How to calm your nerves. Square breathing exercise

In the fast pace of life in modern world, very often situations arise that can take away peace of mind and really shake your nerves. Some people are weak under stress and recover from it very quickly. And others, on the contrary, take a very long time to recover from the stress they receive. It happens that one unpleasant unexpected little thing can leave a mark for the whole day (or even longer).

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

Symptoms indicating increased nervous tension:

• Bad dream
• Feeling anxious
• Irritability
• Hot temper
• Indifference to everything
• Self-doubt

Having a constant source of stress

Our nervous system is designed in such a way that it periodically needs shocks. There is nothing wrong with short-term experiences, and, as a rule, they do not have any impact negative impact to your health. It's a completely different matter - external factors who constantly put pressure on us. They are the ones who lead to neuroses and conditions nervous tension. These may be conflicts with others, problems in personal life, at work, in the family, dissatisfaction with social and financial situation etc.

Wrong daily routine

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

Poor nutrition

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

What can you do to strengthen your resistance to stress?

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

Normal sleep

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

Proper nutrition

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

Medicines

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

Avoid stressful situations whenever possible

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

Exercise

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

Walks

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

Communication with pets

Our four-legged friends, cats and dogs, have outstanding stress-relieving abilities. Regular care of animals and communication with them can distract us from others life problems. To reduce irritation, sometimes it is enough to simply pet the cat. And even simple observation aquarium fish significantly relieves stress.

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

Research has shown that men and women react slightly differently to stressful situations, and methods for relieving stress are also somewhat different for both sexes.

It is useful for women to cry, giving vent to their emotions and letting off steam. Many women find it helpful to go shopping and buy something they have long liked. It is also useful to chat with a friend, eat something sweet - candy or fruit.

These tips may not always help men. After all, the same tears are not accepted in a man's world. Best thing for men to do physical exercise or take a shower. Sex is also a wonderful release for the stronger sex.

Methods for quickly relieving stress

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

Method 1

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

According to scientists and psychologists, pictures that combine water and white. So after you have settled into a comfortable sitting position, close your eyes and relax. Try to normalize your breathing so that it becomes smooth and calm. Mentally imagine the sight of white water flowing down on you. It flows from the head and flows throughout the body, washing it, and then flows from the legs to the floor. Imagine a funnel on the floor to drain water. This is where the water from the floor goes. And along with the water, all the dirt of problems and negative thoughts is washed away.

You feel cheerful and fresh. All the worries were washed away by the pleasant white water. In the end, still with eyes closed, take as deep a breath as possible. Open your eyes and go about your business.

Method 2

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

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

Method 3

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

Twist, straining all your muscles to the maximum. When you feel that you have reached the peak of tension, suddenly relax. You should also immediately relax your arms so that they drop and hang. The towel should fall out of your hands and fall to the floor. Feel at this moment absolute calm and relaxation in all muscles, in every cell of the body. Feel that the tension in your thoughts has also passed, and they have become pure.

How to relieve stress at home

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

Water procedures

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

Aromatherapy

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

Physical activity

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

Listening to music, nature sounds, watching movies

After a hard day, it can be useful to listen to relaxing music. Surely every person has his own favorite sound that best calms him down. Relaxation music is recommended - classical, oriental or ethnic melodies, new age. Many people find the sounds of nature, birdsong, the sound of the forest or the sea very helpful in relaxing. You can also watch your favorite comedy.

Rhythm modern life can throw even the most resilient person out of balance. Constant haste, encounters with aggression, anger, irritation - all this negatively affects the nervous system. The latter simply cannot withstand such stress. As a result, various neuroses, depressions, and nervous breakdowns occur. But there is no need to wait for such serious consequences. After all, modern medicine has offered many drugs that can promptly eliminate the symptoms of systematic stress. You can buy anti-nerve pills at any pharmacy. However, how to choose the most effective ones from a wide range?

Important warning!

