How to strengthen the nervous system, restore the psyche and calm the nerves: vitamins and techniques. How to calm down when you're angry

In life ordinary person there are always stressful situations. It is impossible to exclude conflicts and quarrels from life.

Our psyche instantly reacts to the emergence of a dangerous background with emotional stress. Stress not only deprives us of working capacity and the ability to think adequately.

The body's response to stress is sleep disturbances, memory impairment, the development of diseases of the cardiovascular system, and hormonal disruptions.

By practicing, a person can learn to restore his psycho-emotional state without pills and alcohol. We will figure out how to calm your nerves and relieve stress at home with simple methods.

What is the stress

Stress is a disease of modern man. It is the body's way of adapting to negative environmental factors.

Stress can be physical and psychological. The first can be provoked by severe cold and heat, hunger, pain. The second occurs as a result of nervous strain.

Any stress affects health and affects the interests of people around (family).

To restore the normal emotional state of protection from negative consequences, many methods have been invented. For each specific case, one of our tips will certainly fit.

Just remember: the smaller portion of stress you received, the faster you will be able to "get out" of it. And don't believe the myth that alcohol helps you deal with stress.

Alcohol only for a very short time brings the body into a state close to devastation (and not relaxation). Otherwise, alcohol causes irreparable harm, only aggravating the course of stress.

Unpleasant events lead to a whole chain of thoughts. From annoying thoughts that bring mental discomfort, we can not get rid of day or night. The endless “chewing” of the situation does not relieve stress, but exhausts and deprives of strength.

The solution may be to switch to something bright and extraordinary. Tomorrow you will definitely return to your problem, and today put it out of your head.

Many times it happened that in the evening the problem looks large-scale and terrifying, and in the morning you already see several ways out and do not perceive it as a catastrophe.

Try to give an account of your emotional state: tired, exhausted, depressed and unable to think positively. As soon as you realize this, you yourself will want to postpone the solution of the problem a little.

"Promise" to your mind: as soon as you wake up, think about the problem with a vengeance and find a way out.

In the morning there will be a metamorphosis: the problem will cease to be universal or even become insignificant. Learn to “clear” your head, then difficulties can be better controlled.

When deciding how to calm the nerves and restore the psyche at home in a short period of time, you can turn to breathing exercises.

It is especially effective if the stress was caused by sudden circumstances, an event that led to an increase in heart rate and pressure. Exercises will work no worse than drugs, the stressful state can be stopped in 15 minutes.

To create a favorable atmosphere, gymnastics can be performed to relaxing music:

There are techniques that allow you to normalize the emotional state (or at least slightly reduce the level of stress) in 1 minute. How to relieve stress and nervous tension, if everything pisses you off:

1. Sit down, take a relaxed posture, close your eyes. Inhale slowly through your nose, counting to 4 to yourself. Exhale in the same way. Hold your breath, count to 4, continue from the beginning. Exercise to spend 1-2 minutes.
2. An intensive massage of the ear area will help relieve acute stress and normalize blood pressure.. Rub your ears red-hot for 1 minute. Then press on the pain points in the back of the head. Keep breathing calm.

Practice breathing techniques before an exam or an important conversation. It will be much more difficult to piss you off or make you nervous.

Many believe that a bottle of beer or 100 g of strong alcoholic drink helps to relax after a nervous day at work. But it is much more effective to make a 20-minute jog.

When you exercise, your body releases endorphins.

Happiness hormones form the ability to deal with stress today and resist it tomorrow. Unlike alcohol, which undermines this ability and destroys morale.

To suppress the state of stress, to "squeeze" it out of your body, you need to subject the body to another stress, physical. This can be dousing with cold water or winter swimming, visiting a bath, a contrast shower at worst.

Cold procedures cause a sharp cooling of the body, cause an increase in the pulse. Instantaneous overload is replaced by relaxation, relaxation.

