In the hectic pace of life in the modern world, situations often arise that can take away peace of mind and shake your nerves well. Some people succumb to stress weakly and move away from them very quickly. And others, on the contrary, take a very long time to recover from the resulting stress. It happens that one unpleasant unexpected trifle can leave a mark for the whole day (or even longer).
However, nervous breakdowns usually do not appear on their own. As a rule, they indicate a shattered nervous system. There are several signs that tell you in advance that your nerves are not in order.
Symptoms that indicate increased nervous tension:
- bad dream
- Sense of anxiety
- Irritability
- irascibility
- indifference to everything
- Lack of self-esteem
Having a constant source of stress
Our nervous system is designed in such a way that it periodically needs shake-ups. There is nothing wrong with short-term experiences, and, as a rule, they do not negative impact on health. Quite another thing - external factors who constantly put pressure on us. They lead to neurosis and a state of nervous tension. These can be conflicts with others, problems in personal life, at work, in the family, dissatisfaction with the social and financial situation, etc.
Wrong daily routine
If you go to bed too late or sleep less than 7 hours a day, then sooner or later this will lead to the accumulation of fatigue, and, as a result, to nervous breakdowns. Remember that for normal work, the brain must fully rest. Lack of sleep leads to chronic oxidative stress, which negatively affects the functioning of all organs and, above all, the nervous system. You should also make time during the day for proper rest and food.
Improper nutrition
If your body does not receive enough proteins, trace elements and vitamins, then this can also adversely affect the state of the nervous system. Magnesium is the most important element for the nervous system. Therefore, you should regularly eat those foods that contain it in high concentrations. Also, to strengthen the nervous system, it is very important to consume foods containing antioxidants, such as vitamin C.
What can you do to strengthen your resilience 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 one that suits you best.
normal sleep
Try to sleep at least 7 hours a day. The optimal duration of sleep is 8-9 hours. Of course, in our time, filled with worries and running around, it is sometimes difficult to find time for a good sleep. But if you can't get enough sleep every day, be sure to do so at least once a week.
Proper nutrition
Eat foods rich in antioxidants such as vitamin C, micronutrients such as magnesium and potassium. They are found in fruits and vegetables, nuts, legumes, citrus fruits, and bran. Dairy products and yogurts rich in amino acids are also useful. Eat more often, but little by little, do not overeat. Do not abuse coffee and other stimulants of the nervous system.
Medicines
This method is best used only in extreme cases, so as not to form drug dependence. However, some remedies, for example, based on herbs - valerian, motherwort, chamomile, mint, are time-tested and have a minimum side effects. In severe cases, most likely, they will not help, and then you can not do without antidepressants. But, of course, before you start taking this or that drug, you should consult your doctor.
Avoid stressful situations whenever possible
It’s not often that there are situations in which you really need to be nervous. As a rule, we get annoyed 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.
Physical exercises
Physical activity helps to keep the body in optimal condition all the time, not to gain excess weight, which is especially important for people with sedentary office work. When charging 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 “hormones of happiness”.
walks
It is preferable to walk somewhere in quiet places, away from the hustle and bustle - in parks, squares. Walking in the fresh air not only enriches the body with oxygen and gives useful physical activity, but also allows you to switch your attention from a disturbing problem to the beauty and diversity of the world around you.
Communication with pets
Our four-legged friends, cats and dogs, have outstanding stress-relieving abilities. Regular care for animals and communication with them can distract us from other life problems. To reduce irritation, sometimes it is enough just to stroke the cat. And even simple observation aquarium fish noticeably relieves stress.
What is the best way to calm the nerves of men and women?
Studies have shown that men and women react slightly differently to stressful situations, and the methods for relieving stress are slightly different for both sexes.
It is useful for women to cry, giving vent to their emotions and letting off steam. Many women are helped by shopping and buying things they have long liked. It is also useful to chat with a friend, eat something sweet - sweets or fruits.
These tips are not always able to help men. After all, the same tears in the male world are not accepted. For men, it is best to exercise or take a shower. Sex is also a great relaxation for the stronger sex.
Quick Stress Relief Methods
Of course, strengthen nervous system need gradually. However, even the most cold-blooded people are not immune from stress that can catch us at the most inopportune moment and in the most inappropriate environment. Many people know how to cope with nervous tension, and for them such situations are not a problem. But if you do not know how to calm your nerves and relieve stress, then you should heed the advice of psychologists. They offer several proven ways to calm down, each of which helps to get rid of negative emotions in a few minutes.
Method 1
Wherever you are at the moment when you had to lose your calm and get nervous, this method will help. Ideally, you should 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 color. So after you have settled into a comfortable sitting position, close your eyes and relax. Try to normalize your breathing so that it becomes even and calm. Mentally imagine the sight of white water flowing down on you from above. It flows from the head and flows throughout the body, washing it, and then flows down from the feet to the floor. On the floor, imagine a funnel for draining water. It is in it that the water from the floor drains. And along with the water, all the dirt of problems and negative thoughts is washed away.
You feel energized and fresh. All anxiety was washed away by pleasant white water. Finally, with your eyes still closed, take a deep breath. 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. At home or at work, you need to retire to the bathroom. Well, or where you can stay 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, barely touching the wet fingertips to the body. But add some effort little by little. And when you reach the maximum pressure, again reduce the force. When you finish this simple massage, wash your hands. And then just rinse your neck with cool water. And feel how the water took the negativity and gave you vitality. Now take a deep breath and get yourself in order.
