How to treat stress at home. How to get rid of tension and stress: useful tips

Here are 25 effective ways to quickly calm down: study them, choose the ones that are most suitable for you and live a happy life without stress and illness.

All people every day face a large number of stressful situations of varying degrees of intensity. However, if for some they pass without consequences, then for others they cause increased anxiety. Quickly calm down people who are characterized by increased emotionality can be difficult without the use of sedatives.

The impact of a stressful situation on the nervous system can be so intense that a person has physical manifestations, incl. insomnia, increased irritability, etc.

Emotional stress often becomes the basis for the development of depression and other mental disorders. In addition, stress can trigger the development of certain diseases of the internal organs.

Feeling anxious is a natural response to external stimuli. Especially often it occurs when a person finds himself in an unfamiliar environment or is faced with a situation that he may not be able to cope with. Under some circumstances, it is even useful to be nervous, because. slight anxiety allows you to experience a fuller feeling of happiness in the future. This effect is often observed in expectant mothers before childbirth.

However, modern living conditions have led to the fact that a person can constantly be in stressful situations. This can greatly loosen the nerves and lead to the fact that increased anxiety and a feeling of anxiety will not leave a person even after he gets home, where all the conditions for relaxation and calm are created. When there is emotional overstrain, it may seem that you are nervous for any reason.

In addition, against the background of experienced stresses, pathological phobias or fears may appear, for example, a phobia of speaking in front of an audience or. Often this becomes a problem that interferes with life. A person cannot quickly calm down before a public speech or a report in front of colleagues. Under such conditions, the feeling of anxiety before some event may increase in the future.

Emotions often get in the way of people building relationships and careers. In these cases, it is necessary to take measures to improve the emotional background and acquire skills that allow you to quickly cope with yourself in a stressful situation. In most cases, there is no need to resort to drugs, because. There are many psychological methods for correcting elevated levels of anxiety.

How to calm yourself in a stressful situation?

Not all people succeed in quickly calming down in a stressful situation. Often, after getting into an unexpected or unpleasant environment, the feeling of anxiety persists throughout the day, and sometimes for a longer period.

In psychology, the phenomenon of increased anxiety has been studied for a long time. Many auto-training techniques have been developed that allow you to quickly regain self-control in any situation. In addition, there are some physical methods to restore composure in a stressful situation.

The most effective ways to allow anyone to quickly return to normal include:

• escape from an annoying situation;
• physical exercise;
• breathing exercises;
• contacts with water;
• receiving positive emotions;
• massage;
• careful analysis of the situation, etc.

If desired, you can choose the most suitable method that will allow you to calm down most quickly in any situation.

Getting out of an annoying situation

Feelings of anxiety and increased irritability can occur at someone else's birthday party, while going bowling, or in other situations that should normally evoke positive emotions.

Overexertion often occurs when meeting an unpleasant person or interacting with people who are too harsh or may intentionally say offensive words.

Considering that rest in such situations is already spoiled, one should not remain in an annoying situation and continue to experience negative feelings. It is better to immediately go home, where there will be an opportunity to relax in the usual way and throw unpleasant thoughts out of your head. Thus, in cases where a way out of an annoying situation is possible, it is better to use it to calm your nervous system.

Breathing Exercises and Meditation: Thinking Only About the Breath

If necessary, you can perform the following effective exercise. After a sharp breath, you need to strongly clench your hands into fists. You can dig your nails into your palm. As you exhale, you need to sharply open your fists, and relax your fingers. This exercise should be repeated at least 10-12 times. When performing it, you need to concentrate on the sensations in your hands. This method will help you quickly calm down in any situation.

Drinking plain water or a hot drink

Slow mental counting from 1 to 10

Relaxing massage course

“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 bringing the whole organism into tone, and this is provided by the 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 is why it is worth doing some intense physical exercises when nervous tension. If time permits, it is worth going to the gym (they say that strength exercises will be the 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 take 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. Pour 5-10 ml of water into the upper part of the lamp, 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, tightly cover with a lid 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 protein, vitamins E, A, C and B vitamins. For example, during 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 the normal functioning of the pituitary gland. 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 trifles that are not worth attention. 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.