It is necessary to clearly understand that pills for nerves and stress should only be prescribed by a doctor. It is highly not recommended to take such medications on your own. They can cause dangerous consequences for the human body.

It is allowed to use medications if the discomfort is temporary. For example, if these are worries about entrance exams or upcoming wedding. But in cases where stress and depression persist for a long period, it is imperative to consult a doctor. Independent selection of medications is strictly prohibited.

Types of drugs

Tablets for nerves and stress are a broad group of medications that provide positive influence on the activity of the nervous system. They ensure restoration of the balance between the processes of excitation and inhibition.

According to their pharmacological effects, all nerve pills are divided into groups:

1. Tranquilizers. Such drugs relieve anxiety, emotional discomfort, and fear. However, they do not impair cognitive functions. A person is able to speak, think, perceive information. The drugs do not cause various psychological manifestations (hallucinations, delusions). This group includes medications: Diazepam, Chlordiazepoxide, Lorazepam, Bromazepam, Phenazepam, Atarax. However, such drugs can be addictive. That is why tranquilizers can only be used under strict medical supervision and in short courses. Sometimes they can provoke side effects, such as muscle weakness, trembling fingers, slow speed of mental reactions.
2. Sedatives. These are medicines that are made from bromine or plants. Compared to the group described above, they have less pronounced sedative properties. These drugs have a gentle effect on the human body. In addition, they have virtually no side effects. The most popular medicines are based on motherwort, lemon balm, and valerian rhizomes. Sedatives are often taken for palpitations and hypertension. This group includes the following medications: “Validol”, “Valerian”, “Barboval”, “Valocordin”.
3. Neuroleptics. This is very strong tablets from nerves and stress. List of drugs included in this group: Sonapax, Tiapride, Azaleptin. Such medications are used in psychiatric practice. They are prescribed by a doctor for serious illnesses.
4. Normotimic medications. Psychotropic medications. They are aimed at stabilizing the mood of sick people. Such drugs can soften the phases of mental disorders and inhibit the development of attacks. Prominent representatives of the group are the drugs “Carbamazepine”, “Oxcarbazepine”, “Lamotrigine”, “Sodium Valproate”, “Risperidone”, “Olanzapine”, “Quetiapine”.

Contraindications to taking sedatives

It is important to understand that not all people are allowed to take anti-nerve pills. It is best to consult your doctor before using such medications.

The following conditions require special attention and caution:

1. Pregnancy. Many women face anxiety and stress while carrying a child. However, such people should not take pills or brew potions. Sedative medications should be prescribed by your doctor. As a rule, products based on valerian and motherwort are allowed.
2. Individual sensitivity. If a person has a tendency to allergies, then sedative medications should be selected very carefully. It is necessary to carefully study the instructions and be sure to consult a doctor.
3. Childhood. It is strictly forbidden to independently use sedatives for children. Such medications can be prescribed by a doctor only in the case of psychological illnesses. You should absolutely not use sedatives for children whose emotional state and nervous system are in order. In addition, we should not forget that all guys can be capricious and throw tantrums. Such manifestations are not a reason to use medications.
4. Traumatic brain injuries. It is not recommended to take sedatives in case of mechanical head injuries. Doctors say that these drugs often provoke adverse reactions.

Calming pills for nerves should not be taken by people who have been diagnosed with:

• brain tumors;
• epilepsy;
• drug and alcohol addiction.

The best pills for nerves

Most effective drugs The doctor will be able to select it after reading the medical history, finding out the causes of the ailment and analyzing the contraindications of medications. Below are popular tablets from nerves.

List of the best drugs:

• "Afobazole".
• "Validol".
• "Valoserdin."
• "Glycine".
• "Nitroglycerine".
• "Donormil."
• "Persen."
• "Phenozepam".
• "Novo-Passit".
• "Tenoten."
• "Phenibut."
• "Cytoflavin".

