Nerves relax. “Feed” your nerves correctly

It happens that we are looking for complex recipes to improve the quality of life. We think: “If I go to yoga, I’ll immediately become calmer.” And of course, we don’t go to yoga. And we have a heartfelt excuse - why do we feel so bad? There is no good yoga in the area! Sadly...

And yet, there are primitive quick-fix self-help remedies that have been used for centuries in cases of stress, irritation, frustration, in a situation where someone or something is eating your brain out.

They were used for recommendations by general practitioners (and not only) of the old school. One of those who took the patient by the hand, and this already made him feel better. Self-help tips were taught by physical therapists, massage therapists, and athletic trainers. Now advice is more expensive and more difficult to formulate. Self-help is suppressed, this is not a market approach.

And we'll go back to the old ones good times, when self-help was encouraged.

Method 1: Get distracted by something

This method of relieving emotional stress is suitable in cases where you are trapped, driven into a corner and cannot escape anywhere. For example, sit at a planning meeting and listen to your boss, internally boiling. You can’t escape, but... Being distracted by the contemplation of something extraneous, neutral and being carried away by this extraneous thing - best way Don’t beat yourself up over trifles.

For example: “However, what is Masha’s manicure like... I wonder how she did it?”

This only works if you yourself understand the benefits of such a strategy - don’t look at the nasty, don’t listen to the nasty. If you like to fume and get into arguments, that’s your right.

Method 2 Leave an annoying situation (aka emotional zone)

Did something make you sad at someone else's birthday? On a picnic? You can’t stand some group, public page, page social network? Do you dream of removing an unpleasant person from your friends list?

So, we quickly left the group forever. They banned an argumentative provocateur, a troll, a boor, a fool. Deleted your profile, if that happens.

Quickly call a taxi (don’t squeeze, don’t squeeze), kiss the hostess and rush home - away from the party, away from the barbecue, away from the irritating, emotional zone.

Method 3 Drink some water

This is already the signature recipe of all brilliant therapists who do not sell dietary supplements from pharmaceutical corporations.

A glass of water, drunk slowly, stops everything famous sciences seizures. The first thing they offer a person who has suffered something terrible is a glass of water. Drinking water triggers the body's self-rehabilitation mechanism. Most often, people feel ill for two reasons:

hysteria (sympatho-adrenal crisis in another way),
dehydration of the body that was not noticed in time.

Since we don’t listen to our body and don’t teach healthy lifestyle, we drink tea, coffee and soda all day - we all have dehydration, and you have it too. Go drink a glass of water right now, and then read on.

Method 4 Get involved in an exciting, interesting activity

This method is suitable in a situation where you cannot be “let go.” You need to break the stuckness of chewing “And they, And I, And fuck them all” with something cool, even if it’s stupid and tasteless. Reading a detective story. Computer game. Hunting and gathering. Surveillance and tracking. An attempt to reveal someone's secret. Even by spying and eavesdropping, damn it.

You must be involved in the intrigue, in the detective story, in the rapid development of events, in the hunt, in the game, in courage, in flight.

Your ears should lift and your tail should twitch.

You yourself know what can captivate and amuse you. Everyone has their own, individual thing. Just don't get carried away with this surveillance. Don't harm anyone.

Method 5 Physical discharge

Everyone is familiar with this method firsthand, but, as usual, no one cares. And I remind you once again that rapid physical discharge, which includes:

walking,
swim,
general cleaning apartments (possibly someone else’s),
sex,
destruction of trash,
work in the garden,
dance,
mopping floors and washing by hand

relaxes twisted muscles and relieves stress and frustration fantastically effectively. General washing by hand even helps to cope with grief - again the advice of the old doctor, which I share with you.

Method 6 Come into contact with water

Washing dishes is a free hypno-psychotherapy session. The sound of clean running running water relieves our fatigue and takes away with it all the “dirt,” not just household dirt.

In addition to washing dishes, there is a well-known classic: take a bath, take a shower, go to the sauna, go early in the morning or in the evening - swim in the sea, in the river, in the lake, in the spring. Refresh yourself, in short.