Thermal procedures stimulate blood circulation, remove toxins from the body, relieve vascular spasms, and eliminate headaches.

People believe that water washes away problems, cleanses and renews. Regular water procedures will help you better control your thoughts and not succumb to stress.

You can walk around the city at night, free from hurrying passers-by.

But it is better to choose a park, forest, get out to a reservoir for walking. Fresh air, the absence of crowds of people will help get rid of negative thoughts, dissolve in nature, relax.

Contemplative exercises will help to improve the emotional state. Look at a landscape or a single tree, try to take your attention to the smallest details.

It is akin to meditation, when the main task is to get rid of thoughts. Choose a slow pace. You can even practice during your lunch break at work.

Accustom yourself to the idea that the opinion of others (work colleagues, acquaintances) is their personal perception of the world, features that have nothing to do with you.

Do not torment yourself with thoughts, who will think about each of your steps. Do not take part in "showdowns" unless they are truth-producing disputes.

The negative attitude of other people is catchy, but it does not become a reason to explain to strangers the reasons and goals of your actions.

Hamit colleague? Tactfully put him in his place, but do not develop the topic. In general, do not pay attention to quarrelsome sellers, conductors, security guards: you see them for the first and last time.

How to calm nerves folk remedies

Herbal teas and infusions will help to defeat depression, irritability, stress. They will calm nervous system, will help to maintain a positive emotional background for a longer time.

Plants are harmless, but a pronounced effect will not appear soon. Folk remedies you have to take a long course, but the condition stabilizes for a long time. What herbs help to regulate the functions of the nervous system?

A popular sedative with a high content of essential oils and alkaloids.

It is used for nervous irritation, insomnia, neurosis, vascular spasms, migraines.

You can combine valerian with other drugs, medicines.

Powder, decoction, extract, tincture are prepared from valerian root.

Motherwort

Used for heart disease, high blood pressure, as a sedative. Reduces blood viscosity.

Included in the composition of medicinal fees. In a small amount, it is allowed to reduce the excitability of a woman during pregnancy.

Thyme

The flowers and leaves contain many aromatic substances, mineral elements, vitamins, bitterness, tannins.

It is used for neurological diseases, sciatica, joint diseases, rheumatism, promotes digestion.

It is used in the form of an oil extract and regular tea. If you do not know how to calm your nerves before going to bed, we recommend making tea from the herb and thyme flowers, add a spoonful of honey and drink slowly. A weekly course normalizes sleep.

Mint

Used for aromatherapy and making soothing refreshing teas.

It has a pleasant taste and aroma. Contains a large percentage of essential oils, vitamins, fatty acids. Helps in the composition of choleretic, carminative, sedative fees. Increases appetite, relieves headaches.

Hawthorn

Fruits and flowers are useful in diseases of the vegetative-vascular system. Infusion, decoction reduce myocardial excitability, improve blood circulation in the vessels, help with neurotic conditions, hypertension.

Decoctions are prepared from self-harvested raw materials, tincture is sold in pharmacies.

Verbena

Widespread and used in folk medicine. Has essential oils with a slight smell of camphor.

It has a calming, antispasmodic, healing, choleretic, diaphoretic effect, normalizes blood pressure, accelerates metabolic processes.

Verbena poultices are used for headaches. And tea will help to avoid colds at its very first stage.

Contains large amounts of vitamin C.

sporysh

A common plant contains flavonoids, ascorbic acid, vitamin K, silicon, tannins.

It has an astringent, diuretic, gently lowers blood pressure, improves immunity, and helps with depression.

It goes well with other medicinal plants in collections. It is better to cook the broth in a thermos, keeping the grass poured with boiling water for at least an hour.

strawberries

Wild strawberry leaves added to tea help with urolithiasis and cholelithiasis. Berries are a vitamin remedy.

Berry juice strengthens the nerves, is used to prevent nervous breakdowns.

It is useful to mix the juice of strawberries (or berries) with milk in any proportion, take it daily to strengthen the immune system.