Assortment effective means very extensive. Finding a safe and high-quality medicine is not easy. Therefore, when thinking about which nerve pills can relieve anxiety, be sure to study their instructions. For example, strong medications are strictly contraindicated for people whose activities require concentration. They can carry real threat for human life.

Medicine "Afobazol"

The active substance of the drug is a selective anxiolytic. This remedy reduces mental discomfort characteristic of anxiety states, eliminates concern, irritability, negative premonitions, and fears. The medicine perfectly relieves the effects of overexertion. It eliminates tearfulness, timidity, helps to get rid of insomnia and causeless fears. The drug "Afobazol" allows the patient to relax.

In addition, the medication has a beneficial effect on general condition. It corrects cardiovascular, muscular, sensory, respiratory and digestive disorders caused by somatic problems. The drug is able to cope with some autonomic disorders, such as dizziness, sweating, dry mouth. The medicine provides concentration and has a beneficial effect on memory.

A positive effect can be observed 5-7 days after the start of therapy. The medicine is usually prescribed at 30 mg per day. This dose is taken in 3 doses. Therapy can last 2 weeks. In some cases it is extended to 3 months.

The drug "Persen"

That's enough effective tablets from nerves. The name of the drug is well known to the population, since the medicine is very popular. After all, it has a minimum of contraindications. In addition, the medicine is made from plant components.

The medicine has a mild sedative effect. It effectively eliminates irritability, significantly improves mood and helps the patient calm down. The medication effectively copes with agitation and psycho-emotional stress. It relieves insomnia. At the same time, it does not provoke drowsiness during the day.

The drug "Tenoten"

Calming tablets are an excellent homeopathic remedy. They cope well with anxiety, anxiety, eliminate excessive irritability and emotional lability.

The drug "Tenoten" helps improve memory and concentration. This drug increases the body's resistance to various stresses.

The drug is prescribed 4 times a day, 1-2 tablets. The pill should be kept under the tongue until it is completely dissolved. It is recommended to carry out this procedure 30 minutes before eating. Treatment with Tenoten can last from 1 to 3 months.

Phenibut product

Such calming tablets for nerves will provide an excellent effect. They contain an active substance - a tranquilizer.

The medicine helps cope with fear, anxiety, and feelings of tension. In addition, the product improves sleep. The medication "Phenibut" can relieve the patient from headaches, irritability, and emotional lability.

The drug perfectly improves performance, attention, memory, and speed of sensorimotor reactions.

The patient is prescribed 250-500 mg of the drug three times a day. This therapy can last 1-1.5 months.

Medicine "Phenazepam"

These are very strong nerve pills. The drug is a tranquilizer. The drug perfectly eliminates anxiety, fear, emotional instability, and increased irritability. The medicine effectively copes with various psychopathic, neurosis-like, neurotic conditions. Its use allows you to get rid of panic reactions and insomnia.

However, this remedy has an intense sedative effect. It is absolutely not recommended to use this medication without a doctor's prescription. This remedy is most often prescribed two to three times a day, 0.25-0.5 mg.

Conclusion

However, do not forget that all drugs have contraindications. In addition, they often cause unpleasant side effects. Therefore, be sure to consult your doctors before use.

Nowadays, phrases like “nerves are frayed”, “nerves go to hell”, “nerves are acting up”, “weak nerves” have become firmly established in everyday use. 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 modern man, which are not perceived as something out of the ordinary. The number of stress factors grows along with the evolution of technology, a paradox arises: the rhythm of life accelerates, but its duration shortens. Anxious state 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 achieves balance due to the large amount of coffee, energy drinks, alcohol, cigarettes and other dopings consumed for the body.

Where do nervous disorders begin?

If a person notices signs of mental disorder, the inability to control himself and his emotions interferes with his life, then it is possible different options actions: someone will turn to a psychologist or psychotherapist, use medical treatment, but most will try to figure out the problem on their own. What is important to understand first? Determine the reason why emotional stability is disrupted.

