How to calm the nervous system and relieve stress. Ways to calm your nerves at home

Modern life is full of stress and tension, which every person faces daily. As you know, nervous tension is not only a debilitating factor, but also negatively affects the body, leading to disturbances in its work. It should be noted that most diseases that are known to modern medicine have a psychosomatic form. As a result, the maintenance of our own psychological balance becomes the most important condition, and this can be achieved with the help of many methods that are described in this article.

How to understand that nerves are out of order or a nervous breakdown occurred

In order to differentiate a nervous breakdown from other pathological phenomena of the psyche, it is necessary to give the most accurate definition. Since in medicine there are no clear criteria for determining a nervous breakdown, one should be guided by individual factors that explain the nature and essence of such a process.

Thus, a nervous breakdown is a reactive, temporary violation of a person’s mental activity that arose as a result of some emotionally saturated event, whose intensity exceeded the allowable barrier to the individual sensitivity of the nervous system. As a result of a nervous breakdown, the individual’s mental and physical activity, sensitivity to external factors and interactions with the social world change.

A variety of reasons can lead to the described phenomenon, which makes no sense to characterize. In this case, a number of symptoms can be distinguished, according to which one can assume the presence of a specific syndrome:

• hypersensitivity to light and sounds;
• loss of efficiency due to loss of concentration and volitional activity;
• decreased appetite;
• too intense response to the most minor irritants;
• sense of worthlessness;
• increased irritability;
• feelings of anxiety, fear, insecurity, confusion, panic, etc.

There are a large number of different techniques to bring thoughts and feelings back to normal. At the same time, few people guess, but the harmonization of their psychological state can be carried out without any additional tools. Most people, feeling irritable or anticipating nervous strain, drink sedatives, however, you can cope with their own hands. That is why the following are the best ways to calm your nerves, depending on the situation.

How to stop being nervous before an exam

Fear of exams is one of the most common phenomena during the student years, to which a huge amount of research is devoted. According to various approaches, you can get rid of this excitement using different methods. One of the traditional methods used in practical psychology is the method of systematic desensitization. If we analyze the name of the approach according to the words, it will have the following meaning: a gradual decrease in sensitivity to the experienced event.

The process can be carried out both independently and with the help of a professional. As part of the designated process, one should be guided by the rules, which will be described later in the context of desensitization instructions. It is important to note that the method should be resorted to a week, or at least a day before the exam. So, starting the process, you need to relax, close your eyes and imagine the upcoming exam, but do it in stages.

First you need to imagine the day of the exam and when excitement appears inside, you will need to relax so that the anxiety disappears. When everything became smooth inside, you need to submit the fees for going to the exam, gradually approaching the most important thing. Similarly, you need to relax in order to get rid of stress after the last picture. At the next stage, you can go further, for example, imagine going to an educational institution, what the audience looks like, the moment you stretch your examination tickets, etc. It is important to relieve tension every time by relaxing, as a result of which the real exam will seem like a normal, event that does not cause any discomfort.

How to quickly get rid of stress at work

If you need to quickly, here and now to relieve stress, getting rid of excitement, you can resort to express methods. The best way to bring thoughts and feelings back to normal is to normalize breathing. There are many techniques and trainings in which the most effective breathing exercises are considered. However, to quickly calm down, there is almost the only exercise that is part of holotropic breathing.

To carry out the process, you need to sit upright and straighten your back, after which take a deep breath with your mouth. At that moment, when the air filled the lungs as much as possible, it is necessary to make a sharp exhalation with the nose, without pausing between inhalation and exhalation. This exercise needs to be done about 10 times, after which you can feel relief.

Ways to relieve nervous tension before bedtime

The best way to relieve tension before bedtime after a hard day's work is the method of progressive relaxation. This method is good because it can be done just before bedtime, being under the covers in bed. As a tool, you can use relaxing, quiet background music without words, which sounds from the speakers, since nothing should be constraining, including headphones.

In order to start the process, you will need to start breathing evenly, taking long deep breaths and exhalations, while there should not be pauses between them. The breath should be fused, resembling a wheel that rolls down a hill. Breathing is something that you should focus on, something that will allow you to clear your mind and stop thinking about anything.

Now it is important to begin to relax, while doing this should be done gradually, relaxing in turn each muscle and every part of the body. It is necessary to start with the hands, gradually relaxing the hand of the right hand, then the forearm, shoulder, then the second hand, leg, back, head, etc. It will help to relax, if you imagine that the body is gradually getting heavier, getting warm.