Method 7 Positive reframing of a stressful event

So much has been written about positive reframing (including by me) that I don’t want to repeat myself. I'll just give an example:

“It’s so good that it turned out that I won’t go anywhere this summer! I'm finally taking classes English language, for fitness and also for self-development courses! When else would I allow myself such a “useless” luxury? And in the summer there is low season everywhere and there are only discounts around. So I’ll save money too!”

Method 8 It could have been worse, it was even harder for others

Are you not satisfied with the outcome of the event? Imagine that there could have been a worse outcome. Imagine how bad it is for some people around you. If you master this art and stop turning your nose up at this strategy, then you will not need any psychotherapy at all.

Method 9 Laughter kills everything scary and terribly important

Ridiculing, reducing, vulgarizing something inflated and important - old recipe human culture, starting from the Neolithic. Thanks to grandfather Bakhtin for his term “carnival-laughter culture.” Read it, take an interest.

Or watch one episode about the adventures of SpongeBob Square Pants. When he was terrified of speaking at a school seminar, a smart squirrel gave him super glasses. Wearing these glasses, SpongeBob saw all the students and the teacher... in their underpants. That was funny! True, out of laughter, he never read out his report. And what kind of panties did the teacher have... Mmm...

Method 10 Counting to 10

Just read until ten. Slowly. Controlling your inhalations and exhalations. To myself, not out loud. This is the recommendation of doctors and sports trainers.

Method 11 Cry

Crying relieves stress. Those that leave the body with tear fluid toxic substances, which are formed under the influence of stress hormones. If you can’t cry about your own things, come up with a pitiful topic and specifically cry over it.

Method 12 Verbalization of everything that is on your soul

Pronunciation or verbalization is putting a vague “something” into clear words. However, great thing. Or better yet, write it all down on paper, write a long letter.

Just don’t send it anywhere!

Here are 12 tips for dealing with stress and the diseases that stress then causes.

These 12 are those that help us and do not require money for it. And the rest is expensive and from charlatans.

The modern world is such that a city person has practically no opportunity to lead a calm and harmonious lifestyle. He constantly faces problems at work and with his family, he is worried about material and everyday issues, naturally, all of them constantly spoil his mood and provoke negative emotions. Naturally, this has a negative effect on the nerves.

Today you will learn what causes nervous system disorders and how to quickly calm your nerves without resorting to alcohol or other doping.

Signs of a nervous system disorder

When our nerves are not in order, we end up with the following consequences: headaches; sleep disorders; exacerbation of chronic diseases.

To put your nerves in order and prevent these phenomena from occurring, you just need to do your life more comfortable.

Before you get your nerves in order, you need to understand exactly when problems begin. Signs indicating problems with nerves are:

Constant worry and anxiety - if you are tormented by such feelings without significant reasons for this - this is the first alarm bell, signaling that it is time to put your nerves in order. The phenomenon is expressed in sudden shudders at loud sounds, alarms about the electricity or iron being turned on at home, and other similar things.
Indifference is a feeling when you don’t care what happens around you and the absence of any desires. So, with problems with nerves, a person ceases to be interested in things that were so dear to him. What used to lift your spirits is now perceived with indifference. A person isolates himself from communication and does not want to perceive any information.
Lack of self-confidence also indicates a disorder of the nervous system. A person in such a state cannot make a choice and torments himself with doubts for a very long time.
Irritation - this nerve disorder manifests itself in the fact that a person is irritated by everything around him. We are talking about the actions of other people, their behavior, everyday occurrences and much more.
Hot temper - a person shows a negative reaction even to a harmless thing addressed to him or can throw a noisy scandal if his foot is accidentally stepped on.
Problems with sleep – problems with nerves are indicated by a restless and bad dream, nightmares, long attempts to fall asleep and frequent awakenings.
Manifestations of anger are a sure sign of problems with the nervous system. A person gets angry in any situation, even a minor one.

Remedies for quickly calming nerves

If your worries are so strong that you feel your heart rate racing, and the negativity becomes too intrusive, it is recommended to take sedatives to calm your nerves as quickly as possible.

These include the following drugs:

person;
novopassitis;
glycine and much more.

They help quickly get your nerves in order. There are also natural sedatives, for example, valerian, mint or hawthorn decoctions.

