistance.
   There are also other ways to calm down, do it easily and on your own, at home.

How to deal with nerves at home

Body methods

The body, reacting to stress, produces adrenaline and cortisol, a person's heart rate increases, muscle tone increases. The body, thereby, makes it clear that it is ready to resist stress. Therefore, during a nervous state, the patient experiences tension and breathes heavily. A big mistake is to lie down and do nothing. Stress needs to be released through action.
Some of the tips in this group include:

Ways to relax

Instant ways to get out of a stressful situation

Any person may need an ambulance to calm down here and now. There are different moments when it is important to keep yourself in an adequate condition, not to lose your presence of mind, to be in a comfortable state of health. A quick ability to recover from unpleasant situations allows you to avoid serious health consequences, affects.

1. Wash off with cold water. Cool down - wash off irritation and fatigue, "cool the nerves." Refresh neck, shoulders, face. Or drink water with sugar or honey.
2. Exercise stress. If possible, do 10-20 sets of simple exercises like squats, push-ups, pull-ups.
3. Visualization. Instead of reality, imagine a pleasant picture. Instead of a depressing winter, imagine an inspiring spring. Fantasy should work brightly and in detail, you should literally feel the same smells, sounds, so that your body would be transferred to those conditions.
4. Throw out aggression. You can, of course, beat the dishes, but you won’t stock up on them, because paper, a newspaper will act as an analogue. In addition, there is a way to throw out emotions by shouting into the water.
5. Palm massage. At the fingertips are receptors that are responsible for the state of all organs of the body. Therefore, alternately touching the phalanx significantly reduces stress. If you need, say, to speak to a large audience, and you are nervous, then the method will work well.
   But the fastest and most affordable are breathing exercises.

Breathing exercises

The heart system, which suffers due to nervous conditions, directly depends on breathing. There are many different breathing exercises, we will present a few of them as an example.

1. Yawn. Close your eyes, open your mouth wide and breathe in the air. Stretch your whole body with a wide amplitude. When you yawn, you exhale slowly, pronouncing a long "oooo". With a smile, the positive effect will increase as the facial muscles also relax. Training allows you to saturate the blood with oxygen.
2. Soothing geometry. It is necessary to take a deep breath, gradually exhale into a circle that you mentally drew in your head. Do the exercise three times. Then do the same, but changing the imaginary figure. Also do it three times. Change them until a relaxing effect occurs.
3. Get rid of irritability. Take a short but rhythmic breath, imagining that you have a strong press inside. The exhalation should be slow and forceful, as if the press is pushing negative emotions further and further until they disappear from the body.

Decoctions and tinctures from natural materials from nerves

Few people go to the doctor and decide to use medications. Perhaps not enough time or money. Folk methods - a way out of the situation. It's pretty simple and cheap. An analogue of treatment without chemical tablets, only useful herbal ingredients. The patient himself is able to prepare his medicine, while achieving a long and continuous effect. Although a doctor's consultation is certainly necessary in any case.

So here are the recipes.

Mint decoction. For 220 ml of boiling water, take 15 g of mint, leave for 40 minutes. Take 100 ml in the morning and evening.

Hypericum tincture. For 500 ml of alcohol, take 150 g of St. John's wort. Infuse for two weeks in a place inaccessible to the sun. Shake contents from time to time. Take 5 ml per day (per 100 ml of milk).

Decoction of calendula. For 200 ml of boiling water, you need to use 15 g of calendula and leave for 20 minutes. Take 200 ml shortly before bedtime.

Melissa tincture. For it, you need to take 30 g of lemon balm for 500 ml of alcohol, half a teaspoon of chopped elecampane root, lemon zest, 2 cloves, a pinch of coriander nutmeg. Insist and take 5 ml three times a day.

Hypericum decoction. For one liter of boiling water, you need to use 60 g of St. John's wort and boil for 1-2 minutes, insist under the lid for 10 minutes. Drink 100 ml three times a day.

Motherwort decoction. Dissolve 15 g of motherwort in 200 ml of boiling water, leave for 20 minutes and take 15 ml 3-5 times a day.

If you have little time to create herbal medicines, there is the possibility of acquiring them in pharmacies.

Instead of a conclusion

The problem of eliminating nervous situations can be solved forever. It proceeds according to the same principle as the exacerbation of colds in the cold.

Tension and irritability occur every time under stress and hostile situations, in a state of increased responsibility. It is important for a person to understand why this happens, and with what method to deal with this phenomenon.

The main thing is to choose the right ways to keep yourself in a calm, cool-headed state.

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. In order to fall asleep easier and more soundly, you should not go to bed soon after a heavy dinner, as well as 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. And here computer games it is better to postpone 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, boiled for 3 minutes, set aside, insisted for 30 minutes, strained and drunk 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 organs. abdominal cavity, improves intestinal motility, 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.

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 examined 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.