Effective remedies for calming the nervous system

Everyone at least once in his life came across drugs that soothe, relieve stress, help to sleep. All of them are aimed at enhancing the processes of inhibition occurring in our nervous system. In this case, medications have a different shape and origin. As part of this, herbal preparations will have a less pronounced sedative effect, and strong medications aimed at inhibiting nervous activity are used to treat neurosis, stress and psychological trauma.

List of names of sedatives: tablets, drops

The most popular and well-known remedy for everyone is valerian, which today is sold in a variety of forms, including tablets, drops, and as a tincture. The medication reduces excitability, relieves intestinal spasm, improves sleep.

Another drug product based on St. John's wort herb is Deprim, a high-quality drug prescribed for depression of varying severity. The tool helps to inhibit the activity of the autonomic nervous system, improve mood and sleep. It should be noted and such a pharmacological agent as "Persen", based on plant components and having a highly effective effect. The drug is suitable for both men and women.

Acupuncture helps to calm down and not be nervous

Acupuncture is a method of ancient Chinese medicine, in which the human body is affected by the introduction of needles under the skin in certain places. According to the statement of people involved in this type of alternative treatment of diseases, acting on specific points can increase or decrease the intensity of the nervous system. Thus, the acupuncture method has been successfully used to calm the nerves.

Folk remedies for stress and depression

As part of folk remedies that can help cope with stress and depression, carrot juice should be noted. In this case, the juice must be freshly squeezed. This product contains a large amount of vitamin B, which favorably affects the nervous system.

Good sedative - medicinal herbs

As you know, most sedative medications are based on herbal ingredients. Thus, using infusions or decoctions of various herbs, you can qualitatively calm the nerves, establish sleep and relax. You can also brew herbal teas, which will also positively affect the nervous system. Of the most should be identified:

• valerian;
• peppermint;
• melissa
• st. John's wort, etc.

Sounds of nature for relaxation at home

Most people use special music for relaxation and relaxation. Music containing the sounds of nature, birdsong, the sound of the wind, rain - all this suggests thoughts of harmony with nature, unity, peace and balance. Using specific melodies you can relax, meditate, concentrate and even relax, which is very important in case of stress or nervous strain.

What foods soothe nerves

Doctors found that the use of certain foods helps to reduce the risk of depression, improve the flow of metabolic processes in the body, increase the body's resource to combat stress. These products include:

• beets;
• carrot;
• cocoa;
• potatoes;
• chocolate;
• nuts, etc.

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

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

How to determine that the nerves are out of order

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

Physical symptoms of a nervous breakdown:

• Sleep disturbances;
• Irritable bowel syndrome;
• Trouble breathing
• Migraine headaches;
• Low libido;
• Menstrual irregularities;
• Chronic fatigue;
• Emotional symptoms of a nervous breakdown:
• Anxiety;
• Depression;
• Aggression;
• Tearfulness;
• Lack of interest in life, alienation from close friends and family;
• Craving for alcohol, cigarettes or drugs;
• Paranoid thoughts;
• Thoughts of death;
• Mood swings.

Video: Harmony and mental balance. Stretching

How to calm the nervous system

At work

There are many working moments that lead to stress: failure to meet deadlines, strained relationships with colleagues, the threat of dismissal, fear of not coping with the task. Naturally, you should not be nervous about every occasion.

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

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

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

You can also close your eyes and just imagine that everything is in order. Just cover your eyelids and abstract from what is happening.

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

Before bedtime

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

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

If you watch TV at night, then you should not get involved in action films and colorful cartoons.

The child has

In order to calm the nerves of the baby, first of all, it is necessary to understand the cause of stress. Children under 5 years of age directly convey the mood of their parents. Calm conversations of parents, frequent hugs and distraction of attention to bright toys and pictures can neutralize any tantrum.

Teenager

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

Pregnant woman

A sense of anxiety is not uncommon during pregnancy, but stress should not control a woman’s life at such an important stage. First of all, it is worth remembering that under no circumstances should you immediately buy medicines.

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

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

Home Techniques

Herbs

Herbs are an inexpensive and affordable way to deal with a nervous breakdown. You should not expect from medicinal herbs as fast and tangible effect as from chemical preparations. But herbs have practically no side effects, and some of them are recommended to be brewed even by children.