Method 3
Stay alone with yourself. Inhale deeply and exhale sharply. Take a towel, a rough piece of cloth, or even a woolen blanket. The coarser the fabric, the better for you. The key is to keep the fabric dry. Grasp the towel firmly 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, relax sharply. Hands should also be relaxed instantly so that they drop and hang. The towel should fall out of your hands and fall to the floor. Feel at this moment absolute calmness 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 clear.
How to relieve stress at home
Often some experiences haunt us when we are at home. If this happened to you, then you can use a very simple ways relieving nervous tension. Below are tips on how to calm your nerves and relieve stress at home.
Water procedures
It can be either a shower or 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 of sea salt, essential oils of lavender, pine or mint to the bath.
aromatherapy
Pleasant aromas affect our sense of smell and have a powerful soothing effect. To create an atmosphere of beneficial smells, sprays, aroma sticks and aroma lamps are suitable.
Physical exercise
Even simple cleaning in the house will help relieve stress and fatigue, 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 helpful to listen to relaxing music. Surely each person has his favorite soundtrack, which best of all calms him down. Relaxation music is recommended - classical, oriental or ethnic melodies, new age. The sounds of nature, the singing of birds, the sound of the forest or the sea help a lot to relax. You can also watch your favorite comedy.
In our age of technology and progress, a person lives, to put it mildly, at a fast pace. Such a regimen definitely does not contribute to the improvement of well-being, physical and psychological. Today we will tell you how to calm your nerves, tone your psycho-emotional environment and relieve stress at home.
How to calm nerves and relieve stress - find out the reasons
To fix the problem, it is not enough only external influence. We need to look for the cause - the root that makes us get out of emotional balance.
Constantly being in a stressful situation
Situations in which a person is under intense pressure can lead to overexertion. For example, problems in personal life, at work, dissatisfaction with the financial situation, etc.
Wrong mode
Sleep is essential not only for children, but also for adults. With lack of sleep or too long sleep, a person will only feel tired, show a high degree of irritability. A healthy 8-hour sleep at a fixed time has a positive effect on the body.
Unhealthy food and broken diet
The lack of minerals, vitamins and water negatively affects the state of the nervous system. When compiling a diet, you need to take into account your age, lifestyle (active or sedentary), work schedule, body condition.
Work and Media Overload
When the head is filled with only working questions and unnecessary information from the yellow press, the fact of an overloaded nervous system is not surprising.
Stress Management Techniques
The return of emotional balance is a painstaking and lengthy process that requires patience. And here is the main question: how to calm the nerves and relieve stress? All manipulations are easily feasible at home.
No. 1. Start thinking positively
Don't let negative thoughts dominate your mind. You should literally light up everything around you. Smile, if not physically, then at least with your soul.
No. 2. Don't try to control everything
Trying to establish control over everything and everything, you will only create new conflicts, and you yourself will get even more tired. It certainly won't help solve problems. Learn to abstract and relax, even if there are a lot of things to do.
Number 3. Find a hobby
Activities that really interest you are a great way to relieve stress. It can be anything from knitting and drawing to punching a punching bag.
No. 4. Share your experience with a close friend
No. 5. go in for sports
Due to physical activity, the body begins to produce hormones of happiness - endorphins. Do yoga, dance, or clean windows. Exercising will not only help stop the flow of gloomy thoughts, but will also benefit your appearance or the look of your home.
No. 6. Do a self-massage
Here's how to calm your nerves and relieve stress. The advantages of self-massage are simplicity and ease of access. It can be done wherever you are, for example, at home. The effect of self-massage is similar to the effect of conventional massage. .
No. 7. Have a spa day
The feeling of a clean, rested body is indescribable, it will make anyone find themselves in seventh heaven with happiness. Let yourself feel those moments of absolute relaxation when you put on a mask, took a hot shower, applied moisturizer and lay down on clean, soft sheets. For complete immersion in the process, you can turn on relaxing music.
No. 8. Go shopping
One of the most favorite ways for women and men to relieve stress. Treat yourself to a new bun or a pair of coveted shoes ... As they say, any whim for your money (perhaps this is the only negative of this item).
No. 9. Meditate
Meditation is one of the most deserved known ways relaxation. It helps to clear the mind of buzzing thoughts. To calm your nerves, you need to sit comfortably, close your eyes and focus on one thing for 15 minutes, for example, the ticking of a clock. It is important not to get distracted by anything else.
Banal, but still effective way relax and drift away for a while into another world with other faces and other stories.
No. 11. Breathe
Since you can calm your nerves and relieve stress with breathing techniques, use it at home. You need to sit down and relax your muscles. Breathe deeply and slowly, trying to feel the body, every millimeter of it.
No. 12. Communicate with animals
It is believed that communication with animals has a positive effect on the human condition. Indeed, often the feeling of a warm hairball at your side relaxes you no worse than an antidepressant.
No. 13. cry
Sometimes it is useful to cry, giving vent to emotions and letting off steam. Many believe that tears are a sign of weakness that should not be shown in public. But no one is asking you to cry in front of millions of viewers. Tears should be perceived only as a small relaxation for the nervous system.
No. 14. have sex
Sex is a great release for both sexes. A passionate or slow connection of bodies allows you not only to have a great rest, but also to feel like a desirable person, raising your self-esteem.
No. 15. Take medication
Many are interested in drug treatment, so we tell you how to calm your nerves and relieve stress.