If the use of most pharmacological drugs during pregnancy is a strict taboo, then some foods and herbs to calm the nerves are quite useful. What to drink if the emotional background is unstable?

Warm milk with a spoonful of honey normalizes the condition. The already proposed recipe from milk and strawberries can also be adopted.

Motherwort, mint, hawthorn, sage, raspberry and currant leaves, thyme, hop cones are safe for women's health during pregnancy.

If you have chosen a herb with a strong extraction ability (sage, thyme, motherwort), put quite a bit of this component. Neutral herbs can be the base.

Valerian root, chamomile, fennel fruits can be added to tea. Melissa, lavender, green tea will be useful.

Pregnant women benefit from outdoor walks. It is better to freshen up and calm your nerves in a picturesque place.

Experience the power of aromatherapy treatments. For them, oils of basil, any needles, lavender, orange, neroli, sandalwood, lemon, clove, jasmine are suitable.

In the company of aroma oils, an aroma lamp is needed. Procedures are best done in the afternoon..

From constant tension, anxiety and anger, not only psychosomatic diseases develop, but also most diseases of the internal organs.

When depressed and feeling stressed, there is no need to immediately grab the pills. You need to put your thoughts in order, inspect your condition, try to start thinking positively.

Over time, you will learn to relax, look at problems from the outside and find a way out without damage to your own health.

Chronic nervous tension is a companion of our time. We are constantly nervous and worried about something in our lives: about ourselves and our future, about loved ones, relatives, children, about work, about money and many other, not always important things. A lot of disturbing thoughts run through your head every day, causing constant stress. Many are in nervous tension, not even realizing the real reason for their anxiety. Therefore, in this article we will talk about how to calm down when you are very nervous, how to find harmony and inner peace.

Worry and anxiety is a natural, and even useful tool by which our body informs us about external threats. That is why the fight against stress is often not effective. Unfortunately, there is no one universal technique or “not to be nervous” switch. What works great for keeping calm for some people, for others, is completely ineffective. Therefore, try and choose exactly the method that will help you calm down and not be nervous for you.

Exercise "square breathing"

Helps to cope with anxiety and excitement, it is easy to move from a negative to a neutral, calm state. The square breathing technique can be used if you are very nervous before meetings, important negotiations, public speaking, exams. The exercise is very simple, everyone can do it, and does not require special training, it is performed in 4 steps:

• take a breath and at the same time count to yourself: “one thousand one, one thousand two, one thousand three, one thousand four ...” (as it is more comfortable)
• Hold your breath for a count of one thousand one, one thousand two, one thousand three, one thousand four...
• Now exhale to the count of one thousand one, one thousand two, one thousand three, one thousand four...
• now hold your breath again, counting one thousand one, one thousand two, one thousand three, one thousand four...

Scheme of square breathing: inhale (4 sec) - hold the breath (4 sec) - exhale (4 sec) - hold (4 sec) - repeat from the beginning. Moreover, the duration of inhalation-exhalation can be selected individually, it can be 4 seconds, maybe more - 6-8 seconds, or less, the main thing is that it is comfortable to perform the exercise.

Diaphragmatic breathing

When a person is worried, nervous, his breathing becomes rapid and intermittent (a person breathes from the chest). A little explanation: there are several types of breathing. Most people expand the middle part of the sternum when they breathe. This is chest breathing. If breathing is carried out by the upper part of the sternum - high costal breathing. However, more useful and effective for calming and relaxing is diaphragmatic breathing, that is, breathing with the participation of the diaphragm, breathing with the stomach. In order to calm down and get rid of stress, we take a deep breath, absorbing a large volume of air, and then exhale it slowly. This is called very deep breathing. Such for many will be an effective tool for excitement and nervousness. In order to learn to breathe with the diaphragm, you must adhere to the following recommendations:

1. Lie on your back and place a book on your stomach. It is necessary to breathe so that the book rises from the breath.
2. Sit in a comfortable position, straighten your posture and lower your right hand on your stomach, and put your left hand on your chest. Breathe in such a way that only the right hand moves.
3. It is desirable that the inhalation and exhalation be equal in time. For this, it is most convenient to count the beats of your heart. 4-6 strokes inhale - the same exhale.
4. To enhance the effect, you can repeat the affirmation to yourself: “With every breath I relax, with every exhalation I smile”

"Byaka-zakalyaka"

The technique is simple, but very effective in the fight not only with excitement, but with other negative emotions and experiences. It can be attributed to art therapy, and the implementation takes from 5 to 15 minutes. Instructions:

• take a pen or pencil, a sheet of clean paper, or rather several at once, because with strong emotions one may not be enough.
• as a rule, excitement is physically felt in a specific part of the body: in the chest, in the abdomen, in the head, in the form of spasms, clamps, or simply vague unpleasant sensations, i.e. you need to determine the localization of your destructive emotion;
• mentally give yourself the setting that all the excitement through your hands goes to paper, leaves your body, and does not return; there are no strict recommendations here, everything is done in an arbitrary form, as you like it better;
• you just start to drive a pencil or pen on paper without controlling your movements. If you do everything right, the hand itself will begin to draw all sorts of lines, “bad-hards”, write out all sorts of pretzels; do until you feel relieved, until you get the feeling that enough is enough (if one sheet is hardened, feel free to take the next one);
• then you need to get rid of the drawn "masterpiece" by any convenient way: you can tear it into small pieces and flush it down the toilet, you can burn it and scatter the ashes in the wind, crush, trample and send it to the trash can, or come up with your own way - the main thing is to get rid of your “negative creation”.
• enjoy the relief, it usually comes fairly quickly.

This technique is quite versatile, with its help you can get rid of excitement, irritation, resentment, worries, any stress. For a longer-term effect, you need to repeat more often.

Contact with water

One of the easiest and most affordable ways to calm down, especially if you are very nervous and worried, is any contact with water. Scientists have long noted that the noise and contemplation of running, flowing water, the sound of waves soothes, relieves fatigue, promotes deep relaxation. So, if you need to calm down quickly, you need to:

• drink a glass of plain water in small sips - unbelievable, but it helps;
• go to the bathroom, turn on the water, hold your hands under running water, for as long as possible;
• wash the dishes, the floor, anything else;

When there is a little more time:

• take a shower, the most effective contrast;
• take a bath with hydromassage, if possible;
• go to the pool, to the lake, swim (double effect: the calming effect of water + physical activity);
• go out into nature, sit by the stream, by the river, look at the water.
• walk in the rain without an umbrella; not suitable for everyone, because there is a danger of catching a cold, but the effect is amazing. Whoever accidentally gets wet in the rain knows that then you come home, and your heart is joyful, it is not clear why, problems fade into the background, just like in childhood, when you got into a puddle up to your ankles, and you are satisfied ...

During physical activity, certain chemicals are released in the body, which explains the usefulness of physical activity for the mental state of a person. These chemicals include endorphins. Their action is similar to the action of opiates - they dull pain and cause a state of calm and peace. Another substance - dopamine is an antidepressant, also produced by the body during physical activity. The improvement of the psychological state due to physical activity is based on a physiological basis, and this is a scientific fact.

The positive effect persists for several hours after the “physical exercise”, or rather after the “after physical exercise”. The most accessible types of physical activity:

• general cleaning of the apartment;
• hand washing, washing floors, windows;
• dancing;
• yoga practice;
• walking, running, cycling.

Meditation

Meditation techniques are the most popular and easy to master. They have been studied enough in terms of relaxation and a positive effect on physical and psychological health.

Many people think that meditation takes a long time and don't even try it. effective method. Here are some of the shortest and most effective meditations that will help you quickly calm down and not be nervous.