Title	Mechanism of action	Precautionary measures
Valerian root	It inhibits the breakdown of GABA (gamma-aminobutyric acid) in the brain, and also has a sedative effect.	It has a “cumulative" effect. Must be taken for at least a month.
Peppermint	It stimulates the production of GABA in the brain and causes relaxation.	It has no side effects, but before giving peppermint tea to a baby, you need to consult a pediatrician.
Lavender	Inhaling the aroma of natural lavender oil soothes the central nervous system	If inhaled too frequently and frequently, a burn of the nasal mucosa may form.
Chamomile	Actively helps to eliminate nerve spasms, and also relieves muscle tension.	Recommended even for infants, has no side effects.
Poppy	It has strong sedative properties. Perfectly eliminates the strongest stress on the central nervous system.	Danger to children. In large doses, it leads to death.
Melissa	Soothes nerves and gives a feeling of satisfaction.	It is recommended to soothe small children.

Tablets

and. Powerful Comprehensive Antidepressants

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

Medications are prescribed only in cases of severe stress caused by emotional upheaval.

Tricyclic antidepressants are some of the most effective in controlling stress. Tricyclics work by inhibiting serotonin and norepinephrine. They also partially inhibit dopamine.

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

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

Inhibitors MAO (monoamine oxidase inhibitors) are the most powerful in the assortment of antidepressants. MAO inhibitors have serious interactions with many foods, drinks, and medicines.

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

b. Atypical antidepressants

There are also various types of new atypical antidepressants that target the effects of various mediators.

For example, Velbutrin blocks reabsorption of dopamine and norepinephrine from neurotransmitters. Velaxin, on the other hand, acts as norepinephrine and serotonin.

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

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

Other sedative drugs for the nervous system:

Teas

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

Essential oils

Severe depression cannot be treated with aromatherapy, but the smell of oils can easily remove the symptoms of a nervous breakdown.

Products

1. Blueberries, Raspberries, and Strawberries contain natural antioxidants and vitamin C. The use of these berries will help prevent surges in the level of cortisol (the hormone of stress produced by the adrenal glands).
2. Milk and other dairy productssuch as cheese and yogurt contain a large amount of riboflavin, an element that affects the state of the central nervous system.
3. bitter chocolate will also help reduce the level of the stress hormone cortisol, as well as norepinephrine.

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

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

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

Vitamins

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

Color therapy

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

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

As for music and films, classical melodies and old musical comedies, in which there are practically no dialogues, are the best callers.

Video: How to quickly tidy yourself up

We can only dream of a calm and measured life. People are constantly faced with various problems that have to be solved as much as possible.

Some calmly perceive all the hardships of life, others react with a surge of emotions, get irritated, angry, in general, experience the nervous system for strength. The human psyche affects the work of the whole body when the nerves are out of order, headaches occur, problems with sleep appear, and chronic diseases are activated.

Self-hypnosis will help calm the nerves

To get rid of a nervous state, you should understand the reason for its appearance. Often people get nervous out of habit. It happens that the feeling of unpleasant sits in the subconscious. This is due to the past time and events, but it is difficult for a person to get rid of the oppressed state. He worries about what has already happened and is not subject to adjustment, what's the point?

It is worth noting that stress on the nervous system can cause depression.

By controlling auto-suggestion, you can get rid of many psychological problems. The main thing is to learn to perceive all life hardships more or less calmly. Self-hypnosis will help to cope with the nervous state without pills.

Calm, only calm

If the disease has found you at home, do not worry, you can cope with shaky nerves at home.

Stress Relief Bath

This is one of the most effective and easiest ways to calm down and relax. Especially it helps after a hard day in combination with aromatic oils or foam. Get coniferous extract to be added to a hot bath. Take water procedures should be about 20 minutes before bedtime.

When the heart jumps out of the chest, and the thoughts get confused, drink a glass of cold water, it soothes the nervous system.

Down with the negative

It is sometimes difficult to cope with negative emotions. When everything inside is boiling with indignation, it is necessary to throw out the negative, but so that no one is hurt. You can cry, break a couple of old plates, shout, but you need to do this away from settlements, for example, in the forest. Do not keep emotions inside, do everything to feel relief.