Drugs that help fight neurosis:
- antidepressants;
- nootropics;
- antipsychotics (appointment only with a psychiatrist);
- herbal preparations and tablets.
Tip: Medicines will help if you start thinking positively and become less obsessed with stress.
No. 16. Arrange Aromatherapy
Uplifting oil of mint, lemon, cedar. If you do not have oils, you can fry a little different herbs. Then read calm literature: Tolstoy, for example. The situation is rapidly improving.
No. 17. Eat chocolate
When deciding how to calm your nerves, we recommend eating dark chocolate. At the same time, it will turn out to relieve stress and become happier at home. Due to the release of endorphins, the body can experience a slight euphoria. Plus, it turns out that bitter (!) Chocolate treats sadness and depressive states. Therefore, it is very useful for our body in reasonable quantities.
No. 18. Get rid of unpleasant responsibilities
Answer the letter, fix that annoying chair leg. By crossing these little things off your to-do list, you will finally experience unprecedented relief that a little weight has been lifted off your shoulders.
No. 19. Say "YES!" fresh air
It is not necessary to immediately run out into the street, for a start it is enough to open the window and take a deep breath of fresh spring air. This small action often yields a disproportionately large positive result. The world is literally opening up!
No. 20. Add variety to your life
Organize working time so that it has multitasking, take on new work cases. The same actions every day is a typical but really powerful irritant.
No. 21. Buy antistress toys
Another great way to calm your nerves and relieve stress. For use at home, buy anti-stress toys or pillows. Compact, simple, they relax well through tactile sensations. It is even easy to make such a toy with your own hands, which can also distract you from problems for a while.
No. 22. Drink less coffee
Coffee is a good thing. It has a strong effect on the central nervous system, improves memory and concentration, increases productivity and mood. But this is only in small quantities. Excessive consumption leads to addiction, insomnia, depression and nervous disorders.
No. 23. Arrange an unloading day
No fast food, fatty and heavy food! Arrange yourself a "rabbit" holiday for the body. Thirst? Drink freshly squeezed juices (no factory chemicals!) Hunger? Salads, boiled vegetables with rice and more. Want something to chew on? Munch on carrots or eat berries. Such a fruit and vegetable one-day diet will give you a mood and good self-esteem, and the body - a useful respite. At the end of the day, you can treat yourself to chocolate-covered strawberries. Tip: make this item your habit and unload the body weekly.
No. 24. Write down thoughts
No matter how cloying and teenage you may seem this way, it's not such a bad option. The method helps to cope with anxiety, you will get rid of all the restless thoughts. In the question of how to calm the nerves and relieve stress, it is important to constantly analyze your psycho-emotional environment. At home, all negativity or anxiety is written down on paper, then an analysis is carried out.
No. 25. Learn to plan
This advice is popular in Denmark, which is considered the happiest country in the world. Every Dane believes that this is one of the main ingredients for a stress-free life. Knowing in advance what you will be doing throughout the week, you can afford to relax a little.
No. 26. Use the Hygge Method
And again, ways to relieve stress straight from Denmark. This funny Danish word means "the ability to appreciate the ordinary pleasures of life and enjoy the moment." The word "hygge" cannot be literally translated, but you can create its atmosphere.
For this you need:
- make your home/office cozy;
- invite guests;
- learn how to cook deliciously and pamper yourself;
- wear comfortable clothes;
- enjoy simple pleasures;
- start a hobby.
No. 27. Learn to take breaks in a timely manner
If you give yourself a break, no one will die, the apocalypse will not begin, etc. And this is very good! Learn to relax when your body is already at its limit. Too annoyed? Kill everything and go to bed.
No. 28. Love yourself
Self love is an important ingredient happy life. Do not neglect this point. Since it’s not always possible to calm your nerves, raise self-esteem and relieve stress the first time, download motivational literature from the Internet and improve every day. At home, constantly being in front of a mirror, as well as beautiful clothes, will help you fall in love with yourself.
No. 29. Respond appropriately to stressful situations
Unfortunately, we often start to get nervous and wind ourselves up because of various trifles that are not worth attention. It is necessary to think philosophically: “It does not matter what is happening around me. What matters is how I feel about it.”
No. 30. Ignore certain people
You need to avoid people who make you feel bad and lower your self-esteem. Do your acquaintances not support you in your endeavors, don't help, gossip behind your back? Abstract from them, you have the right to filter your social circle.
In modern life, stress is impossible to avoid, but this looming cloud of the problem cannot be ignored either. The main thing is to follow a simple but proven recipe: good dream+ varied food + the ability to relax + self-love = a happy, stress-free life.
We bring to your attention 15 tips on how to calm female nerves at home.
Modern life filled with constant stress, surprises and unforeseen situations, and the rhythm of life for many women reaches a tremendous speed. It is necessary to give everything at work, and look after the children, and keep the house clean and tidy, and cook food, and so on. Tasks modern woman can be listed for a very long time, and many simply forget that in the midst of all this fuss and hassle, you also need to have time to enjoy life, relax and restore your nervous system.
Most often, older women are engaged in achieving inner peace, and even then not always, but in youth it seems that the nerves of iron and the body are eternal, therefore, you should not feel sorry for him. In fact, it is necessary to protect the nervous system from a young age, trying to keep inner balance and maintain a normal emotional state. It is about how to calm your nerves and put your thoughts in order without leaving your home that we will talk about today.