Exercise: track your own thoughts

Find a quiet place where no one will disturb you, close your eyes. For 5 to 10 minutes, just observe the thoughts that come to your mind. At the same time, the main thing is not to do anything, not to strain (even mentally) - you just need to observe. Allow your thoughts to simply come and go, without any evaluation of what is happening. Most likely, there will be complete confusion and chaos in your head, a heap of sensations, memories, situations, assessments, your own and other people's statements. This is fine.

Already after the first minutes of this exercise, you will notice that thoughts slow down, you become more calm. For a certain moment you abstract from everything, you become just an observer. After a while, you will begin to notice that there are small pauses between thoughts. During these periods of thoughtlessness, you can experience real peace and tranquility.

Calm Reflex Technique

This technique was proposed by psychologist Charles Strebel. The author claims that this technique allows you to relax very quickly, with systematic training in 6 seconds. So, the technique itself:

• Focus on what's bothering you.
• Smile to yourself. This will help relieve tension from the muscles of the face.
• Say to yourself: “My body is relaxed and my mind is actively awake.”
• Breathe in easily and calmly.
• As you exhale, relax and lower your lower jaw - when performed correctly, the upper and lower teeth should not touch
• Imagine how heaviness and warmth spread through your body from the top of your head to your heels.

Method "Instant calm"

1. Continuous breathing. Despite the appearance of excitement, continue to breathe calmly, evenly and deeply.
2. Positive facial expression. As soon as you feel that you are starting to get nervous, smile slightly.
3. Appearance. Imagine that you are being lifted by a string - straighten your chest, stretch your neck, lift your chin.
4. Send a wave of relaxation to tense parts of the body.
5. Soberly assess the situation, tell yourself: “Everything that is happening now is real, and I will find the best solution”

Meditative Breathing: Basic Exercise

The technique of pure observation of one's breathing is simple and effective at the same time, does not require special skills, the state of relaxation and calm comes quickly, in a few minutes. Close your eyes, get comfortable, and just watch your breath. You should not strain, try to influence the rhythm or depth of breathing - just watch. Concentrate on how the air enters the lungs through the nostrils - then exits back. Inhale - exhale. This is the simplest technique applicable in almost any situation. After a while, you will be able to notice how your breathing becomes slower and calmer. The more consciously and attentively you observe your breathing, the faster you will feel calm.

The article details the folk and medical methods of calming the nerves. Advice is given both for those who want to get rid of chronic stress, and for those who just want to fall asleep peacefully after a working day.

The nervous system is made up of billions of neurons that are connected to each other through a complex network of axons. The nervous system responds to both external and internal stimuli. When the action of psychosomatic stimuli becomes regular and intense, stress arises.

How to determine that the nerves are out of order

There are physical, emotional, and behavioral symptoms of a nervous system disorder. Depending on the degree of manifestation and set of symptoms, the doctor will select the appropriate method of treatment.

Physical symptoms of a nervous breakdown:

• sleep disorders;
• irritable bowel syndrome;
• breathing problems;
• migraine headaches;
• low libido;
• Violation of the menstrual cycle;
• Chronic fatigue;
• Emotional symptoms of a nervous breakdown:
• Anxiety;
• Depression;
• Aggression;
• Tearfulness;
• Lack of interest in life, alienation from close friends and family;
• Cravings for alcohol, cigarettes, or drugs;
• paranoid thoughts;
• Thoughts of death;
• Mood swings.

Video: Harmony and balance of the psyche. Stretching

How to calm the nervous system

At work

There are many work moments that lead to stress: missed deadlines, strained relationships with colleagues, the threat of dismissal, the fear of not being able to cope with the task. Naturally, you should not be nervous about every occasion.

It is quite difficult to calm down in a stressful situation, surrounded by colleagues and superiors. It is unlikely that employees will understand if you start listening to relaxing music or doing yoga asanas.

You can drink a cup of green or herbal tea. Green tea is a source of L-theanine, a chemical that helps calm the nerves.