Classical music has a healing effect. If you want to calm down, then turn on Bach, settle down more comfortably in your favorite chair or on the couch, close your eyes, abstract your thoughts and enjoy listening. This will not only help to quickly calm the nerves, but also set up a positive.

If you have already appreciated all the benefits of music therapy, get audio recordings with the sound of the sea, the sounds of rain, birdsong. This method helps to relax after a long working day.

If you don’t want to share your own experiences with strangers, keep a diary and write everything that you think is bothering you. Problems written on paper no longer seem as insoluble as before.

Nerves are fine - thanks to charging

Physical activity and breathing exercises help to cope with psychological problems. One source of stress is lack of movement. Sport strengthens the will, improves the figure and relieves stress.

There is an opportunity to choose a lesson to your liking: running, aerobics, yoga, any physical exercises. Great if you find like-minded people. In a company, it is much easier to test the body for strength. During conversations, training takes place easily and naturally, and all problems are forgotten, albeit temporarily.

Balanced diet

There are periods in the life of every person, when the nervous system is at its limit. The point is not in external circumstances, but in the lack of certain elements for the full functioning of the body. Some products cause uncontrolled irritation, while others, on the contrary, soothe.

Nerves naughty, revise the usual diet, add foods rich in fatty acids and vitamin B. The diet should be sea fish, eggs, honey, legumes, dairy products, oils.

It has been proven that chocolate promotes the production of the hormone of joy, which restores the nervous system. Remember, all is well when in moderation. Fiber and vegetables rich in fiber should be included in the daily diet.

Folk remedies for calm the nervous system

You can calm nerves stretched like strings by folk methods.

1. Viburnum bark in crushed form, enough a tablespoon and a glass of boiling water. Boil the bark over low heat for 5 minutes. Close the container with a lid, let it brew. After half an hour, the product should be filtered. You need to take 4 times a day for a tablespoon before eating.
2. Ten grams of viburnum berries, mint leaves, and St. John's wort and lemon balm - just 5 grams and 1 cup of boiling water. Pour all the components with boiling water and insist in a thermos for one hour. It should be taken twice a day in 100 ml.
3. , Valerian and, one teaspoonful, pour and boil in a liter of boiling water. Cook on low heat for about 10 minutes. The container should be covered with a lid. After one hour, strain the broth and pour into a bath with water comfortable for bathing temperature. Take such an herbal bath need no more than 30 minutes.
4. You can relieve stress and calm nerves at home with the help of honey. Three times a day you need to eat one teaspoon of bee honey, washed down with warm water. The first two spoons, it is better to eat before dinner, so that later you do not have to lose weight.

Irritability will help remove linden tea with lemon balm and honey.

Before treating nerves with folk remedies, you should consult a doctor, especially pregnant women. This will avoid allergic reactions to a particular component, confirm the diagnosis, and eliminate the negative effects of prescriptions based on the individual characteristics of the body.

Full sleep

When the body is exhausted, the person becomes irritable. For a strong nervous system, a person should sleep 7-8 hours. Before going to bed, you need to take a relaxing bath, it is useful to drink a glass of warm milk with honey, herbal tea, but you should refuse coffee and alcoholic beverages.

Make a pillow that is hung at the head of the bed for a restful sleep. Herbs with a relaxing effect are put in it, this is lavender, hops, lemon balm.

An excellent way to calm your nerves and relax is an unhurried evening walk. People are constantly in a hurry, such a rhythm of life is reflected primarily in the human psyche. Walk slowly, think of something good. Walk alone or in the company of unobtrusive friends.

All of the above actions will be ineffective if you do not know the cause of increased nervousness. Ignoring the problem means consciously starting our own mental health.

Do not listen to friends advising on medications and supposedly effective treatments. Trust a doctor with many years of practice who will prescribe treatment only after the examination. Soothing pills and drugs work on the psyche, but they have side effects and are addictive.

It is worth adding that some people tend to dramatize and escalate the situation. Such personalities make others and themselves nervous. Communication with depressed people leaves an unpleasant aftertaste. Take life easier, forget about the past, never return it, think about the present and make plans.

The human nervous system, like any organ, wears out over time. Constant stresses, unrest, quarrels, tensions, emotions have a very bad effect on her. In this article we will try to find the answer to the question of how to quickly calm the nerves and relieve stress at home, which herbs, foods and light exercises will help us with this.

How the human nervous system works

The central nervous system is a rather complex mechanism. The main components of the system are the spinal cord and the brain, which are reliably protected: the brain is protected by the cranium, the spinal cord is located inside the ridge.