What will help you calm down?
Unfortunately, a young, ambitious woman, with a bunch of responsibilities and tasks, simply does not have enough time to pause, exhale and calm herself. The day is scheduled literally by the minute, and the experiences and anxieties accumulated in the soul have to be put aside in the mind, because first of all it is necessary to complete the tasks planned for the day. And after a busy day, you want to fall asleep faster and not think about anything - there is simply no time for relaxation of consciousness. Here it is worth noting that often the decisions made by a person who is on the verge of a nervous breakdown are erroneous, wrong and hasty. From here, problems at work begin, a decrease in labor efficiency, a woman ceases to have time to do what she has planned, which causes even more nervous tension. This forms a real vicious circle.
To relieve stress and calm the nerves, you need to clearly define what situation has pissed you off, think it over, think over options for solving the problem, and only then move on. But this should take some time. Let's say the situation at home has become tense due to your constant employment. Nerves are tense, I don’t want to go home after work, as another quarrel is likely to await. Stop and think: maybe there are ways to spend more time with your family? Discuss this issue calmly with your husband, then talk with your boss, for example, about working five, not six days a week, or taking part of the work home. Understand the situation, and the nervous tension will gradually subside.
The main thing is not to wind up your consciousness, convincing yourself that the problem cannot be solved, and every day the situation will only become more complicated. In order to solve the problem, you need to have a cold mind, and coming home and regularly scandal, defending your innocence - this is a direct way to worsen the situation.
In fact, a nervous shock is also a disease, only not of a physical, but of a psychological nature, and it also gives complications and can be launched to an incurable form. Therefore, you should treat your emotional state with care, not even neglecting to take a vacation for a couple of days at your own expense, and understand yourself, calm your nerves, improve your relationships in the family or think about how to solve difficult working moments. Only after you deal with your subconscious feelings, you can find solutions to the problem. Well, we, for our part, have selected 15 tips for you that should support the nervous system and help calm your nerves at home. You can turn to one or more tips at once, the main thing is to concentrate on what you are doing and let go of all extraneous thoughts.
Calming down at home: 15 tips on how to improve your emotional state and calm down.
1. Breathing exercises.
It has long been proven that with the help of breathing exercises, you can significantly improve not only the emotional background, but also the overall well-being of the body. Please note that a person's respiratory rhythms are fundamentally dependent on how he feels on a psychological level, and as soon as a stressful or tense situation arises, people begin to breathe at a different pace. You can calm the nerves by controlling the respiratory processes, for which there are several special techniques developed by specialists. If stress occurred suddenly, then with the help of a single application of the breathing exercises technique, you can significantly calm your nerves. But for full recovery nervous system will have to repeat the exercises with a certain regularity. Here is some of them:
Deep breaths. It is necessary to keep your back straight, straighten your shoulders, and inhale the air as deeply as possible, slowly, and then exhale completely, releasing the lungs gradually. It is necessary to strive to ensure that the exhalation exceeds the inhalation in its duration. After exhaling completely, hold your breath a little, and repeat the exercise again.
Breathing according to the method of yoga. Here the nervous system must calm down precisely at the moment of exhalation, on which it is necessary to focus all your attention. If inhaling increases the tone in the body, then exhaling relaxes, helps to feel calm, peaceful. You can familiarize yourself with this technique in detail in yoga classes, and simply by studying the rules for its implementation on the Internet.
Beginners in the field of breathing exercises should be extremely careful with the exercises. Do not delay the execution, and if out of habit there is a feeling of weakness, dizziness, bad feeling, you must immediately stop breathing exercises.
2. Learn mentality.
In order to calm the nerves, it is not enough just to do the exercises, you must be able to set yourself up in the right way. If you do breathing exercises or take a bath with the thought that life is going downhill and nothing can be done, then there will be no sense in it. You need to learn how to manage your subconscious mind by setting yourself a positive direction of thinking. Being in this mood, you can learn to control your own nervous system. For example, if you feel a strong tension or emotional outburst, resort to the following settings: "Everything that is not done, everything is for the better",“The problem is solvable, there are no hopeless situations”, “I have close people who will always help me”, “I am strong, and I can cope with the task, everyone succeeds, so it will work for me”, and so on.
In order to relieve stress and calm your nerves, you need to choose for yourself the setting that will cheer and help as much as possible, and then regularly remind yourself of it, repeating to yourself. It is also important to realize the situation itself, which caused nervous tension, and to understand why the circumstances turned out the way they did. When the brain randomly thinks about a problem: "Everything is bad", he simply cannot concentrate on understanding what exactly the cause is, and from which side the solution to the problem should be sought. And given a clear setting: “Now I’m stressed because yesterday I didn’t have time to complete the work plan”, for example, options for solving the problem will immediately form: you need to come to work earlier tomorrow, or take part of the work home, and so on.
When a person knows what he should do, the mind calms down and nervous tension disappears.
3. Water procedures.
No wonder they say that when nerves fail, it is necessary to turn to water procedures. It can be a simple shower at home, a bath with aromatic oils Or visit the spa. At the subconscious level, a person associates water procedures with getting rid of unnecessary thoughts, cleansing not only the body, but also the mind. Therefore, in order to put the nerves in order, experts recommend spending some time in a warm shower before going to bed. A contrast shower, as well as dousing, although beneficial to health, but the nerves do not calm, but only excite, so you should choose a comfortable water temperature.