In cases where, due to problems with nerves, your heart worries and your blood pressure rises, it is recommended to take those medications that can relieve these symptoms. In this case, keep it with you corvalol or validol.

And if you need to get your nerves in order, but you don’t want to resort to certain medications, then here’s what will help you relax at home.

The easiest way to calm down and relax is to take a dip in a hot bath. If your nerves are completely on edge, run yourself a bubble bath. To calm down and get your nerves in order before bed, add pine needle extract to your bath; it will help you sleep better.

You need to lie in such a bath at a minimum 20 minutes to calm down and free yourself from worries. The sleep after it will be healthier, deeper and more peaceful.

If there's a lot in your head negative thoughts, and you are constantly worried about something, take a contrast shower. To do this, you need to turn on the shower and adjust it so that the water temperature is as comfortable as possible for you.

Once you get used to it, make it colder. Next, you need alternate cold and hot water to improve blood circulation. This procedure will help not only restore nerves, but also give elasticity to the skin.

You can get rid of nervous tension using cold pouring. To do this, it is recommended to go out onto the street or balcony and pour a bucket of cool water. The blood vessels will narrow sharply, and the nervous system will come into order.

In addition, if you are suddenly stunned by unpleasant news and feel your heart rate increase, then you need to drink in one gulp cup cold water . It will help fill cells and blood vessels with life-giving moisture, which will also have a beneficial effect on the nerves.

Loads and bursts of energy

Once upon a time, our primitive ancestors experienced a nervous shock in the face of a threat to their lives. So, when attacked dangerous predator, adrenaline was released into a person’s blood in large quantities, which helped him run long and fast.

But modern shocks mostly do not pose any threat to our lives, but the adrenaline rush is still present. Therefore, to calm your nerves, it is recommended practice physical activity:

Do squats.
Pull the dumbbells.
Run in the morning.
Walk a lot.

All these actions will not only help calm your nerves, but will be beneficial for your figure. In most cases, psychologists do not recommend “keeping negative emotions inside”; you need to spit out periodically.

If you need to cry, cry; when you need to scream, scream. This way, all the negativity will not accumulate inside and corrode you further.

Recreation and nature

To get your nerves in order, it is recommended to periodically remain alone with nature. For city dwellers, this is not so easy because not everyone has a dacha.

To forget about your problems, try it on the weekend get out of town and arrange an active holiday:

take a walk in the forest;
climb mountains or hills;
go fishing;
collect mushrooms.

And this is far from full list what you can do in nature to calm down and at least temporarily forget about what’s bothering you.

How to eat healthy

If a person is nervous almost constantly, even for minor reasons, then this indicates the exhaustion of his nervous system. And to put it in order, you also need to pay attention to how we eat.

So, you need to eat more foods that contain fatty acids and vitamins:

Dairy products.
Sea fish.
Eggs.
Oils.
Beans.
Meat.

You can eat chocolate when your nerves are at their limit and you need to quickly calm down. Thanks to this product, endorphins are produced ( "happy" hormones"), which help improve mood and restore nerves.

Music to calm your nerves

Music is a strong stimulant that creates positive energy. Thanks to it, you can be inspired to do new things and calm down when you need it.

Best for calming your nerves works of classics:

Chopin.
Bach.
Mozart.
Beethoven.

You can turn on sounds imitating nature– sounds of the forest, noise sea wave or birdsong. If you find yourself in a situation of loss where you need strength to move on, play some inspirational song that will help you cope with the problem and give you the strength to move on.

Quite often, problems with nerves arise because a person cannot organize his work and rest schedule. Your nerves will be healthy only when you properly distribute your time for work, rest and sleep.

So, you need to at least sleep 8 hours a day and you should go to bed as early as possible. Sleeping before midnight is considered the most beneficial and effective for health.

Try to dedicate your day off to yourself; you can stay at home all day to read your favorite book, take a bath or just sleep. And it’s better to turn off the TV, Internet and phone at this time.

It’s better to spend your vacation time not on repairs, but on travel or nature trip. If your work involves mental activity, then it is better to choose an active form of recreation, and when it involves physical activity, then it is better to sit at home and read a book.