The nervous system is divided into sympathetic and parasympathetic.

Sympathetic system consists of a plexus of nerves that extend from the spine and provide the innervation of organs in the human body. The role of the sympathetic system is to protect the body from stress, for example, with a strong fear, an adrenaline rush occurs. This does not happen on its own, the nervous system gives commands that manifest themselves in the form of frequent heart contractions, dilated pupils, and sweating intensifies.

Parasympathetic system acts the opposite - it calms the body. The adrenal glands are instructed to stop the release of adrenaline, the heartbeat returns to normal, breathing slows down, the person relaxes.

The main functions of the central nervous system (CNS)

The nervous system has quite extensive functions. Everything that a person does is controlled by this system. Breathing, palpitations, the taste of food, the movement of blood through the vessels, the perception of aromas, the ability to see and hear, walk, jump - all this controls the central nervous system. The mental state of a person, emotions, the ability to speak, perceive oneself and the world are also in the grip of the nervous system. These and many other functions depend on the state of the human nerves.

In order for the system to properly perform its functions, it is important to take good care of your health and not neglect the tips that help maintain our nerves in a healthy and calm state.

Causes of a nervous condition

Like the entire human body, the central nervous system can be depleted under the influence of various factors:

• Diseases of the central nervous system.
• Infectious diseases that affect the brain and back.
• Malignant processes in the brain.
• Traumatic brain injuries.
• Stress.
• Depression.
• Emotional disturbances.
• Overwork.
• Frequent unrest and conflict.

Why are nervous disorders bad for health?

Often a person develops the habit of reacting sharply to everything. If this happens from year to year, then the result will be disappointing. Inability to control oneself can cause serious harm to the body and health in general. You need to learn how to quickly calm your nerves and bring your emotional state back to normal so that there are no consequences in the form of various diseases.

There are many cases of nervous overstimulation and tantrums, which ended in a heart attack, stroke. Also, manifestations of nervousness adversely affect the stomach, liver, endocrine organs. , gastritis, thyroid disease are directly related to constant unrest, stress and nervousness.

What to do at home to calm down

The first and simplest thing that experts advise in order to quickly calm the nerves, find a comfortable and calm place, sit down or lie down, close your eyes and slowly count to a hundred, without thinking anything at all, taking deep, slow breaths. This is the simplest meditation to calm the nerves, the result of which should not be underestimated.

Washing with cold water will help you quickly calm down and gather your thoughts. Taking decoctions or infusions from soothing medicinal herbs will help normalize the nervous state and cheer up.

Soothing remedies for nerves from medicinal herbs

• At home, you can make healing tea

- Melissa 1 tsp

- Water 200 ml.

Place a teaspoon of lemon balm in a glass and pour boiling water. Insist half an hour and drink to calm the nerves. The infusion has a sedative effect, when it is taken, the pulse becomes smooth, the pressure decreases.

• Valerian roots

This plant is known to everyone as a very good sedative.

- Valerian root 10 gr.

- Glass of water.

Pour the roots of the plant with boiling water and insist for half an hour. Take the drug throughout the day in small sips.

• Hop infusion

- Water 200 ml.

Hop cones pour boiling water in a thermos. Insist the remedy for half an hour. Take 50 ml three times a day.

• Wormwood

This herb has anticonvulsant and sedative properties.

- Wormwood 1 tsp.

- Boiling water 200 ml.

Pour boiling water over the grass and let it brew for one hour. Take the drug three times a day before meals in a tablespoon.

• Chamomile infusion

Chamomile is one of the most simple and affordable means that helps with nerves. You can brew and drink grass like tea at home.

One teaspoon of chamomile pharmacy brew one glass of boiling water, drink with honey.

• Strawberry juice with milk

Strawberry juice mixed in equal parts with milk. You can drink the drink all day, it is delicious and saves the nervous system from stress, acts as a sedative.

What else can you do at home to quickly calm down

1. Bath with milk. It is necessary to collect warm, but not hot water into the bathtub, add three glasses of milk. Plunge into the water, lie down for a while completely relaxing.
2. Fresh air also perfectly affects the human condition and helps calm the nervous system. You can simply open the window and breathe air, taking deep, calm breaths, or take a walk in the park.
3. A contrast shower is a great refreshment and helps control emotions.