In order to stimulate the soothing effect of the shower, you can listen to your favorite songs while bathing, create pleasant lighting and light an aroma lamp with your favorite soothing oil. After the end of the procedure, go to bed, after dressing in things made of soft, natural material that are pleasant to the skin.
4. Comfortable environment as a way to put your nerves in order.
Man is a creature that is very dependent on the environment, so try to organize maximum comfort for yourself. To relieve stress and calm the nerves at home helps strong, healthy sleep. And in order to fall asleep with pleasure, you need to arrange for yourself a comfortable sleeping place: make your bed fresh, fragrant bed linen, choose a comfortable mattress, clean the room. clean, cozy atmosphere It will help you fall asleep faster, as well as recover as much as possible during rest.
5. Make time for yourself.
Modern women are forced for the most part to solve many problems at once, and family, and household, and workers. But still, you need to find some time to let go of all thoughts about them, free your mind and thoughts, and take care of yourself. We are not talking about trips to beauty salons or shopping centers, for many it has already become an integral part of life, and does not play the effect of relaxation. Although, if this technique helps you, then you can do shopping therapy. Or just forget about all the problems, think about something pleasant, relax, and get rid of the constant hassle at least for a while.
Constant stress on the nervous system leads to negative consequences. If you have been in a busy mode for a long time, it is better to take a vacation and go on vacation abroad, or at least to one of the sanatoriums in our country.
6. Massage.
This way to calm the nerves is known to all. It’s great, of course, to take a course of massage during sessions, letting go of all problems and worries, but if this is not possible, you can resolve the issue yourself. You have probably noticed that a person who begins to get nervous, without noticing it, runs his hand over his head. So, this is justified by the fact that it is the skin of the head and face that is very rich in nerve endings, and even elementary stroking of the hair already helps to calm down a little. Try to massage the scalp on your own, imitating a comb with your fingers and moving like this from the forehead to the back of the head. Using massage movements, rub the temporal region, forehead and cheeks.
7. Sweets as a way to calm the nerves.
Despite all the diets and restrictions, during a period of stress, you can afford to eat a little sweet, because it is sweet food that contains certain hormones that have a calming effect on nerve cells. So take it like a cure in this case, which must be taken to cure the nerves. It's not about eating a bucket of ice cream or a huge piece of chocolate cake. It is quite possible to replace such high-calorie foods with prunes, dried apricots, honey or dark chocolate in small quantities. Of course, stress is not a reason to overeat, because in the future there will be another source of stress, such as extra pounds. Everything is good in moderation.
8. Movement is life.
As experts have long confirmed, while moving, the circulation of blood flows in the body improves, therefore, useful and necessary substances for it move faster and reach the goal. Therefore, if you are losing your nerves, take up some kind of mobile, vigorous activity. For example, if there is a conflict at home, go to the store or just take a walk in the park, putting your thoughts in order. If you can’t complete a task at work, take a break by choosing the task that requires movement.
If we talk about regular, rather than one-time calming of nerves through physical activity, you can choose for yourself a visit to the pool, a fitness center, go dancing, simply do exercises or stretch at home - whichever suits you best. The main thing to remember is that your goal is not to win a medal, but to calm your nerves, and overloads in this matter are useless. Therefore, carefully listen to the body, if it is tired, do not force yourself and just relax.
9. Change of interior.
We are not talking about starting repairs, as this is even more stress for the nervous system. But to rearrange some furniture, interior items, just clean up the wardrobe or sort out the desktop - this is what you need. On a subconscious level, a person who organizes something around him puts things in order in his own thoughts, putting all the problems and tasks on the shelves, like books in a closet. According to psychologists, by changing the place of twenty-seven objects in a familiar environment, you can make room for the circulation of energy. Therefore, it will help improve your emotional state, calm your nerves at home, and improve your own thought process.
10. Creativity.
For many people, in order to relieve tension, it is desirable to put on paper everything that makes you nervous. No matter what style and how you draw, the main thing is that drawing has strong calming properties. A person relaxes, giving himself completely to his occupation, while the nerves become less tense, and problems recede into the background. It is not for nothing that such a thing as coloring for adults is gaining more and more popularity. "Anti stress". Here the pictures consist of the smallest details that need to be colored in different colors using pencils or markers.
In the process of painstaking coloring, a person is distracted from problems, the mind relaxes and after a while the nervous tension recedes.
11. Aromatherapy.
You can also calm female nerves by influencing the body through the sense of smell. There are many essential oils that are used for relaxation. These include lavender oil, tangerine or orange, chamomile, bergamot, geranium, and some others. The ways of using them are also different, and you can choose the one that suits you, focusing on your preferences. Someone likes to take a bath with oil, someone likes to rub the skin with it or use it in the massage process. You can just light an aromatic lamp and sit on the couch with your favorite book. The main thing is not to overdo it with the amount of oil, since too saturated air or the ingestion of a large dose of oils into the body has an exciting effect on the nervous system.
12. The right way of life.
In order to calm the nerves at home, it is enough to reconsider your attitude to sleep and nutrition. In order for the nervous system to be strong and less exposed to external stimuli, it is necessary to get enough sleep and eat right. If, after all, the nerves have suffered, then we must take our lifestyle even more seriously: exclude nighttime TV viewing until three in the morning, spicy, fatty foods. Analyze how many hours your body needs to get up in the morning was not difficult and almost painful, and go to bed at the appropriate time. It may be difficult at first to get used to falling asleep early, but over time it will become a habit, and you will feel how much calmer you have become regarding problems.