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

As is known, good sleep- the key to good health. The average person needs 8 hours of deep, uninterrupted sleep. During the 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, and the nervous system ceases to function at full strength.

Nutrition is also the foundation for health nerve cells. For the normal functioning of the body, the body requires vitamins and microelements. All useful substances directly or indirectly influence processes in the nervous system. They can reduce muscle tone, regulate the balance in hormones, ensure the process of impulse transmission, interaction between nerves and muscles. Proper nutrition allows a person to avoid stress and be prepared for it, to maintain high performance. Anti-stress hormones are produced and sleep is normalized. Therefore, the diet must be balanced, composed correctly and meet healthy standards, include dairy products, cereals, meat, seafood products, 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

The reasons given are:

• A specific factor that constantly causes stress;
• Pessimism, negativism;
• Weak character. Some people have a weak psyche, which is why nervous breakdowns are frequent and anxiety is high. They are vulnerable, emotional;
• High population density, life in a metropolis. Many sources of noise, bustle, fast pace of life;
• Busy at work, a lot of unnecessary information. Large quantity Hours are spent watching TV and working on the computer, which negatively affects the nervous system.
  How to avoid stress?

Gradually achieving harmony is a difficult matter. But getting rid of stress factors will make a person’s life much easier. Direct influence on his consciousness is one of the most effective ways. Psychological preparation directed to:

1. Positive thinking - should not be allowed negative thoughts manage yourself. Don't watch negative news.
2. Don't set high expectations for yourself. Don’t demand perfection or correctness from yourself, allow yourself to make mistakes.
3. The ability to properly manage your time. Do things without unnecessary haste, attend events at your leisure. Don't waste your time on small things.
4. Increased stress resistance.
   There are also other ways to calm down; it’s easy to do it yourself, at home.

How to cope with nerves at home

Bodily methods

The body, in response to stress, produces adrenaline and cortisol, a person’s heart rate increases, and 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 and do nothing. Stress needs to be released through active actions.
Among the advice from this group are:

Ways to Relax

Instant methods for getting out of a stressful situation

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

1. Wash your face cold water. Cool down - wash away irritation and fatigue, “cool your nerves.” Refresh your neck, shoulders, face. Or drink water with sugar or honey.
2. Physical activity. If possible, do 10-20 approaches 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 must work vividly and in detail; you must literally feel the same smells and sounds, so that your body seems to be transported to those conditions.
4. Unleash your aggression. You can, of course, break dishes, but you won’t be able to stock up on them, so paper and newspaper will serve as an analogue. In addition, there is a way to throw out emotions by shouting into the water.
5. Palm massage. At the tips of the fingers there are receptors responsible for the condition of all organs of the body. Therefore, alternately touching the phalanx significantly reduces stress. If you need to, say, speak in front of a large audience, and you are nervous, then the method is well suited.
   But the fastest and most accessible are breathing exercises.

Breathing exercises

The cardiac 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 examples.

1. Yawn. Close your eyes, open your mouth wide and breathe in air. Stretch your whole body with a wide amplitude. When you yawn, you exhale slowly, making a long “oooh.” With a smile, the positive effect will increase as the facial muscles also relax. Exercise allows you to saturate your blood with oxygen.
2. Calming geometry. You need to take a deep breath, gradually exhale into the 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. Repress irritability. Take a short but rhythmic breath, imagining that you have strong abs inside. The exhalation should be slow and with pressure, as if the press is displacing negative emotions further and further until they disappear from the body.

Decoctions and tinctures from natural materials for nerves

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

So, there are the following cooking recipes.

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

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

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

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

St. John's wort decoction. For one liter of boiling water, you need to use 60 g of St. John's wort and boil for 1-2 minutes, leave 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 don’t have much time to create herbal medicines, you can purchase them at pharmacies.