How to calm your nerves with breathing exercises

Breathing exercises, soothes nerves and relaxes. In order to correctly perform the exercise, it is important to adhere to the rules that will help to perform gymnastics in order to calm down and relax.

1. To perform breathing exercises, you must lie or stand, with a flat back.
2. You need to close your eyes, it helps not to think about anything and soothes nerves.
3. Focus on controlling inhalation and exhalation.
4. Throw all negative thoughts out of your head and completely relax all muscle groups.
5. It is necessary to imagine how the body is filled with oxygen. Muscles relax, pleasant warmth spreads over the body.

Option one

Inhale deeply so that the stomach is pouted, when you exhale, the stomach falls. Inhaling air, it is important to hold your breath for two seconds, you need to exhale air more slowly than inhaling for 4 seconds. Repeat the exercise several times.

Second option

This process must be controlled, raise the collarbone on inspiration, and gradually lower it on exhalation. Repeat 15 times.

Third option

You need to inhale the air starting filling from the abdomen, then the chest goes and the clavicles rise. Exhale the opposite, starting with the collarbone, then the chest and stomach. This is wave-like breathing, it can be performed 15 times.

The following exercises will be beneficial for brain function.

Gymnastics helps the cerebral hemispheres to cope with the load and activates their activity.

The essence of the exercise is alternately breathing through the left and right nostrils. With the thumb of the right hand, you first need to pinch the right nostril, then the left little finger. Alternately breathing right or left nostril slowly drawing in air: inhale left - exhale right, then inhale right - exhale left, etc.

Calming and relaxing exercise

Perform light, slow breaths, fully focusing on the exercise, put your hand on the solar plexus, take a breath with your stomach and chest.

Stress Exercise

Take a short and not very deep breath, hold the air in your lungs for four seconds and gently, slowly breathe out the air. Rest for a few seconds and repeat the process again.

The following technique is aimed at increasing the flow of blood to the brain - it will relieve excitement, nervous tension and anxiety. The palm of one hand should be placed on the forehead, the second on the back of the head. Inhale and exhale air smoothly and evenly, holding the breath between them for a second.

The treatment of nerves and stress in our hands

Many processes in the body depend on the work of the nervous system. It cannot be assumed that stresses, quarrels, conflicts will pass by themselves and will not leave an imprint on health. The best assistant to the nervous system is a person who owns himself and does not pour out his anger and emotions on others.

At home, you need to learn how to quickly switch from an elevated nervous state to a calm one. If nervous tension is associated with work, then coming home you need to learn how to leave all the problems behind the threshold. You can turn on relaxing relaxation music to calm your nerves or listen to the sounds of nature, take a bath, spend an evening with your family and friends.

You can’t accumulate pain and resentment in yourself - this very negatively affects the nerves. To resolve the differences, you need to find time to talk about the misunderstanding that has arisen in a calm atmosphere. The resolved problems fall like a stone and a person feels calm.

Foods useful for calming nerves

In order for the nerves to be strong and calm, it is necessary to monitor the diet. Some experts say that people who are prone to outbreaks of anger, irritability, nervousness need to eat 350 grams of certain foods that will help them quickly improve their well-being and calm their nerves.

The list of products that have a beneficial effect on the central nervous system includes chocolate, cheese, caviar, pork, beef, poultry, nuts and milk. These products are filled with tryptophan, an amino acid. Once in the body, the substance turns into serotonin, it promotes mental relaxation, a feeling of emotional satisfaction. By consuming these foods in moderation, you can calm your nerves and ensure a good mood.

Now watch this sparkling video that will literally lift your spirits in a minute and you will dance:

One in the question "how to relieve stress and calm the nerves?" sees a constructive solution.

Another goes around this delicate task, and the third, using the calculations of the first and the caution of the second, applies in practice the fight against stress and tension with a smile.

What causes stress?

We live in a fleeting era. Two decades ago, a man dreamed that a computer could fit in his pocket. It has become a reality. Protein shakes displace food, and flying in cars with wings can be accomplished by mastering Transition, a transformer car.

In the pursuit of time, advanced technology, finance, home care, we forget about ourselves. We recall only in the hour of ill health, depression and stress. That is, at a time when they are inevitably left to themselves. But these destructive heart and soul experiences can be reduced to zero. It is enough to follow a few simple recommendations.

The best way to overcome stress is to avoid it.