The human body responds to any unforeseen situation with a protective reaction, which is called. When stressed, the body releases the hormone adrenaline, which is necessary for the activity of the heart.

The very concept of stress is very broad, it includes many designations and formulations. To understand exactly how the body responds to a particular situation, one should consider the mechanisms of development.

Development mechanisms

Any human body has mechanisms that can deal with negative events. In the absence of such abilities, the body can die from the accumulation of negative emotions.

Any temperature drop, misfortune or happiness, even medicines cause a state of stress in a person. In one case it is insignificant, in the other it is very strong. A biochemical reaction occurs in the body, as a result of which adrenaline is released.

But people react differently to and in different ways. It happens that a person, having experienced pain and worries, soon pulls himself together and continues to enjoy life. But it also happens differently. A person is not able to overcome his emotions and again and again returns to events that are unpleasant for him, he becomes nervous and cannot calm down in any way. Why is this happening?

Stress is a realizing system

This system involves three stages.

Alarm stage

At this stage, all the protective reserves of the body are mobilized and at the same time those tasks that are of the slightest importance are suppressed. for the survival of the body during times of stress. First of all, tissue regeneration, growth, digestive functions, as well as the reproductive system and lactation suffer.

The body responds to stress through both external and internal receptors. The nervous system is also involved. The body sends impulses to the brain, where the assessment of the situation takes place. The brain then sends signals to the organs that are responsible for protecting the body from stress.

In addition, the release of adrenaline and norepinephrine increases. These hormones in excess protect the body from exposure to stressful situations.

Changes that occur in the body at this stage:

• increased production of glucose
• pulse quickens;
• increased contraction of the heart muscles;
• significantly increases muscle strength;
• pupils dilate;
• there is a narrowing of the abdominal and expansion of the heart vessels;
• increases the metabolism in the body;
• thinking works faster;
• bronchial tubes dilate.

This condition can last for two days after a particular problem has arisen. How this state will be expressed depends on how intense and prolonged the situation will be, as a result of which the person will survive the stress. The stage itself is divided into two sub-stages.

1. Shock- In this state, the body becomes very vulnerable. Pressure decreases, muscles weaken, defense reactions decrease, and in this state a person can die.
2. Countershock- when this stage occurs, then all the reserve functions of the body are turned on, hormonal secretion increases, and then the body is restored. In the event that the body overcomes the state of shock, then the next stage will come, called the stage of resistance.

Stage of resistance

At this stage, mechanisms are activated that allow the body to show resistance to stressful stimuli. In this case, the person either fights back or flees. In this case, all the reserves of the body are mobilized and it prepares for activity or adapts to stress.

During this period, the body is very excited and is at the peak of its capabilities. For this reason, all abilities are enhanced and a person can act completely unexpectedly and with a force that cannot be predicted in a calm state. All of these abilities disappear when the threat is over.

Exhaustion stage

In the event that a stressful situation continues for a long time, the body loses its ability to resist and then the stage of exhaustion begins. And while at the first two stages the body is struggling with the problem, then at this stage a state of apathy sets in, which is very dangerous for the body.

Stress is a human condition that does not leave a person all his life. It is not possible to completely get rid of it, but the person himself can control the situation and facilitate the stages of development.

Reasons and feelings

Everything that happens in a person's life has a reason. And of course, stress also does not happen without, the main of which are:

Stress can arise in a split second. And it can go away in a minute or two. The first symptoms are: irritability, increased pressure, tension, fatigue, change of expression on the face.

• angina;
• diabetes;
• hypertension;
• heart attack;
• increased acidity;
• gastritis;
• insomnia;
• stomach ulcer;
• neuroses;
• colitis;
• cholelithiasis;
• depression;
• decreased immune system.

All these diseases are the result of stressful situations. Therefore, at the first symptoms of stress, it is necessary to consult a specialist. And to overcome stress, you need to use all possible ways.

How to get rid of stress - step by step to calmness

Many people have a question about how to deal with anxiety and stress, overcome depression and just learn to control themselves. There are several effective ways to fight, regardless of the factors that provoke the development of stress. These methods include.