When a person has a great responsibility, he feels constant tension, so he just needs a good rest. Otherwise, even a small problem can actually piss you off at the moment when the limit of resistance to stress comes. An elementary traffic jam or cold coffee pours into a real tantrum.
Often, overcoming nervous breakdowns, people then suffer from maximalism. If they start drawing, they try to do it perfectly when it comes to sports, but they torment themselves in the gym for several hours, and so on. Then there will be no effect from such calming, but only a new reason for stress will appear: the drawing is not beautiful enough, and yesterday's run is too short.
Key moment in order to calm the nerves in the ways given, lies in calmness. All actions must be performed measuredly, for the benefit of the body and emotional state, and without exposing it to new tests.
13. Laughter prolongs life.
When a person laughs, endorphins, the so-called happiness hormones, are released. They will help you overcome stress. This is not only about having fun with friends in the company, but also about watching funny movies or video clips, reading jokes, and so on. Any reason to laugh heartily can cut nervous tension in half. Therefore, try to find as many reasons for joy, laughter and fun as possible, even the simplest brochure with funny stories, bought from the subway, can have a positive effect on your state of mind.
14. Sedative drugs.
If the stress is already going wild, and the above methods do not have the desired effect, you can turn to sedatives. It is advisable to choose products that are based on natural ingredients, herbs, tinctures, soothing teas. In principle, in the pharmacy you can also purchase a special collection that calms the nervous system. Or cook it yourself from herbs such as chamomile, valerian, lavender, mint and others.
But any sedatives cannot be taken on an ongoing basis, otherwise, indifference to the outside world, apathy, drowsiness may occur, which is also not the most best way out out of the situation. Therefore, again, you should remember that everything is good in moderation.
15. Councils of the psychologist.
In our country, this type of problem solving is not yet very common, although it is gradually gaining popularity. But in the West, when the slightest psychological problem arises, a person does not hesitate to seek advice from a specialist. And this the right approach- The sooner you start solving the problem, the less advanced the stage of its development. So if you feel that the tension is growing, the nerves are giving up, then you should make an appointment with a psychologist. The specialist will conduct a series of studies, tests, and identify the cause of your anxiety, after which he will help you find a way out.
The lifestyle of modern society requires people to exert enormous effort, which often results in stressful conditions. It can be extremely difficult to fend off the challenges of time, especially for residents of megacities.
Escaping from the burden of unbearable nervous tension, many, without prior consultation with a doctor, begin to use various drugs for stress, which only make things worse for themselves, acquiring a new addiction. Very often this is a dead end.
If you suspect serious problems with mental health, then you are advised to take a stress test. The latter, in its various versions, comes down to checking many stress factors to identify the possible development of various diseases, most often associated with the heart. The stress test also has a number of contraindications. Therefore, you should first familiarize yourself with the full list if you decide to undergo this study.
Later in this article, a series of simple, but effective methods, telling about that, and calm the nerves, and at the same time gain emotional stability and immunity to external stimuli. However, it must be remembered that the following methods are suitable for the manifestation of the primary signs of stress. If the nervous breakdown has progressed to a stable state, you should contact a specialist who will conduct a competent treatment of the nerves and help you regain your lost inner health.
Deep breathing
Since ancient times, the close relationship between breathing, emotions and physical condition has been known. The science of breathing is deeply developed in the East. In the traditions of Indian yoga, it is known as pranayama. This technique- one of the most effective ways However, it is quite simple and within the power of everyone.
So, and calm the nerves with the help of breathing? First you need to take a comfortable position. It is best if you sit, be sure to straighten your back. Then you need to put the palms of your hands on the navel, right on top. At the same time, one must imagine that there is an air sac under the navel, which, when inhaled, is filled with air. The breath should be deep, sequentially fill the diaphragm with air and chest.
When the breath is taken, you can hold your breath for a moment, and then make a slow full exhalation. The diaphragm should go down first, and then the chest. The length of the exhalation should be twice the length of the inhalation.
It is very good if, as you exhale, you mentally pronounce an affirmation, for example: “I am completely calm” or “My body is relaxed.” At the same time, when choosing words, it is important to remember that affirmations should always have an affirmative sound in the present tense and not contain negative particles.
After you have done the entire breathing sequence several times, your condition will noticeably improve. By exercising several times a day, you can deepen the state of relaxation and, having acquired the skill, achieve it almost instantly.
Take a stroll outside
A good cure for stress is a walk in the fresh air. A park, a shore of a reservoir are ideal, but a quiet city street, square or small area. In addition to affecting breathing, stress here helps to relieve physical activity. It is important not to sit still and move more. By the same principle, sports and any physical activity have a calming effect.
Take a shower
An excellent answer to the question of how to relieve stress and calm the nerves is the decision to take water treatments. A bath or shower (preferably a contrast one) has an excellent refreshing effect not only on the physical, but also on the emotional body of a person, literally washing away accumulations of negative energy.
Experience the power of positive thoughts
Phenomenal in its effectiveness, but not the easiest to perform, nerve treatment is based on the old truth that the world around us is only a reflection of our thoughts. By changing negative thoughts to positive ones, we change the world around us. Thus, by changing the angle of view, you can get rid of all the causes for stress. However, in order to this method worked steadily and efficiently, a certain skill is required, achieved by daily practice. It can be helped by the same affirmations that were recommended above with the breathing exercise.
