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

Illness or bad character?

Gradually, not immediately, but relatives began to notice that my character began to deteriorate. From a calm, good-natured woman, I turned into a kind of fury, which infuriates and annoys everything. The feeling that now I will simply be torn apart by hatred for others has become familiar.

I did not want to live in a state where any tiny problem can unsettle, when negative emotions go off scale, my heart beats frantically, and my eyes bleed. I didn't understand why this was happening. Maybe I fell ill with some serious illness, and the body reacts to it in this way?

Uncertainty and terrible thoughts forced me, after several months of torment, to make an appointment with the local doctor. What a surprise it was when Dr. advised me to see a neurologist . “Darling, you are stressed. Nerves need to be treated.

“Smart, I would have sent her to a psychiatrist, but with such nonsense as stress, I can handle it myself!” I thought irritably.

Stress state: what is it?

First of all, I tried to figure out what “stress” is. It turns out that this concept appeared recently, in the second half of the 20th century. It denotes a protective reaction of the human body to negative external influences. The modern way of life demands a colossal effort from us. Anything can be a stress factor: fatigue, nervous strain, city bustle, relationships with others, family squabbles. It turns out that there are millions of people like me in the world? Alas, this was little consolation for me.

Studying this problem, I realized that there were three stages of stress in total:

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

It seems that two stages have passed unnoticed for me. Apparently the "bell" worked very poorly and I did not hear it. I suddenly found myself on the threshold of the most difficult stage. One pleased that this "disease" is not fatal. Nerves urgently needed to be put in order, but how?

How do I beat stress at home?

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

I am a stubborn woman, if I take up something, I must bring it to its logical end. Having shoveled the entire Internet and rummaged through the specialized literature, I realized the main thing: it is urgent to change the way of life. For these purposes, I even developed a whole program, which I called "12 to calm the nerves."

Switching to a balanced diet

I consider this method to be the most important. After all how we eat determines our appearance, and how we look determines our mood.

I will not dissemble: I used to consume foods completely uncontrollably, especially sweets. I ate my bad mood with them. Indeed, for some time I felt better, I calmed down, but then the irritation rolled over with even greater force.

The first thing I did was review my menu.

Instead of starchy, fatty, sweet and salty foods, I included cereals, soups, vegetables, fruit salads, etc.
There was a small portion of 5 times a day.
I drank two liters of plain water a day.

Proper nutrition quickly gave a positive result: Only two months have passed, and everything has decreased by 10 kg. Hooray, I have a waist again!

Now a new reflection in the mirror no longer infuriates me, as before, but cheers me up, worse than any antidepressant.

Simple exercises as a way to relax

It was a discovery for me that there are special exercises that help relieve tension and rid your head of negative thoughts. These seemingly simple movements help stretch hardened muscles and relax them.

The blood supply is normalized, and the nerves quickly calm down.

Open your mouth wide and actively move your lower jaw.
Straighten your shoulders, straighten up and stretch hard.
Rub the back of the head and neck with force with your hands.
Rub your earlobes well.
Massage your hands vigorously.

Some psychologists also offer to perform any physical exercises (squats, tilts, weight lifting). I found it boring and not interesting, so I replaced them with dancing in front of a mirror to incendiary music. Ten minutes of jumping, and the mood immediately improves.

Walking is the easiest way to deal with stress

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

Contemplation is like meditation. You can do it anytime: at lunchtime by the window or on the way home from work. Contemplation helps to be distracted, to forget about current problems for a while, to abstract from troubles. Try it, I assure you that you will like it.

Learning to calm down with breathing

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

To calm down and return the body to tone, I use only two, and this is enough for me.

One short inhalation (one-two) and a long exhalation (one-two-three-four).

Long inhale and quick short exhale.

Repeat these steps several times and in just a few minutes you will feel real relief.

Get rid of stress in your sleep

During periods of a nervous breakdown, it is necessary. Do not be afraid to postpone all important things for "later", give your body the opportunity to recover.

We wash away all sorrows with water

Water treatments are the most effective way to relieve stress. Taking warm baths or a contrast shower every day will not only strengthen the nervous system, but also heal the entire body. For example, I made it a rule to take a steam bath every Saturday and swim in the pool on Sunday. On Monday I don’t go to work, but it’s like I’m flying!

The smell of happiness - aromatherapy

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

Relaxation to your favorite music

By the way, about music. Now, while I still do not have an aroma lamp, I, in those moments of my life when psychosis just rolls over, I put on soothing music and light candles. I sit in my favorite chair, look at the fire of a candle, gradually forget about all my problems and calm down.

Relieve stress with massage

Relaxing massage is the best therapy for all diseases not only for the soul, but also for the body. You can sign up for a professional massage or do it at home. I like the first one better. This is where you really relax. Yes, the event is costly, but when it comes to health, then, as they say, "bargaining is not appropriate here."

If there is no financial opportunity to visit a masseuse, then you can limit yourself to massaging the feet on your own. It is there that a large number of points are located that are responsible for the psychological state of our body. And don't forget the head massage!