Relax!

During times of stress, a person must learn to control their emotions. And relaxation is one of the effective methods to maintain your health. With relaxation, you can:

• get rid of ;
• without certain skills to learn;
• defeat fatigue and irritation;
• learn to look at any difficult situation calmly.

You need to relax alone in order to be able to completely relax. Such exercises provide an opportunity to find peace of mind. To do this, lie on your back, tilt your head back, while completely relaxing and breathing deeply through your nose.

During relaxation, at first you should not think about anything bad, concentrate on breathing. Then you should alternately hold your breath and at the same time strain and relax the muscles. After that, you need to strain and relax each part of the body in turn.

Breathing regulation

With proper breathing, you can learn to get rid of such conditions of the body:

• muscle tension;
• panic and fear.

Breathing exercises can be done at any time, regardless of whether a person is lying or standing. Thus, a person stabilizes his breathing, calms the nerves, and relaxes.

Since breathing often becomes complicated in a stressful situation, you need to learn how to breathe correctly. First of all, you need to distinguish between several types of breathing:

1. First exercise breath recognition. At the same time, a person listens to how he breathes. Inhale and exhale with full lungs.
2. Belly breathing. To do this, lie on your back and start breathing with your stomach. In this case, one hand should be on the chest, the second on the stomach. And it is worth watching how the hand rises and falls with each inhalation and exhalation.

With the help of such exercises, the nervous system comes to a state of rest, and stress goes away.

How to get rid of stress, nervous tension and unnecessary nerves - management techniques, ways and methods of struggle:

Additional set of measures

Other effective methods to help overcome stress, overcome depression and anxiety:

Under no circumstances should stress be eaten. Although in most cases people start eating during stress, and the amount of food eaten is sometimes amazing. But it should be remembered that such food will not lead to anything good.

What else can be offered

There are many other ways to get rid of stress. Let's consider some of them:

1. tea drinking. Surprising as it may sound, the tea is really good. The main thing is to choose the one that suits your taste.
2. Hobby. Each person has his own hobby. And in times of stress, it is best to indulge in your hobby. In addition, you should find people who have the same hobby. You can chat with them on a topic that unites you.
3. Help your neighbor. You can find a person who needs help and support. Thanks to caring for someone, their problems are forgotten.
4. pet. Pets are the best stress relievers. Therefore, you should get yourself a cat or a dog, taking care of them perfectly distracts from depression.

It's easy to relieve stress, choose only the one that will definitely help you get rid of anxiety.

Lifestyle

In order not to succumb to stressful situations, it is necessary to lead a healthy lifestyle. To do this, you need to eat right, eat only natural products and in no case buy food in fast foods.

To be able to rest and relax, for this you do not need to lie on the couch all day, but you can go with friends for a walk in the park, to the river. Do not forget about a healthy full-fledged sleep, with the help of which you will gain strength for the whole next day. Also, don't forget about sports.

If the neighbor is feverish

When it is very useful not to leave a person alone with himself. But, in no case should you show pity or look for excuses for such a state. In order to help your relative get rid of depression, you need to try to drastically change the situation, take a person for a walk, introduce interesting people.

You can also use a contrast shower to bring a person out of a trance. Tell similar stories from which strong people got out, give examples. And most importantly, talk to the person. Don't let him shut himself up.

How to get out of stressful situations

Different types of stress require a different approach:

If the fight against stress was successful, then the person becomes calm, looks at things soberly. The feeling of oppression disappears, the world becomes more colorful. External stimuli no longer affect the nervous system. Breathing becomes even, thoughts are clear. The person becomes natural and sociable.

Modern conditions and the rhythm of life make us think about how to get rid of stress and anxiety without resorting to the help of various specialists.

We have prepared for you a selection of methods that are much more effective than a trip to the spa, a weekend or even a vacation.

And most importantly - any of them will work after 15 minutes.

How to get rid of stress at home

Meditate

The fight against stress will end in your victory with just a few minutes of practice.

It's simple:

1. Sit on the floor
2. close your eyes
3. Focus on a positive mantra, recite it out loud or in a whisper
4. Put your hand on your stomach. This is how you synchronize what you read with your breaths.