Many people prefer to calm their nerves with alcohol and other stimulants. But doctors say that such remedies create only imaginary calm. When alcohol enters your bloodstream, you only calm down temporarily, and the next morning the problems weighing you down will seem even worse. Also, drinking alcohol on a regular basis leads to nerve endings become thinner.

Many people have probably heard that most of our diseases come from nerves. That's why important to follow first of all for your own emotional state, always find reasons to be happy and not get upset over every little thing.

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

Illness or bad character?

Gradually, not immediately, but those close to me began to notice that my character began to deteriorate. From a calm, good-natured woman, I turned into a kind of fury who is infuriated and irritated by everything. The feeling that now I would simply be torn apart from hatred of others has become familiar.

I didn’t want to live in a state where any tiny problem can unsettle me, when negative emotions go off scale, my heart beats wildly, and my eyes become bloodshot. I didn't understand why this was happening. Maybe I got sick with some serious illness, and my body reacts to it in this way?

The unknown and scary thoughts forced me, after several months of agony, to make an appointment with my local doctor. Imagine the surprise when Dr. advised me to see a neurologist . “Honey, you're stressed. “Nerves need to be treated.”

“She’s so smart, she should have referred her to a psychiatrist, but I can handle such nonsense as stress myself!” - I thought irritably.

Stress: 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 the protective reaction of the human body to negative external influences. The modern way of life requires us to exert enormous effort. Anything can be a stress factor: fatigue, nervous tension, city bustle, relationships with others, family squabbles. It turns out there are millions like me in the world? Alas, this was very little consolation for me.

While studying this problem, I realized that there were three stages of stress:

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

It seems that two stages passed unnoticed by me. Apparently the “bell” worked very weakly and I didn’t hear it. I unexpectedly found myself on the threshold of the most difficult stage. One thing was good that this “disease” was not fatal. My nerves urgently needed to be put in order, but how?

How did I overcome stress at home?

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

I am a persistent woman; if I take on something, I must bring it to its logical conclusion. Having scoured the entire Internet and delved into specialized literature, I understood the main thing: it is urgent to change my lifestyle. For these purposes, I even developed an entire program, which I called “12 to calm my nerves.”

Switching to a balanced diet

I think this method is the most important. After all our appearance, and our mood depends on how we look.

I won’t lie: I used to consume foods completely uncontrollably, especially sweets. I used them to eat up my bad mood. Indeed, for some time I felt better, I calmed down, but then the irritation rolled in with even greater force.

The first thing I did was review my menu.

Instead of flour, fatty, sweet and salty foods, I included cereals, soups, vegetables, fruit salads, etc.
I started eating small portions 5 times a day.
I drank two liters of plain water a day.

Proper nutrition quickly gave positive results: 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 lifts my spirits, 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 stress and rid your head of negative thoughts. These seemingly simple movements help stretch stiff 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 strongly.
Rub the back of your head and neck with your hands.
Rub your earlobes thoroughly.
Massage your hands vigorously.

Some psychologists also suggest doing any physical exercise (squats, bending, lifting weights). I found it boring and uninteresting, so I replaced them with dancing in front of the mirror to fiery music. You jump for ten minutes and your mood immediately improves.

Walking is the most accessible way to deal with stress

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

Contemplation is akin to meditation. You can do it anytime: during your lunch break by the window or on your way home from work. Contemplation helps to distract yourself, temporarily forget about current problems, and abstract yourself from troubles. Try it, I promise you will like it.

Learning to calm down with breathing

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

To calm down and tone the body, I use only two, and that’s 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.

Getting rid of stress in your sleep

During periods nervous breakdown necessary . Don’t be afraid to put off all important things until “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 contrast showers every day will not only strengthen nervous system, but also improves the health of 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, it’s like I’m flying!

The smell of happiness - aromatherapy

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

Relaxation with your favorite music

By the way, about music. Now, while I still don’t have an aroma lamp, I, in those moments of my life when psychosis just goes off scale, I turn on calm music and light candles. I sit in my favorite chair, look at the candle fire, 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, this is an expensive event, 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 your feet yourself. This is where it is located large number points responsible for psychological state our body. And don't forget about 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 protective forces body: immunity will increase, energy balance will improve, metabolism will improve. Choose any complex, fortunately they are in pharmacies now large selection. But they are considered the most effective "Berocca", "Stressstabs", "Centrum", "Unicap"».