Instead of a conclusion

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

Tension and irritability occur whenever there is stress and hostile situations, in a state of increased responsibility. It is important for a person to understand why this happens and what method to use to combat this phenomenon.

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

Modern people rarely lead a calm, measured life. Each of us has enough problems of a different nature that can not just ruin our mood, but cause a whole storm of negative emotions. If there is a feeling of tension, irritability or emptiness, uncertainty, this means that the nervous system does not cope well with overload. This condition can cause sleep problems, exacerbation chronic diseases, headache. How to calm your nerves and relieve tension to help yourself? There are enough remedies that relate to both traditional and folk medicine. Let's look at the most effective ones.

How to quickly calm your nerves

These tips will help bring the nervous system back to normal, especially if they are followed comprehensively. They are suitable for those who want to know how to calm their nerves without pills.

Breathing exercises.

Alternating a deep breath through the nose and the same exhalation through the mouth 10 times, then resting for 10 minutes, can be repeated again. When performing this exercise, you should sit comfortably in a chair or on the sofa, close your eyes and relax all your muscles. Drive your thoughts away.

Spa treatments.

Are you angry and looking for a way to calm your nerves? and visit a salon where specialists will help you come to your senses with a relaxation procedure.

Hot shower or herbal bath.

Procedures using water perfectly calm the nerves, but the most effective are a hot shower and a bath with a decoction of soothing herbs. If you turn on calm, quiet music while taking a bath, the tension will be relieved quite quickly. Instead of a decoction of herbs, you can fill the bath with your favorite aromatic foam. A hot bath has a strong relaxing effect.

Check.

Try counting to yourself from 0 to 100 and back.

Communication with animals.

Fluffy pets are excellent psychotherapists; their purring has a positive effect on the human nervous system.

Walking barefoot.

In this way, the influence is exerted on points located on the feet and responsible for certain organs and systems. IN winter time you can scatter peas or buckwheat on the floor and walk, stepping on the grains.

Pouring.

This procedure also helps strengthen the immune system. You should start dousing using warm water, gradually lowering the temperature.

Running or fast walking.

Physical activity effectively restores frayed nerves.

Be alone.

For some people in an effective way and the answer to the question of how to calm your nerves is to be in a quiet environment alone with yourself. It is advisable to lie down, relax, and turn off the phone. It is also good to fill the room with your favorite scent using aromatherapy candles or lamps.

Music.

Turn on some light relaxing music. Can be downloaded to your computer musical compositions of this style. There is no need to listen to fast music or rock when you are nervous. This will only make the condition worse.

Hobby.

When a person starts to get nervous, doing something he loves that brings moral satisfaction will help him switch and get out of this state. Someone likes to sew or knit, embroider or make something - any hobby will help you achieve a state of balance.

Walk.

It’s good if you have the opportunity to walk through a park or just along a uncrowded street. Fresh air has a positive effect on the body and restores emotional state.

Calm your nerves with traditional medicine

How to calm your nerves if the smallest problem makes a person angry, your mood is subject to rapid swings, and your nerves “give up” for no apparent reason? In this case, you can turn to the means traditional medicine. Decoctions give good results medicinal herbs, however, they should be used if there is no allergic reaction.

• Mint, lemon balm, chamomile. These herbs are considered the easiest remedies that have a calming effect, strengthen the nervous system and have a positive effect on the entire body. They can be used even by children.
• Valerian. It is a powerful remedy that effectively calms frayed nerves, relieves anxiety, and relieves insomnia. However, to get the desired effect, you need to take a decoction of valerian root for at least a month.
• Motherwort. Both a decoction and an alcohol-based tincture or homemade tincture are used. The product perfectly relieves phobias and anxieties.
• St. John's wort. Perfectly strengthens the nervous system. If a decoction of St. John's wort is taken systematically, a person becomes more resistant to stressful situations.
• Linden tea. A remedy that effectively helps get rid of irritability, depression and chronic fatigue. It’s good to add a spoonful of honey and a slice of lemon to linden tea.