Daily meditation can fill you with positive emotions and change the neural pathways of the brain.

Focus on physical sensations

Mentally scan your body.

This will allow you to understand how anxiety is imprinted on you and get rid of worries and stress.

Lie down or sit on the floor with your legs extended. Carefully examine every millimeter of your body.

Try to imagine how the impact of negative emotions on a particular part of the body is reflected.

When you feel heaviness or other unpleasant emotions emanating from the area on which you are concentrating, take a deep breath and relax as much as possible.

For a deeper dive into the sensations of your body, watch a few video tutorials on kundalini yoga.

Tip: you should not try to change something - do not massage the skin, do not take medicines and do not use ointments designed to relieve the condition. Just accept these feelings. Understanding the response of the body will help you prevent the consequences of a stressful condition.

Get warm

An ordinary scarf or blanket will help you get rid of stress. Wrap it around your neck and shoulders for at least 10 minutes.

Brew yourself a cup of tea with ginger root and lemon. Relax the muscles in your face, neck, upper chest, and back.

The feeling of warmth will not leave you, and relaxed muscles will help you forget about troubles.

Tip: staying warm you will always feel much more comfortable and calmer than in the cold. That is why, getting into unpleasant situations, we feel like wrapping ourselves in a lot of warm blankets and hiding from the whole world.

Get moving

Everyone knows what stress is and how to get rid of it. But most of all, athletes know about it.

Any form of exercise, whether it's yoga or just walking, helps alleviate depression and anxiety by releasing endorphins.

You can go for a walk around the house, take the stairs up and down, or just sit down a few times.

In addition to relieving anxiety, exercise also tones muscles, promoting overall health.

Listen to the scent of lavender

This herb has a calming aroma that can lower heart rate and blood pressure.

Both of these factors can help you relax and fall asleep. Your sleep is guaranteed to be calm and pleasant.

In addition, your favorite pleasant scents can also relieve you of stress and anxiety.

Tip: Place the lavender in a vase near your bed, or stuff a bag with dried flowers to place next to your pillow. You can also use an aroma lamp with a few drops of lavender essential oil.

Take a bath

Water vibrations have a calming effect on a person.

Experts explain this by the fact that when we get into warm water, we experience sensations similar to being in the womb.

A bath is especially effective in relieving stress after a breakup.

sleep

It is important to choose a method that suits a particular person in a particular situation.

The most difficult thing is to get rid of stress during pregnancy, since the way to find harmony should be chosen with all responsibility.

Particular attention should be paid to sleep, because unpleasant sensations in the body can lead to its loss.

Unfortunately, lack of sleep is also a key cause of stress. This vicious circle forces the brain and body to wear out.

If you convince yourself to go to bed on time, you will be able to get up early, which will greatly improve your well-being.

Tip: You should get at least seven to eight hours of sleep per night. Turn off the TV early, make the lights dim and soft, give yourself time to relax and fall asleep.

Drink chamomile tea

This is the method used by grandparents.

Not surprisingly, studies show that one of the compounds in this herbal tea acts on the same receptors in the human brain as narcotics like Valium.

In other words, chamomile-based tea acts as a mild tranquilizer.

Try to drink a cup of herbal tea before bed.

Thus, you guarantee yourself a quick fall asleep and a high quality of sleep.

How to get rid of stress at work

Breathe deeply

Take a short break and focus on your breathing. Then sit up straight, close your eyes, put your hand on your stomach and inhale slowly through your nose.

Feel the inhalation at the bottom of your lungs and follow the air all the way to your mouth.

Then exhale and take a deep breath through your mouth.

Feel the air flow on the return path. This exercise is one of the foundations of pranayama.

Try doing some more exercises in this area and you will see how easy it is to get rid of stress.

Tip: Deep breathing relieves anxiety by slowing your heart rate and lowering pressure in your arteries.

Chat

How to quickly get rid of stress? Communicate! You will definitely be helped by the people around you.

Tip: if there is no desire to dedicate others to the details of your life, then try to chat on abstract topics that cause you positive emotions. The negative will recede. To a large extent, yoga classes for two or any other joint practice contribute to improving communication.

laugh

Sincere strong laughter will help get rid of stress, depression and blues.