Chocolate works the same way. Dark chocolate regulates the level of the stress hormone (cortisol) and stabilizes the metabolism.

You can also close your eyes and just imagine that everything is fine. It is enough just to cover your eyelids and abstract from what is happening.

This is an easy way to quickly restore calm and focus.

Before bedtime

A warm bath with aromatic oils will help you cope with stress after a hard day. You need to add four drops of mint essential oil, two drops of bergamot and a tablespoon of almond oil.

You must soak in the water for at least ten minutes for the essential oils to begin their positive action. After the bath, you can listen to soothing music and make some relaxing massage movements.

If you watch TV at night, then you should not get carried away with action movies and bright cartoons.

The child has

In order to calm the nerves of the baby, first of all, it is necessary to understand the cause of stress. For children under 5 years old, the mood of their parents is directly transmitted. Any hysteria can be neutralized by calm conversations of parents, frequent hugs and distraction of attention to bright toys and pictures.

Teenager

Parents of teens with nervous disorders can suggest several methods to help calm and relax (deep breathing, watching comedies, stretching exercises).

Pregnant woman

Feelings of anxiety are not uncommon during pregnancy, but stress should not rule a woman's life on such milestone. First of all, it is worth remembering that under no circumstances should you immediately buy medicines.

Meditation is the perfect way to calm your nerves without medication. Meditation is not tied to any particular religion, nor does it require any special requisites, skills, or material investments.

All you really need is a quiet place where no one will bother you for 15 minutes. Morning is a great time to meditate. Just sit comfortably, close your eyes and focus on your breathing.

Techniques at home

Herbs

Herbs-inexpensive and affordable way cope with a nervous breakdown. You should not expect from medicinal herbs the same quick and tangible effect as from chemical preparations. But herbs have practically no side effects, and some of them are recommended even for children.

Name	Mechanism of action	Precautionary measures
Valerian root	It inhibits the breakdown of GABA (gamma-aminobutyric acid) in the brain, and also has a sedative effect.	It has a "cumulative" effect. Must be taken for at least a month.
Peppermint	Stimulates the production of GABA in the brain, causes relaxation.	It has no side effects, but before giving mint tea to an infant, it is necessary to consult a pediatrician.
Lavender	Inhaling the aroma of natural lavender oil calms the central nervous system	Too intense and frequent inhalation can cause burns to the nasal mucosa.
chamomile	Actively helps to eliminate nervous spasms, and also relieves muscle tension.	Recommended even for babies, has no side effects.
Poppy	It has strong sedative properties. Perfectly eliminates the strongest stress on the central nervous system.	Dangerous for children. In large doses, it is fatal.
Melissa	Calms the nerves and gives a sense of satisfaction.	Recommended for calming little children.

Tablets

a. Powerful complex antidepressants

Chemical medications can instantly calm and restore nerves, as well as prevent the further development of stress. Most medications have very strong side effects and should only be taken after consulting your doctor.

Medicines are prescribed only in cases of severe stress caused by emotional upheavals.

Tricyclic antidepressants are among the most effective in dealing with stress. Tricyclics work by inhibiting serotonin and norepinephrine. They also partially inhibit dopamine.

In our pharmacies, tricyclic antidepressants are sold under the following brand names: Amitriptyline, Clomipramine, Desipramine, Doxepin. The course of treatment with tricyclic antidepressants usually takes about two weeks.

Drowsiness is a very common side effect, especially in the first few days after starting treatment.

Inhibitors MAOs (monoamine oxidase inhibitors) are the most powerful antidepressants in the range. MAO inhibitors have serious interactions with many foods, drinks, and drugs.

Combining MAO inhibitors with products containing tyramine can lead to high blood pressure, which can cause a stroke or heart attack. Because of this danger, MAOIs are not usually chosen as a treatment for primary depression.

b. Atypical antidepressants

There are also different kinds new atypical antidepressants that target various mediators.