Treat yourself to delicious
Make yourself a holiday. Treat yourself to something delicious. Best of all, if it is sweets, and specifically - chocolate. The latter contains a fair dose of dopamine - the hormone of happiness, so both its effect and the very process of a festive meal will help you switch and raise your vitality and mood.
However, do not overdo it, otherwise you risk acquiring not the most useful habit.
Seek positivity in the company of others
Another great defense against stress is socializing with people you like. Probably everyone has such stress-relieving friends who, thanks to their ease, positivity and cheerfulness, are able to disperse the dark clouds in your head. Contact such people more often, gain positive energy from them and learn from them an easy attitude to troubles and everyday difficulties. The main thing - do not ship them and do not complain about your ups and downs. Just relax.
Clean up
The method is not for everyone, of course, but still very good. Find any blockage at home - in closets, closets, basement, kitchen, bathroom, computer, folders with papers, etc. - and take it apart. This will help you distract your thoughts, and at the same time do a useful thing, which your hands never reached. In addition, there is a subtle relationship between the ordering of the surrounding space and the order in thoughts and feelings. When you systematize what surrounds you outside, then what is inside you is systematized automatically. Thus, cleaning helps to deal with the load. internal problems on a subconscious level.
Tap into the healing power of silence
If you have the ability to take it easy on yourself and switch to positive thoughts easily, then spending some time alone in silence can help. Turn off your phone, forget about your computer, and completely isolate yourself from external noise. This will help you calm down, relax and deal with your cockroaches.
However, if the state of loneliness has a depressing effect on you and you only tend to panic more, treating nerves in this way is not for you.
Don't forget about sleep
Nervous exhaustion is a direct road to stressful experiences. Therefore, an excellent cure for stress is sleep. Finally find time and get a good night's sleep. Often after that everything is as if by hand. But even if this does not happen, and when you wake up, you will still experience emotional discomfort and unrest within yourself, recharging in a dream will help you become more resistant to destructive experiences and give you strength to overcome the corrupting influence of any negativity.
Meditate
Another Eastern method of achieving serenity is meditation. Ideally, deep effective meditation involves at least 20 minutes of practice per day. Not everyone manages to find the time and place for this. Therefore, it is important to do as much as you can. Best of all - in the morning, to immediately neutralize negative emotions.
As for the methodology, there are many ways that can be found in the specialized literature. The easiest way is to sit comfortably, straighten your back, relax, close your eyes and focus on your breath without being distracted by thought. This simple exercise, when performed regularly, will literally transform your life.
Smile!
Known to make you smile. But there is also a psychological trick that allows you to reverse the process. All it takes is a smile. Even if it’s a fake, forced smile, it will shine on your face. Then the deceived subconscious mind will be forced to adapt and provide you with an additional charge of positive emotions.
This relationship has been proven by scientists and works great. Try it - and see for yourself.
Try to warm your hands
Another wonderful way to relieve stress and calm nerves is based on a similar psychophysiological connection. You just need to warm your hands. The fact is that during stress, the body automatically redistributes blood flows, supplying the brain and heart with it most abundantly. As a result, hands tend to get cold when stressed. Using this addiction, you can reprogram the body. If you warm your hands, the brain decides that the stressful situation is over and normalizes your condition.
stock up on oranges
No worse than many pills, the aroma of citrus helps to get rid of stress. It can be a real tangerine or evaporated in an aroma lamp (in the latter case, the oil should be only natural). The secret is that the smell of citrus stimulates the release of norepinephrine, a hormone associated with mood and emotional well-being. Increasing its dosage in the blood significantly helps to cope with stress.
Knowing this ability of citrus fruits, you can arm yourself with an anti-stress shield. To do this, put a couple of drops on a handkerchief or edge of clothing. essential oil the same orange or grapefruit.
Indulge yourself in a cup of tea
How to treat stress, green tea will tell you. The latter has unique feature: thanks to L-theanine, which is part of it, it significantly reduces anger, fatigue and other stress symptoms.
Pour cold water over your wrists
Among the many ways to relieve stress and calm the nerves, there is such an original one as washing the wrists in cold water. In these places, the paths of large arteries lie, so cooling this zone will help cool the blood and, as a result, normalize the emotional background.
For the same purpose, you can apply a few drops cold water(or even apply pieces of ice) to the area behind the ears - where perfume is usually applied.
Take vitamins
The last tip is related to going to the pharmacy. However, instead of various drugs and pills, you are advised to purchase some vitamins for stress there. Usually they are presented in various complexes in a large assortment. Having picked up what you need, drink the course. By doing this, you will not make yourself worse, as with the use of many drugs, but only strengthen your immunity.
Conclusion
As many scientists say, most of diseases in our time has a psychosomatic nature, that is, it stems from an incorrect psychological and emotional state - from constant tension, irritation, anger, anxiety. Therefore, before grabbing stress pills, it is important to understand that they only remove the consequences. The root of the problem is in ourselves, in our mind. From this, it becomes obvious that our psychological health is deeply dependent on the ability to introspect - the ability to look inside ourselves. And in order not to suffer all your life with the question of how to relieve stress and calm your nerves, you need, first of all, to understand yourself, learn to think positively, relax and instill in yourself the skills of mental self-discipline.
“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 during the day there are various small troubles that make us nervous. Fortunately, the big ones that make us nervous don't happen all that often. However, the inability to calm down and the daily stay in an excited state will end sooner or later.