Vitamins to increase stress resistance

We must not forget about vitamin and mineral complexes that help fight stress from the inside. Vitamins and minerals activate the body's defenses: immunity will increase, energy balance will improve, metabolism will improve. Choose any complex, since there is a large selection of them in pharmacies now. But the most effective are Berocca, Stressstabs, Centrum, Unicap».

We calm the nerves with folk remedies

Do you think aromatherapy, contemplative walks and breathing exercises are a waste of time? It means that things are really bad for you, and you need to take more serious measures. Just do not rush to take antidepressants, there is a chance of even more harm to your health. Refer to proven "grandmother's" recipes.

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

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

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

Medical way to deal with stress

In especially advanced cases, sedatives are indispensable. But again, these are not andidepressants, but herbal preparations. They provide a stable, long-lasting effect, and, importantly, act on the body gently, without destroying it.

There are a lot of similar drugs in pharmacies now, but specifically I prefer:

"Novo-passit" (extracts of several herbs);
"Persen" (melissa, valerian, mint);
"Negrustin" (St. John's wort).

Twelve ways - twelve small steps to restore the nervous system. I have tried all of the methods above. I admit that the recovery process was long, but, on the other hand, the result has been holding for a long time. What changed? My sleep returned to normal, unmotivated anxiety, irritability and anger at others disappeared. And I also understood the most important thing: some sources of stress are impossible to avoid and predict, so you need to learn to accept the current situation as it is.

“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 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, you should go 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 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. 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, 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 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.

/ 20.10.2019

How to calm your nerves and relieve stress - advice from psychologists. How to quickly calm down? Several ways to help

“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?

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.

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

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

Grab your legs

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.

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 inhale and exhale alternately through the left and right nostrils.

4. Resort to aromatherapy

Relieve nervous and muscular tension, restore energy and improve mood oil of orange, lavender, mint, lemon balm, cedar, bergamot.

5. Use folk remedies

6. Meditate

7. "Feed" your nerves right

8. Develop the right perception of any situation

Each of us is faced with the following problems: stress, everyday life, discomfort and everyday life, which drives our mind into stress, anxiety, because of which we begin to get nervous and worry. In order for this to happen with minimal consequences, today we will talk about how to calm the nerves.

We say to stress - stop!

Often in the modern world, people are exposed to stressful situations. These can be problems in the family, at work, some social situations and even financial issues. And often, instead of simply relieving stress, many simply begin to ignore the problem, and after a while, the increased influence of stress leads a person not only to depression, but sometimes to suicide.

In order for this not to happen, and you can control the situation, you need to learn not only to control fear and anxiety, but also to know how to relieve stress correctly and in time.

Before we start looking at relaxation and stress management techniques, we need to understand what stress is.

Stress is, first of all, the strongest load of adverse factors on the body. It is worth noting that this type of load can be both physical and emotional.

Knowing the physiology of the origin of such a modern, but already deeply rooted disease called stress, we can now talk about methods of confrontation.

Relieve stress in 1 minute

Every person sooner or later, there is an urgent need to relieve stress quickly. And this situation can be caused by anything: a quarrel with the boss, waiting before the interview, the fear of a presentation that has arisen, and much more.

All these factors should be taken into account and prepared for them in advance. But what if you need to be in shape in 60 seconds and eliminate anxiety or fear?

For quick and effective stress relief, first of all, you should pay attention to breathing! After all, breathing is not only the body's natural need for oxygen, but also an excellent sedative. In this connection, before any stressful situation, or after it ends, first of all, concentrate on breathing. We offer you a versatile and good breathing system codenamed "478".

The technique itself is simple, you only need to follow the following three steps:

As you slowly inhale through your nose, count to four.
After inhaling, hold your breath while counting to seven to yourself.
Exhale slowly to the count of eight.

This system must be repeated four times. And after completion, you will be able to completely relieve stress, anxiety and fear.

The advantage of this technique is that it can be applied anywhere, at any time. And thanks to the complex physiological and psychological effects, doing such manipulations, you saturate the lungs with air to the maximum (which is not the case with shallow breathing), while holding your breath, more oxygen enters the blood.

It is worth paying attention to the fact that the slow process of exhalation stimulates the muscles to maximum relaxation and the removal of the maximum amount of carbon dioxide.

The psychological trick is that when performing physical activity (breathing), the mind is busy counting, so it simply has no time to focus on adverse factors.

Due to its versatility, this method can be used to relieve stress, both for a man and a woman, and for a child.

How to calm nerves at home

Of course, a modern person often does not have time at work to focus on factors such as fatigue, fear, anxiety about an unfinished project, quarrels, etc. And so, when a person comes home, he is like a squeezed lemon, he has a feeling of anxiety, irritability and other symptoms of stress. And at these moments, everyone thinks how to overcome the blues and how to relieve stress at home?