For example, Wellbutrin blocks reabsorption from the neurotransmitters dopamine and norepinephrine. On the other hand, Velaxin acts like norepinephrine and serotonin.

Side effects from taking atypical antidepressants may vary depending on the specific drug.

The most common side effects are nausea, fatigue, weight gain, drowsiness, nervousness, dry mouth, and blurred vision.

Other calming drugs for the nervous system:

Teas

• Rhodiola rosea root tea, also known as the golden root, helps regulate stress hormones and can boost your mood. Tea is taken to reduce anxiety, but as a pleasant effect after a month of taking the golden root, an increase in vitality and sexual desire is noted.
• Passion flower tea Great for chronic fatigue and chronic anxiety. Passion flower is widely used commercially for the production of the drug Oxazepam, which is used to treat nervous disorders. When taking the herb in its pure form, side effects such as drowsiness, headaches and dizziness are noted.

Essential oils

Severe depression is not treated with aromatherapy, but the smell of oils can easily relieve the symptoms of a nervous breakdown.

Products

1. Blueberries, raspberries, and strawberries contain natural antioxidants and vitamin C. Eating these berries will help prevent spikes in cortisol levels (a stress hormone produced by the adrenal glands).
2. Milk and other dairy products, such as cheese and yogurt contain a large amount of riboflavin, an element that affects the state of the central nervous system.
3. bitter chocolate It will also help reduce levels of the stress hormone cortisol as well as norepinephrine.

It is also worth noting products that are contraindicated in a stressful state.

Alcohol will help relieve depression, but only for a few hours. As soon as the state of intoxication passes, anxiety and nervousness will return.

Sugar and sugary foods have no effect on stress hormone levels, but psychologically they can help calm you down.

vitamins

B vitamins (particularly B-12) play an important role in the production of hormones that affect mood and brain function. Low levels B-12 and folic acid are directly linked to nervous breakdown.

color therapy

Psychologists and psychotherapists argued a lot about what color calms the nervous system, but finally everyone came to the same conclusion.

Cool colors really have a calming effect. Blue is the color of calm and serenity, while deep green has the ability to relax the body.

As far as music and films are concerned, classical melodies and old musical comedies, which have almost no dialogue, are best soothed.

Video: How to quickly get yourself in order

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 you know, good sleep 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. Immediate Impact on his mind - 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.

Daily quarrels, failures in personal life and study, the rudeness of the boss - all this can wake up the beast even in the most balanced person.

Frequent nervous breakdowns exert adverse pressure on a person's mind by destroying neurocytes in the brain.

Unfortunately, most of the population prefers to calm their nerves with the help of pills prescribed by a doctor, which are often addictive and no longer have the proper effect on the central nervous system.

In addition, pharmaceutical drugs have a negative effect on internal organs, the liver, kidneys and cardiovascular system suffer the most. Without thinking about the possible serious consequences, patients often treat one thing and cripple another.

Before the development of modern medicine, people treated their ailments with the help of various folk methods, this also applies to the nervous system.

Our grandmothers to this day vouch for the fact that treatment with the help of old proven means is only positive. They are definitely right and just about how to calm the nerves without pills, read below in an informative article.

In fact, you can calm your raging nerves quite simply. For example, Aromatherapy and warm baths are the most popular soothing therapies..

This method will help to relax, calm down and wash away all the negativity that has stuck to the day. Pleasant water temperature, sea salt, bath foam, candles and subdued light will help you forget all the worst positive points day.

A couple of drops of soothing essential oil will help you truly immerse yourself in nirvana. When choosing oils, you should be guided by your sense of smell.

However, the following oils are the most relaxing for the body and mind:
Sage
Lemon

Tea tree
Thyme

In addition to the use of aromatic oils, it is recommended to use herbal baths two to three times in seven days. Take a handful of your chosen herb and pour a glass of boiling water over it. Let it brew for fifteen minutes, strain and pour into the water in the bath.