It helps reduce levels of the stress hormone, cortisol, and increase the activity of chemicals called endorphins.

They evoke positive emotions, help to regain self-love and good mood.

And laughter prolongs life!

Turn up the music

Listening to soothing music reduces:

1. Blood pressure
2. Heart rate
3. Anxiety

Pleasant melodies to relieve stress, calm light tone, lyrics close to the heart will help get rid of stress and nerves.

Create a playlist of songs or your favorite nature sounds (ocean sounds, babbling stream, rain sounds, birdsong) and let your mind drift into different melodies, instruments or voices.

Be grateful

If the previous tips did not help, and you still do not know how to get rid of lingering or chronic stress and depression, then try to remember everyone to whom you are grateful and everything for which you are grateful.

In this way, you can resurrect good memories of what happened in your life.

You can also start a journal and collect all the positive emotions and events, and being in a negative state, just re-read all the best things that happened to you.

As soon as you begin to experience negative feelings, spend a few minutes looking through your notes to remember what is important.

Tip: The appearance of pleasant thoughts will balance the negativity and help you distract yourself from what is happening for a while.

Eat chocolate and strawberries

When something unpleasant happens in life, we often try to eat the problem with sweets.

It's pretty easy to avoid this. Take a strawberry and dip it in dark chocolate.

Another great dish is baked apples with honey.

Tip: it is dark chocolate that has a destructive effect on the hormone cortisol produced by the body during stress.

Massage your head

Of course, massage is one of the most effective methods of dealing with disorders.

However, what to do, how does the negative take us by surprise, and there is no time to go to the massage therapist?

For example, in a situation where we change the place or type of professional activity?

Massage the scalp with your fingertips, moving from the hairline to the back of the head.

So, quickly and easily you can relieve tension and get rid of stress at a new job.

Massaging the scalp also helps release natural conditioning oils.

Therefore, regular use will make your hair look even better. and try to attend an Ayurvedic massage session as soon as possible.

There are many ways to deal with anxiety, but still, try to prevent negative situations, because it is always much easier than dealing with their consequences.

Do you know such a state when the nerves are strained to the limit and any little thing can piss you off? Everyone has experienced this at least once in their life. But this becomes a problem if irritability becomes a constant companion. Willingness to explode for any reason interferes with communication, and just normal life. Finally, nervousness can have far from harmless reasons.

Everything you need to know about increased irritability and how to deal with it, we have collected in this article.

Irritability: a necessary outlet for emotions or a health hazard?

Irritability, or, as they often say in everyday life, nervousness is an increased emotional reaction to external stimuli, which, in terms of the strength of the impact, usually do not at all correspond to the effect produced. Simply put, a person loses his temper over every trifle.

This condition is sometimes attributed to a bad temper. In fact, severe irritability as a personality trait, according to psychiatrists, is rare - only 0.1% of people. So if your loved ones or you yourself suffer from constant nervousness, you need to look for the cause of this condition. Factors that provoke attacks of irritability are somatic and psychological, we will consider them in more detail.

Cerebral disorders

Increased nervousness and irritability may be the result of insufficient blood supply to the brain - as a result, for example, of atherosclerosis or hypertension. In this case, they are combined with other emotional, mental and somatic disorders. In patients with atherosclerosis, memory worsens (especially for recent events), concentration of attention weakens, and intellectual activity decreases. With hypertension, the leading symptom is a persistent increase in pressure, headaches are not uncommon. Against this background, anxiety disorders and a state of nervousness arise.

There are other types of encephalopathy (brain damage): renal, hepatic, diabetic, toxic, post-traumatic. In all these cases, a serious illness, poisoning or injury is the basis, and, of course, irritability is not the only manifestation of the above conditions.

Endocrine diseases

Hormonal imbalances often affect the emotional sphere. If you are worried about excessive nervousness, it does not hurt to examine the thyroid gland. An excess of thyroid hormones accompanying some of its diseases - thyrotoxicosis - is accompanied by constant irritability, fatigue, insomnia, weight loss with increased appetite, tremor, tachycardia, and stool disorders.