Calm your nerves with folk remedies

Do you think aromatherapy, contemplative walks and breathing exercises are a waste of time? This means that things are very bad for you, and more serious measures need to be taken. Just don’t rush into taking antidepressants, there is a possibility of doing even more harm to your health. Refer to proven “grandmother’s” recipes.

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

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

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

Medicinal way to deal with stress

In particularly advanced cases, without sedatives medicines can't get by. But again, these are not antidepressants, but herbal preparations. They provide a lasting, long-lasting effect, and, importantly, act gently on the body without destroying it.

There are many similar drugs in pharmacies now, but I specifically like them better.

We are accustomed to the fact that tension and stress are integral attributes of our lives. Many associate them with work or family problems. However, not everyone knows that their real causes lie in our physiology, especially in the frequency of breathing.

The rate of inhaled and exhaled air for a person at rest is 6 liters per minute. However, we typically inhale 2 liters more. This is explained by the fact that we breathe deeper and more often than our ancestors, who lived 80-100 years ago, breathed. Therefore, we are constantly in a state of chronic hyperventilation.

And this is why we more often suffer from chronic stress, which is the result of a decrease in carbon dioxide in the blood. Yoga practitioners claim that rigorous training helps them reduce their air intake and thus improve their alertness, sleep quality and quality of life. Whether you do it or not is up to you. The main thing to remember is that before performing any breathing exercises, you should consult your doctor.

Nutrition and nerves

The state of the nervous system is directly influenced by substances that enter the human body along with food. Having carefully studied them, scientists presented a list of vitamins, microelements and organic compounds, the use of which will calm the nervous system in the safest and most natural way. It included:

All B vitamins. They ensure the normal functioning of the nervous system. In the course of research, it was discovered that one of the first symptoms of a lack of these vitamins in the body is tingling in the limbs. This occurs as a result of damage to the myelin sheath that protects neurons. B vitamins, and in particular vitamin B12, help restore it. Vitamin B6 is also important. It is directly involved in the production of serotonin and has a huge impact on the functioning of neurotransmitters - substances responsible for transmitting information from one neuron to another. Vitamin B3 deserves special attention, as it promotes the production of substances necessary for normal brain function.
Vitamin E. It regulates the functioning of the nervous system and promotes relaxation and calming of the nerves.
Vitamin C. It is responsible for the synthesis of substances necessary for the functioning of the nervous system and helps calm the nerves.
Vitamin A. It has a positive effect on eye health, including the condition of the optic nerve.
Omega-3 fatty acids. They allow a person to quickly calm down, improve the functioning of the nervous system, help to better concentrate and remember necessary information etc.
Magnesium. It improves blood circulation and has positive influence on the condition of muscles and nerves.
Antioxidants. They strengthen the nervous system and help calm the nerves.
Selenium. It tones the nervous system and improves its functioning.
Carbohydrates . Without them, the production of serotonin, one of the hormones of happiness, is impossible. Its main advantage is that it allows you to quickly calm down and relax. In addition, carbohydrates help the body reduce the level of cortisol, or stress hormone, in the blood.

Top 11 products to calm your nerves:

. Blueberries, raspberries or strawberries will do. They are rich in natural antioxidants and vitamin C. In 2002, in the journal Psychopharmacology, scientists published research showing that foods with vitamin C help regulate cortisol production. Its long-term effect on the body, among other things, increases the risk of developing cardiovascular diseases, depression and insomnia.

Cereals and grains. They have a positive effect on the heart and calm the nerves by increasing the production of serotonin.

. As a result of research at Ohio University, it was found that “the omega-3 polyunsaturated fatty acids it contains not only calm the nerves, but also reduce the production of cytokines in the body. These substances can cause depression."

Brazil nuts. They are rich in selenium, therefore they have a pronounced sedative property. According to research from the University of Wales, “Eating 3 Brazil nuts a day is enough to keep you calm and energetic.”

. It contains vitamin K, which affects the synthesis of hormones responsible for improving mood and resistance to stress.

Yogurt or hard cheese. They contain B vitamins, the lack of which reduces resistance to stress.