Disputes and conflicts in the family circle occupy, perhaps, the top line of the stress rating. Anger and hidden grievances fill the entire family space. Often, these emotions are only part of a mental storm brought to the home from external sources. Problems at work, financial difficulties, endless traffic jams in a megalopolis - the diversity of stressful situations goes through the roof. There is a solution: take a deep breath, then exhale and conduct an analysis of family relationships alone with you:

1. Is your opinion objectively enough in relation to household members? Do you go too far in dealing with them?
2. How critical are you to yourself? Is this criticism objective? Missed nothing?
3. Are your requirements too high for your family? Do you remember to evaluate their strengths and capabilities?
4. What will happen to you if the family suddenly dies? Absolutely. Have you thought about this?
5. Did you smile at them today? Hugging them? This is an extreme uplifting.
6. When was the last time you gave them gifts? Indeed, giving is twice as pleasant as receiving.
7. Silence is gold. Never tell anyone about family quarrels. People still do not understand other people's problems. To comprehend someone else's situation, you need to go the way of this person.

Advice! Assessing your actions is a good reason to calm down and soberly evaluate your home environment.

Stress is the main enemy of our health. At the same time, stress is an absolutely normal mental reaction that prepares the entire body for physical activity. At the time of a strong experience, the body gives a signal, hormones are released, muscles are tightened, nerve impulses are activated, blood pressure rises.

If such emotional and physical stressful loads occur systematically, without the development of muscle energy, but with the release of hormones, then this will lead to serious diseases. Therefore, this is necessary and possible to fight. How to calm the nerves with the help of muscle activity and relieve stress, which psychologists give tips on eliminating:

• Physical activity. At the time of emotional excitement, you need to perform such active physical exercises that the body is at least slightly freed from the compression formed at the time of stress. Jogging or squats will help to relax muscle tissue and work out that part of the hormones that were thrown into the body.

• Aromatherapy You need to find for yourself those smells, those aromas that will cheer you up and help relax the whole body. Aromatherapy bowls and baths with essential oils will give you magical moments of stress relief.
• Breathing technique. Standing or sitting, straightening your back and relaxing your shoulders, take alternately deep, even breaths through your nose, and exhale with your mouth slightly open. 10 reps

Advice! Develop a program of behavior for a specific situation - nervousness will significantly decrease.

Sound stress relief

Sounds, like aromas, can work wonders with our mood. The child’s laughter, the purr of the cat, the cricket chirps evoke ambiguous emotions, and the retro melody pleasant to the heart evokes heart-warming memories. Record music or sounds on your mobile phone that will accompany and enhance moods.

• Sound of the surf. Closing your eyes, you can imagine yourself sitting on the ocean: endless waves roll up to your feet and dissolve in the sand.
• Bonfire cracking. It will remind you of a bygone childhood and youthful night gatherings.
• Thrills of birds. One of the touching meditative sounds. Mentally transfer to the fabulous forests.
• The murmur of a stream. Emerging in a small stream from a crevice, it breaks on stones.

Advice!For certain groups of people, the complete absence of sounds serves as a real relaxation. Experiment with sounds and choose your favorite collection.

Children and cats - geniuses of relaxation

In the modern world, after a hard working day, it is difficult to find the strength in oneself, both moral and physical. Fatigue, nervous tension, pain in the body - this is the baggage that we carry with us everywhere and accumulate every day.
But as it turns out, getting rid of this burden is quite simple. There is one exercise, 30 minutes of which replaces a full sleep, and 10 minutes is enough to reboot the body during the working day.

It consists in lying on your back on a smooth, hard surface, for example, on the floor and noticing those muscle groups that strain unnecessarily. Then intentionally try to relax them. Etc. A lesson can last forever, but it brings tremendous benefits.

The exercise is based on observing infants and cats, or rather, how they sleep. If you put a cat or a child on soft sand and carefully lift it when they fall asleep, then we will see a strikingly even print. The thing is that these cute beings to the heart very evenly distribute the weight of the body over the entire area of \u200b\u200bcontact with the surface on which they lie.

If an adult does the same exercise, only marks from heavily dented shoulder blades and sacrum will remain on the sand. The remaining parts of the body, due to the constant, chronic muscle tension, have little contact with the sand and are not imprinted on it.

Advice! To become like cats and children you need to try to completely get rid of muscle tension. His nerves will calm down, stress will go away.