Climax

The onset of menopause is often accompanied by a whole range of various symptoms, and a feeling of irritability is almost always present among them. Of the other disorders of the psyche and nervous system, women during this period note tearfulness, mood instability, fatigue, memory and attention impairment, and sleep disorders. If these signs are observed in combination with hot flashes, excessive sweating, headaches, then most likely there is a pathological menopause.

All unpleasant manifestations disappear by themselves within a few years after the complete cessation of menstruation. To alleviate the condition, including reducing irritability during menopause, it is worth contacting a gynecologist-endocrinologist to prescribe corrective therapy.

It is important
Nervousness and irritability are constant companions of premenstrual syndrome. In this condition, the symptoms may vary: some are more concerned about swelling, others - headaches, and others - pain in the mammary glands. But almost all women with PMS complain about the sharp irritability that occurs a few days before menstruation. The same mechanism - neuroendocrine shifts due to changes in hormonal status - is activated during pregnancy.

Diseases and mental disorders

Strong nervousness and irritability occur against the background of such common mental disorders as neurosis, depression, anxiety disorder. Sometimes they develop as a result of a psychotrauma. Irritability in mental disorders is often combined with insomnia, depressed or, conversely, unreasonably high spirits, fear, obsessive thoughts.

Sometimes a serious mental illness, such as schizophrenia, is hidden behind increased nervousness. People suffering from alcoholism, drug addiction and other types of addiction are prone to irritability.

Only a doctor (psychiatrist, psychotherapist) can accurately determine the presence of a mental illness or disorder. The symptoms are often mild, and at first glance it is difficult to understand that the person is really sick. To make an accurate diagnosis, a thorough examination is necessary.

nervous exhaustion

This condition is sometimes considered as a type of mental disorder, but we decided to talk about it separately because it is perhaps the most common cause of irritability. With a modern lifestyle, many people suffer from exhaustion of the nervous system - from schoolchildren and students to office workers and housewives. Excessive mental and mental stress leads to neurasthenia, which, in turn, arises from work and study workload, constant lack of time, an abundance of information, excessive demands on oneself, negative experiences and other features of the life of the inhabitants of modern cities.

It is impossible not to say in this regard about the habit of suppressing emotions. Society requires a successful person to be strong, balanced, stress-resistant. Trying to fit into this imposed image, afraid of appearing weak, many people (this is especially true for men holding high positions and generally associated with increased responsibility) hold back emotions, do not allow themselves to show them. Nervous tension, which does not receive an outlet, steadily accumulates and sooner or later reaches a critical mass. The result is neurasthenia, which at best leads to constant irritability and nervousness, and at worst to a stroke or heart attack.

How to determine that you have nervous exhaustion? A complex of signs will allow suspecting this condition. If you work a lot and have little rest, often experience stress and against this background you begin to feel irritability, chronic fatigue, apathy, difficulty concentrating - it is likely that your nervous system is exhausted. Often with neurasthenia, psychosomatic disorders occur: instability of pressure and heart rate, digestive disorders, unusual sensations on the skin.

Manifestations of a nervous condition

So, nervousness is not a character trait and not a consequence of bad upbringing, but a pathological condition that requires correction. At the same time, unmotivated outbursts of anger are usually not the only manifestation. A nervous state is often accompanied by other signs:

• Insomnia. Anxious thoughts keep you awake or cause you to wake up in the middle of the night. Sleep is superficial, does not bring a feeling of rest, after waking up a person feels tired and overwhelmed, as if he had not slept at all. Daytime sleepiness interferes with work and normal activities.
• Persistent feeling of physical fatigue. This is an inevitable consequence of excessive nervous tension and lack of sleep. Due to chronic fatigue, working capacity decreases, it becomes difficult to perform the usual activities.
• Headache. They are aggravated by physical or mental stress.
• Anxiety, suspiciousness and restlessness. A person suffering from nervousness is haunted by unreasonable fears, obsessive unpleasant thoughts, often he “finds” the symptoms of dangerous diseases. Minor domestic troubles in this state are perceived as a disaster.