Anger, resentment, dissatisfaction, indignation, indignation and other similar feelings turn us on to such an extent that we immediately want to break something, kick, or even hit someone. And not everyone manages to keep themselves from such a temptation.
And even if later you have to regret what you have done, the tension subsided, the person calmed down. The former feelings that forced him to explode are replaced by remorse, regret, tears. Some people in stressful situations grab a cigarette, a glass, or “jam” stress, emptying the refrigerator.
Is it possible to calm down in another way, without damaging your own and health? Psychologists believe that it is possible, and offer to use several recommendations.
1. Treat nervous tension or stress consciously
To do this, you need to learn more about the mechanism of stress.
The very word “stress” has entered our everyday life relatively recently. By it, we usually mean increased psychological stress in response to the impact of adverse factors. It is unlikely that any of us thought about what happens in our body at the moments when, for some reason, we start strong.
Briefly, this can be described as follows: in response to a stressor - a stressor, a small gland called the pituitary gland, which is located at the base, connects the hormonal system to work. The thyroid gland releases an increased amount of a hormone called thyroxine - and we become irritable and agitated. The adrenal glands produce adrenaline - the hormone of anxiety, due to which the metabolism rapidly increases, the cardiovascular system is activated, and the heartbeat increases. They also secrete the hormone norepinephrine, which prepares the brain and body for a response to an irritant and adapts the body to stress.
Thus, at the moment of strong nervous tension, a command comes from to bring the whole organism into tone, and this ensures hormonal system. Thanks to hormones, physical activity increases, muscles tense up, 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 out” the stress hormones. The words of others like “Calm down immediately!” make him even more angry.
2. Use, “work out” stress hormones will help physical activity
During physical exertion, physical discharge occurs: stress hormones that have managed to develop in response to a stress factor are “burned out” and at the same time hormones of happiness are produced - endorphins. That's why with nervous tension it is worth doing a few intense 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
Stand up straight, put your 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 hands;
Stretching your shoulders
We occupy the same starting position as in the first exercise, only we put our hands on our shoulders. At the moment of inhalation, raise the elbows of the hands as high as possible, and throw the head back. On exhalation, we return to the starting position;
Grab your legs
We sit on a chair, we press our legs to 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 the chest as tightly as possible. After 10 seconds, we sharply weaken the grip;
These exercises should be repeated several times. They relax the muscles of the shoulders, back, neck.
A great stress reliever is sex. During intimacy, endorphins are released - hormones that have a therapeutic effect on the nervous system and contribute to emotional unloading.
Physical activity not only allows you to calm down, but also develops stress resistance. Nordic walking with sticks, swimming, cycling, etc. are ways available to everyone for the prevention of neurosis and stress.
But what to do if you need to relax quickly?
3. Do breathing exercises
Breathing exercises will help restore emotional balance.
Slow inhales and exhales
Within 4 seconds, we slowly inhale the air, hold our breath for 5-6 seconds and exhale slowly for the next 4 seconds. We repeat this exercise up to 10 times;
Breathe belly
We take a sitting position, slightly raise the 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 we draw in the stomach. We repeat 10-15 times;
We inhale and exhale alternately through the left and right nostrils.
We take any relaxed posture and close our eyes. Close the left nostril and inhale through the right, holding the breath. Then close the right and exhale through the left. Then we do the opposite exercise. We repeat it several times.
4. Resort to aromatherapy
You can “run away from stress” with the help of some essential oils. They are sold in pharmacies and it is quite possible to keep them just in case in your desktop, purse and at home. If necessary, a few drops of anti-stress oil are applied to the temples or wrists.
Relieve nervous and muscular tension, restore energy and improve mood oil of orange, lavender, mint, lemon balm, cedar, bergamot.
To create a peaceful atmosphere in the apartment, a ceramic aroma lamp is useful, in the side hole of which a tablet candle is inserted. AT upper part lamps, you need to pour 5 - 10 ml of water, where to drop a few drops of your favorite anti-stress essential oil (4 drops of oil per 10 sq. M of the room).
5. Use folk remedies
Strengthen the nerves will help herbal infusion of thyme. Put a tablespoon of thyme in a jar, pour 0.5 liters of boiling water, cover tightly and leave for 40 minutes. We divide the resulting infusion into three servings and take them throughout the day.
6. Meditate
People underestimate the importance in relaxing the mind and body. It seems to some that this is not serious, to others that this activity is exclusively for those who practice yoga. And yet, its mental health benefits are supported by numerous scientific studies.
Let's try to calm the nerves with the simplest meditation: just sit down as we like, close our eyes and focus our attention on one thing for 10 minutes, for example, on an account, on a candle flame, trying not to be distracted by any other thoughts. As time goes by, it will become easier and easier to give a short respite to your nerves in this way and to calm your mind.
7. "Feed" your nerves right
During nervous tension, the body especially needs nutrients, and especially in protein, vitamins E, A, C and B vitamins. For example, in severe stress, the body's need for vitamin C increases 75 times!
With their shortage, stress resistance is significantly reduced, because they are necessary for normal functioning pituitary. Thus, the ability to overcome nervous tension depends to a large extent on how complete our nutrition is.
8. Develop the right perception of any situation
Situations where it is impossible not to worry and not be nervous do not happen so often. Usually we do it for nothing, not noteworthy. Remember: “It doesn't matter what happens around me. The important thing is how I feel about it ”- and we will try to treat troubles philosophically.
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