Citrus. They are rich in vitamin C, which reduces the level of cortisol, the stress hormone. Meanwhile, scientists say that even the process of peeling them helps to calm down.

. They contain fiber, iron and vitamin C, which have a positive effect not only on the nervous system, but also on the immune system.

Chamomile tea. Beautiful folk remedy, which has stood the test of time. Helps to calm down, relieve tension and even get rid of insomnia. To improve the effect, you can add a little milk to it.

Dark chocolate. Like berries, it is good for reducing cortisol levels in the body and helping to calm you down. According to Dr. Christy Leong, “Chocolate contains a special substance called anandamine, which has a huge effect on dopamine levels in the brain and causes a feeling of relaxation and calm. In addition, chocolate contains tryptophan. It relaxes and helps relieve anxiety.”

. They contain a huge amount of B vitamins, magnesium and potassium. They are recommended to be used before exams, important business meetings, and also during periods when a person quits smoking. After all, they not only help you calm down, but also improve concentration and attention.

How else can you calm your nerves?

1 Change activity. If you get nervous while performing an important task, leave it for a short time. Once you have calmed down, you will complete it without difficulty.
2 Exit to fresh air and slowly take a deep breath. The blood will be enriched with oxygen. And you will calm down.
3 Take a sip of water. Dehydration of even one and a half percent causes mood swings, absent-mindedness and irritability.
4 Look at the situation as a whole. Often the feeling of anxiety is aggravated by the fact that a person deliberately breaks one big problem for several small ones. For example, preparing a report involves searching and collecting information, analyzing it, systematizing it, etc. However, this is one feasible task that you can probably handle.
5 Don't take everything to heart. Many of the problems we hear about don’t even concern us, so wasting our mental strength on them is simply not wise.
6 Do yoga. It provides complete relaxation.
7 Do meditation. Imagine yourself far from existing problems and you will instantly calm down.
8 Use the secrets of aromatherapy. The aroma of rose, bergamot,

“Life is a comedy for those who think and a tragedy for those who feel,” said Finnish writer and journalist Martti Larni. And what kind of life would we choose?

Each of us experiences various small troubles throughout the day that make us nervous. Fortunately, the big ones that make us nervous don’t happen very often. However, the inability to calm down and daily stay in an excited state will end sooner or later.

Anger, resentment, dissatisfaction, indignation, indignation and other similar feelings drive us to such an extent that we immediately want to break something, kick something, or even kick someone. And not everyone manages to resist such temptation.

And even if you later have to regret what you did, the tension has subsided, the person has calmed down. The previous feelings that forced him to explode are replaced by remorse, regret, and tears. Some people in stressful situations they grab a cigarette, a glass, or “eat up” stress by emptying the refrigerator.

Is it possible to calm down in another way without causing damage to your health? Psychologists believe that it is possible and suggest using several recommendations.

1. Treat nervous tension or stress consciously

To do this, you need to learn more about the mechanism of stress.

The word “stress” itself entered our everyday life relatively recently. By this we usually mean increased psychological stress in response to exposure to unfavorable factors. It’s unlikely that any of us have thought about what happens in our body at the moments when, for some reason, we start to feel strong.

Briefly, it can be described as follows: in response to a stress factor - a stressor, a small gland called the pituitary gland, which is located at the base, activates the hormonal system. The thyroid gland releases increased amounts of a hormone called thyroxine - and we become irritable and nervous. The adrenal glands produce adrenaline, the anxiety hormone, which rapidly increases metabolism and activates cardiovascular system, heartbeat increases. They also secrete the hormone norepinephrine, which prepares the brain and body to respond to stimuli and adapts the body to stress.

Thus, at a moment of strong nervous tension, a command is received from the body to tone the whole body, and this is ensured by the hormonal system. Increased by hormones physical activity, muscles tense, because in case of danger, which is signaled by stress, a person must either attack or run away.

That is why he cannot calm down quickly. The body first needs to “work off” stress hormones. Words from others like “Calm down immediately!” cause him even more indignation.

2. Physical activity will help you use and “work off” stress hormones.

At physical activity physical discharge occurs: stress hormones that have managed to be developed in response to a stress factor are “burned” and at the same time, happiness hormones - endorphins - are produced. That's why, when you're feeling nervous, it's worth doing a few intense workouts. physical exercise. If time permits, it is worth going to gym(they say that strength exercises will be most effective in this case), swimming pool, jogging, walking. And even wash the windows or clean the apartment.