In people prone to increased self-control, the opposite picture is sometimes observed: outwardly they are calm, while irritation and anger boil inside. We have already talked about how harmful the suppression of emotions is.

How to get rid of irritability and nervousness

Before thinking about how to deal with irritability, you need to understand why this condition arose. To establish the cause, diagnostics are carried out. For an initial consultation, you can contact a neurologist or psychotherapist. The set of studies depends on complaints, anamnesis, accompanying symptoms. The doctor may order general blood and urine tests, electrocardiography, and other diagnostic procedures to identify or rule out somatic pathology.

Treatment will focus primarily on eliminating or alleviating the underlying disease. But there are special methods to reduce irritability.

Psychotherapy

Various psychotherapeutic techniques allow you to work out the causes of a nervous state, to master the skills of controlling emotions. People who are used to restraining irritation and anger learn to direct them in a positive direction. The psychotherapist develops a program for getting rid of nervousness individually, taking into account the characteristics of the patient's personality and lifestyle. Techniques such as:

• behavioral psychotherapy, during which the patient learns to respond correctly to traumatic situations, to effectively cope with stimuli in everyday life, to receive more positive emotions;
• cognitive psychotherapy aimed at understanding and working out the internal causes of irritability;
• hypnosis.

Pharmacotherapy

Medical treatment for nervousness depends on its cause. For example, if irritability arose due to hyperthyroidism, therapy should be aimed at normalizing the function of the thyroid gland, and the treatment in this case is carried out by an endocrinologist. If the cause is depression, a psychotherapist is in charge of prescribing medications. In such cases, antidepressants are prescribed.

But there are also symptomatic remedies, the reception of which allows you to cope with irritability, regardless of its cause. Over-the-counter herbal sedatives (sedatives) have a minimum of side effects. Their action is aimed at reducing the excitability of the nervous system, weakening the reaction to stimuli. Many sedatives help to normalize sleep.

In severe cases, with nervousness, potent drugs are prescribed - tranquilizers and antipsychotics. These drugs have many side effects, including addiction, and should not be used without a proven emergency.

Lifestyle Correction

When patients ask how to get rid of irritability and nervousness, doctors first of all advise changing their lifestyle. First of all, it is necessary to eliminate the factors leading to nervous exhaustion:

• if possible, establish a regime of work and rest;
• to refuse from bad habits;
• normalize sleep (try to go to bed and wake up at the same time, do not watch disturbing news and programs at night, have dinner no later than three hours before bedtime).

General recommendations for a healthy lifestyle are also relevant in the fight against increased irritability. Try to stick to proper nutrition, go in for sports, go to nature and fresh air more often. To compensate for the lack of nutrients in the diet, you can take vitamin and mineral complexes.

People suffering from increased irritability often hear such advice as "be more tolerant", "avoid conflicts", "change your attitude to the situation." However, not all so simple. Such "recommendations" are more or less relevant only if nervousness is the result of stress, and not any disease. At the same time, the seriousness of psycho-emotional overstrain should not be underestimated: it can become chronic and already itself provoke malfunctions in the functioning of organs and systems. In any case, irritability is a wake-up call. Therefore, do not neglect the advice of a specialist: he will be able to find out the cause of this condition and, based on it, select the correct methods of treatment.

An over-the-counter drug to relieve the manifestations of nervousness

For quick relief of symptoms of irritability, an affordable Russian drug can be recommended. Unlike the classic "Corvalol", "Corvalol Phyto" from Pharmstandard does not contain phenobarbital, a substance that can be addictive and is equated to drugs in a number of countries. The drug contains herbal ingredients, the calming effect of which is manifested individually and in combination.

Ethylbromisovalerianate in the composition of "Corvalol Fito" helps to reduce excitability and enhance the processes of inhibition in the central nervous system, due to which a sedative effect is achieved. Also, the drug is able to normalize vascular tone. Motherwort herb tincture soothes, reduces heart rate, and has a mild hypotensive effect. Peppermint oil relieves spasms, promotes vasodilation. Thanks to the complex of these three components, Corvalol Phyto allows you to relieve irritability, weaken the autonomic symptoms of stress, and normalize sleep.