The most relaxing effect is endowed with such herbs:
Oregano
Calendula
chamomile
St. John's wort
Thyme

After completing the full procedure, you will not only calm your nerves and relax, but also saturate your body with useful vitamins.

Pouring water- This is another of the most effective means to calm the nervous system. The first to notice the positive effect of douches on the central nervous system was Sebastian Kneipp, a physiotherapist.

Back in the nineteenth century, he determined and compiled the technology by which it is necessary to perform pouring.

It consists of steps where each item is performed five days in a row:
First point. Light dousing with cool water in the morning and afternoon.
Second point. The next step is to pour over the torso and knees.
Third point. Full torso dousing, bathing and back dousing.

Every day, adhering to the methods of the scientist and following the instructions, you can easily get rid of nervous breakdowns and accompanying depression for a long time.

Wrapping in salty cloth also seems to be a good method to combat neurasthenia.. Folk healers recommend wrapping yourself before going to bed with a natural cloth, previously soaked in a saline solution.

Covered with a warm blanket on top, you need to lie down until the fabric is completely dry. After that, you can change into clean clothes. This technique must be repeated once every one and a half weeks, for two to three months.

After the performed procedures, you will forget about neurasthenia, if not for good, then definitely for a long time.

Yoga also occupies a leading place among the ways to recreate peace of mind. This practice came to us from India and found its fans.

There are many varieties of yoga, and all of them are designed to affect the physical and psychological level. Choosing the right direction for yourself is not difficult. An expert will help you master the first steps in this practice.

Subsequently, after you have mastered the technique enough, you can safely practice yoga in times of mental and mental discomfort.

With the correct training, you will feel how the air enters the brain centers and saturates them with oxygen. Therefore, if for some reason there is no time left for yoga, it is not forbidden to perform breathing exercises when it is convenient and in any place.

Massage not only perfectly relaxes the body, but also calms the nerves.. Modern salons provide a variety of massage techniques.

However, before visiting a massage therapist, talk to a doctor who will advise you on a specific direction in this kind of practice.

Tinctures and decoctions of medicinal plants will help maintain your spiritual harmony. Preparing soothing drinks is easy. We will consider the recipes most useful for your nerves below.

1) Chamomile tea
A tablespoon of the color of chamomile pharmacy is poured with a glass of boiling water and left to infuse for five minutes. The drink should be taken at bedtime in half a glass.

2) Motherwort tincture
Take five grams of the "motherwort" plant and pour a glass of boiling water. Leave the drink for thirty minutes to infuse, then stir in a teaspoon of flower honey. You need to drink the tincture slowly, about two times two hours before taking the meal.

3) Peony root tincture
A teaspoon of finely chopped roots must be poured with three glasses of boiling water and insisted for about half an hour. It is necessary to take the liquid three times a day, one tablespoon ten minutes before the feast.

4) A decoction of the bark of viburnum
Take an aluminum dish, into which pour six grams of ground viburnum bark and pour a glass of boiling water into it. Boil the mixture for five to seven minutes on a small flame. After the time has elapsed, let it brew for twenty minutes and strain the drink. It is recommended to take a decoction inside one tablespoon four times a day before serving meals.

Do not lose sight of the fact that calming naughty nerves without pills is as easy as shelling pears, if you divert your attention to something else.

So, for example, men can let off their “steam” by working out in the gym, and women have always been helped by shopping. If you feel that the edge of a breakdown is close, remember your hobby.

Every person has his own hobby, which brings great pleasure. So what else is needed to lower the boiling point?

Give yourself a day off and visit the forest, where you can always shout out and release anger. Agree, this is better than having fun with people close to you.

In unscheduled cases, it is not a sin to make an appointment with a psychologist. Qualified specialists will help you understand the problems, listen and help with advice.

Remember that it is much easier to treat the problem in time than to spoil the life of yourself and your surroundings!