To relieve nervous and muscle tension, you can do several gymnastic exercises:

Reaching for the stars

Let's stand straight, place our feet shoulder-width apart. Taking a slow, deep breath, we stretch our arms up and stretch as if we want to reach the ceiling. As you exhale, lower your arms;

Stretch your shoulders

We take the same starting position as in the first exercise, only we put our hands on our shoulders. At the moment of inhalation, we raise our elbows as high as possible and throw our heads back. As you exhale, we return to the starting position;

Wrapping your legs

We sit on a chair, pressing our legs towards ourselves. The toes are on the edge of the chair, the chin is between the knees. We wrap our arms around our legs and press them to our chest as tightly as possible. After 10 seconds, sharply loosen your grip;

These exercises need to be repeated several times. They relax the muscles of the shoulders, back, and neck.

A great way to relieve stress is sex. During intimacy, endorphins are released - hormones that affect the nervous system healing effect and promote emotional relief.

Physical activity not only allows you to calm down, but also develops resistance to stress. Nordic walking with sticks, swimming, cycling, etc. - methods available to everyone for the prevention of neuroses and stress.

But what to do if you need to relax quickly?

3. Do breathing exercises

Breathing exercises will help restore emotional balance.

Slow inhalations and exhalations

We slowly inhale air for 4 seconds, hold our breath for 5-6 seconds and exhale slowly over the next 4 seconds. Repeat this exercise up to 10 times;

Breathe with your belly

We take a sitting position, slightly raise our chin and take a deep, slow breath, first filling the stomach with air, and then the chest. We hold the air for a few seconds and make a slow exit, first releasing the air from the chest, and then drawing in the stomach. Repeat 10–15 times;

Inhale and exhale alternately through the left and right nostrils

We take any relaxed position and close our eyes. Close the left nostril and inhale through the right, holding your breath. Then close the right one and exhale through the left one. Then we do the exercise in reverse. We repeat it several times.

4. Resort to aromatherapy

You can “escape stress” with the help of some essential oils. They are sold in pharmacies and can be kept just in case in your desk, purse and at home. If necessary, apply a few drops of anti-stress oil to your temples or wrists.

Oils of orange, lavender, mint, lemon balm, cedar, and bergamot relieve nervous and muscle tension, restore energy and improve mood.

To create a peaceful atmosphere in the apartment, a ceramic aroma lamp is useful; a candle-tablet is inserted into the side hole. IN top part lamp, you need to pour 5 - 10 ml of water, add a few drops of your favorite anti-stress essential oil(per 10 sq. m of room - 4 drops of oil).

5. Use folk remedies

A herbal infusion of thyme will help strengthen your nerves. Place a tablespoon of thyme in a jar, pour in 0.5 liters of boiling water, cover tightly with a lid and leave for 40 minutes. Divide the resulting infusion into three servings and take them throughout the day.

6. Practice meditation

People underestimate the importance of relaxing the mind and body. Some people think that this is not serious, while others think that this activity is exclusively for those who do yoga. And yet, its benefits for mental health are supported by numerous scientific studies.

Let's try to calm our nerves with the simplest meditation: we'll just sit in a comfortable way, close our eyes and focus our attention on one thing for 10 minutes, for example, counting, on a candle flame, trying not to be distracted by any other thoughts. Over time, giving your nerves a short break in this way and calming your mind will become increasingly easier.

7. “Feed” your nerves correctly

During times of nervous tension, the body especially needs nutrients, and especially in protein, vitamins E, A, C and B vitamins. For example, under severe stress, the body's need for vitamin C increases 75 times!

If they are deficient, stress resistance is significantly reduced, because they are necessary for the normal functioning of the pituitary gland. Thus, the ability to overcome nervous tension to a large extent depends on how complete our nutrition is.

8. Develop the correct perception of any situation

Situations when it is impossible not to worry and not be nervous do not happen very often. Usually we do this over trifles, not worth attention. We remember: “It doesn’t matter what happens around me. What matters is how I feel about it” - and let’s try to approach troubles philosophically.