You can find many ways to calm your nerves at home, and then, in a calm state, look for ways to solve the problem.

The human nervous system is a perfect computer that is responsible for the work of all internal organs, our health, mood and well-being.

Due to frequent stress, prolonged overexertion, nervous breakdowns, negative emotions such as anger, envy, dissatisfaction, hatred, depression, functional disorders of the nervous system occur. It should be noted that a person’s health and appearance are directly dependent on the mental state and stability of the nervous system - all diseases of our body are of a psycho-somatic nature.

How to determine if the nervous system is wrong

Signs of a nervous system disorder include the following:

• headaches, dizziness;
• sleep disturbance, chronic fatigue;
• state constant anxiety and anxiety;
• increased irritability, tearfulness;
• depression, loss of interest in life;
• sudden mood swings, outbursts of aggression;
• decreased libido.

If you notice such changes in your well-being, it is necessary to take measures to restore the nervous system in order to prevent severe nervous disorders and breakdowns.

Methods to calm the nervous system

• Rest is the main treatment for nervous exhaustion. You should give yourself regular days off, even if you are busy with work. It is best to go to nature - to the forest or to a pond. On days like these, try not to think about business and problems, but rather enjoy the peace and quiet away from the bustle of the city.
• Your body needs good sleep of at least 7-8 hours. Chronic lack of sleep leads to brain fatigue and damage to nerve fibers.
• Learn to relax after an eventful day using relaxation techniques - yoga, meditation, auto-training, breathing exercises, aromatherapy. Daily exercise and water treatments will help control anxiety and restore mental balance.

Proper nutrition

It is important to maintain the health of the nervous system by replenishing the diet with useful substances:

• Omega-3 fatty acids are found in seafood, sea ​​fish, olive and linseed oil.
• Will help replenish energy losses complex carbohydrates– wholemeal bread, pasta, porridge.
• Eat more fresh vegetables and fruits - the beneficial substances they contain not only have a positive effect on the health of the body, but are also natural antidepressants.
• Take vitamins and microelements regularly - there are specially selected complexes containing B vitamins, magnesium, potassium, and iron. Such components help stimulate cardiac activity, relieve tension, and improve cerebral circulation.
• Amino acids are a building component of nerve cells. L-glutamic acid, L-tryptophan, and L-tyrosine have an active effect on the body's metabolic processes and restoration of nerve fibers. These amino acids calm the nervous system, improve metabolism, and eliminate anxiety symptoms. To replenish your amino acid supply, include foods in your diet that rich in protein– beef, liver, fish, dairy products, eggs.

Healing herbs

Infusions of medicinal herbs will help restore and strengthen the functions of the nervous system:

• Hops – an infusion of the cones of this plant helps with all types of nervous disorders and improves sleep.
• Melissa - shown when nervous breakdowns expressed by irritability and increased excitability.
• Valerian – tincture of valerian root has a calming effect, helps with insomnia and heart rhythm problems.
• Passionflower - the fruits and seeds of this plant contain flavonoids, which are a mild natural antidepressant. Passion flower infusion helps with neuroses, panic attacks, attacks of anxiety and fear.

Medications

In severe forms of nervous disorders, consultation with a neurologist and neurologist is necessary. You may be recommended treatment with psychotherapeutic correction in combination with taking medicines. Typically, the following groups of medications are prescribed to restore and normalize the functioning of the nervous system:

• Antidepressants are medications used to relieve stress and depressive states, relieve anxiety and irritability, normalize sleep, appetite, improve overall well-being and mood.
• Benzodiazepines are drugs that have a sedative, sedative, and anticonvulsant effect.
• Nootropics are drugs used to activate the brain. Such substances stimulate mental activity, memory, concentration, and increase resistance to increased nervous and psycho-emotional stress.