Sports and stress - who is who?

You can talk for a long time about the advantages and disadvantages of intensive sports, but as a remedy for nervous tension and stressful conditions, physical exercises dominate.

Science has long established that the most acceptable way to neutralize the release during excess tension of hormones (adrenaline and norepinephrine) is active sports.

Physical activity improves:

• muscle frame;
• tendon elasticity;
• circulation;
• lymph drainage.

Systematic stresses worsen the functioning of the immune system, which makes a person susceptible to infectious diseases. Regular exercise contributes to the production of the hormone of happiness - endorphin, which actively fights stress.

Swimming has a life-giving effect on most of the muscles. With its help, metabolic processes are activated, blood vessels become stronger, blood is saturated with oxygen, and stress recedes.

Advice! Regular exercise creates a bookmark for persistent resistance to stress.

Stress relief on the couch

The above methods are not suitable for young mothers who have a baby in their arms: a lot of trouble with a baby. But how to relieve stress, get rid of stress and calm the nerves at home? There is a whole range of exercises for relaxation, while leaving the walls of your apartment is not necessary.

• Abdominal breathing. Slowly take in air with your nose, while inflating the stomach first, and then raising the chest. Exhale everything in the same sequence: first the stomach, then lower the chest.
• Breathing 2. In a hurry, inhale fully, then pause and exhale slowly. Try to ensure that the inspiratory length, pause and expiratory length are the same in time.
• Laughing belly. Lying on your back, fold your arms over your chest. Start breathing with your stomach. Then make oscillatory movements of the abdomen, as if laughing. Hands on chest should not move, but trembling should detonate.
• Balloon. Stand straight with arms raised and straightened above your head, imagining yourself flying in a balloon. Inhale - tighten all muscles as much as possible. On a slow exhale, the ball slowly blows off and you relax with it.

  Young mothers who are tired of home routine can relieve stress without getting up off the couch

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

Stress pills

When treating and conducting preventive methods, one should take into account not only the physical, but also the emotional state of a person. How and how to calm the nerves, help the body relax and relieve stress, what drugs will be required for this?
  We live in a crazy rhythm that sets the lifestyle, behavior in society and family, mood and habits, the appearance of stress and neurotic conditions.

Typical conditions of neurosis:

• irritability;
• feeling of depression;
• anxiety, tearfulness;
• fast fatiguability;
• hunger or decreased appetite;
• migraine;
• decreased libido.

These serious symptoms, if you do not pay attention to them, can "develop" into autoimmune diseases. One of them is rheumatism. Therefore, timely access to a doctor will help to cope with the onset of the disease.

Medicines designed to stop the first signs of neurosis - consequences of stressful conditions:

• antidepressants (Prozac, Paxil, Fevarin, Azafen, etc.);
• nootropics (Piracetam, Glycine, Phenotropil, Mexidol, etc.);
• anxiolytics (tranquilizers);
• antipsychotics (appointment only with a psychiatrist);
• preparations from herbs (valerian, chamomile, lemon balm, etc.);

Advice!Medicines will be useless if you do not change your attitude to stress.

Turn your face to stress and he will turn his back on you

Stress does not arise externally, is not an independent subject. It is born inside, as a response to stimuli from the outside. Therefore, different people have diametrically opposite views on the same subject. The fact that one painfully reacts to a carelessly dropped word, the other does not even hear it.

Attitude to work should not rise above your head. If something doesn’t work at work, this does not mean that you are a stupid employee and this is your personal failure.

No need to worry about what your colleagues, friends, and stairwell neighbors say about you there: you know who you really are, and their opinion is distorted by the “picture of vision” of the outside world. And these people cannot be changed. In general, no one changes. Therefore, in order to be less nervous, you need to change your attitude towards stress and people yourself.

Do not participate in “corporate” gossip and avoid squabbles, so as not to be drawn into an argument or pointless dialogue.

And if you are in a stressful situation, you need to conduct a thorough analysis: “What have I done?” - or: “What haven't I done?” Because in some cases, inaction is worse than action. Constructive criticism of their steps towards a stressful situation during stress, as well as eliminating the consequences, will help to gain experience and avoid such moments.

Smile more often. Believe me, if swear words fly in your direction, and a smile from you to your interlocutor, then your opponent will be disarmed. The source of wisdom is in balance, and the source of confidential conversation is in a smile.