To deal with such an unpleasant "neighbor" as stress, you can use the following techniques:

1. Dance

One of the most effective actions. After all, listening to your favorite music, and releasing your emotions, desires and feelings to freedom, you, thereby, dump the negative ballast. You are immersed in an atmosphere of pleasure, satisfaction. And your body just rests. Allow yourself to take a break and just enjoy your favorite music. You can even invite your soulmate to dance.

2. Sports exercises

Any kind of exercise is an affordable method to relax, divert attention from problems and aggressive factors. If you want to run, run! Sign up for yoga, go to the pool, start doing fitness or bodybuilding ....

Switch and focus your attention on something newer, interesting and, most importantly, useful. And within 10-15 minutes after the first lesson or exercise, you can relieve stress, while you can do without pills.

3. "Beat the enemy"

The power of this exercise is that you can use a pillow, blanket, punching bag, or other object. Taking, for example, a pillow, imagine that this is your problem, your worst enemy, such an arrogant boss, no matter who, visualize your fear. And start beating him with all your might, let the anger come out.

Hit him until you have fun, yell at him, humiliate him, do whatever you want. "Let off steam"? Nice, rest and gain strength, and don't forget to catch your breath. You are happy and satisfied, and the stress fled, seeing you from a strong side.

Each person needs to relieve stress and this is necessary for everyone: a man, a woman, a child. School, work, life, relationships - all this sometimes poisons our gray matter. And how to deal with stress, you can listen to the advice of a psychologist.

In any stressful situation, when you need to quickly and effectively relieve stress, psychologists recommend:

Pay attention to breathing. Supply the brain with oxygen.
Review the whole situation from the outside.
Don't give in to emotions.
Switch your attention to something pleasant. Music, pictures, film, cooking, sports, walking.
Meditation.
Antistress tablets. Please note that it is the doctor who, as a last resort, prescribes the necessary medicines, self-medication is strictly prohibited!
Never use alcohol or drugs. They can only aggravate the situation, but in no way solve it.

We are always in a good mood or how to relieve stress

After reading this article, you know what stress is and how to overcome it. And what methods and systems can be applied to relieve stress in one minute. Performing regular simple exercises, you can always stay in a good mood.

But it is worth noting that any stressful situations can lead to serious consequences, and only a specialist in this field can tell you how to relieve stress with maximum effect. After all, cases are different.

The life of modern people is full of experiences and stress. The pernicious results of nervous disorders are often felt by even a balanced healthy person. Irritability appears, sometimes sleep is disturbed. The functioning of the body suddenly begins to fail. No wonder there is a saying that any ailments are from nerves. Doctors completely agree with her. Therefore, each person must know the system to prevent the development of serious diseases.

Main cause of stress

Before we talk about how to calm the nervous system, it should be said that only by learning to take your negative emotions under control, you can achieve what you want.

To do this, try to understand what causes such negativity in you. This is a difficult task. After all, it is quite difficult to determine the cause of irritation. Psychologists say that the main source of negative emotions is excessive demands both on oneself and on others.

This situation puts the person on edge. There is a constant feeling of anxiety. This person is not able to relax and fully enjoy life. And only after getting rid of such sensations can a person fully learn to control all his emotions.

But, unfortunately, this is a long process, but what to do today? We will tell you how to calm the nervous system quickly and effectively.

let off steam

This is an excellent method not to succumb to surging negative emotions and restore So, how to calm the nervous system quickly and effectively?

The most beautiful way is to give vent to feelings. You shouldn't hold onto them. There are many methods on how to do this. Choose the most suitable for you. You can beat a pillow, scream at the top of your voice, throw something and even break (for example, a cup).

German scientists in the course of the study confirmed that women who scream during a quarrel, break dishes, many times reduce the risk of premature death from a stroke or heart attack.

Take a time out

Perfectly demonstrates how to calm the nervous system, the following rule. When you hear something unpleasant, do not rush to respond to the offender in the same way. Imagine that for 20 minutes you are just numb.

It's best to go somewhere. Movement is a great stress reliever. If possible, change the environment. Go outside, be sure to take a walk. In this case, you should alternate the pace of movement. Accelerate periodically and then slow down. Change the width of your steps. Very quickly, you will feel how nervousness and irritability have left you.

Such simple movements allow you to normalize the functioning of the endocrine system, activate the work of certain parts of the brain that are responsible for mood. You will be able to switch the biochemical processes occurring in the body as a result of stress to support physical activity.

white water

Scientists give a wonderful method of relaxation. Do you know what color calms the nervous system? White. And if you also imagine the water surface, then you are guaranteed a wonderful effect.

Try to calm down during times of stress. Sit down and mentally imagine the water surface, but not transparent, but white, like milk. Try to feel how slowly you sink into it. Feel the touch of amazing water on your skin. Dive into it.

Stay in this state for a couple of seconds. Enjoy your feelings to the fullest. After that, imagine that a certain hole has formed near your feet, and water gradually flows into it, taking away all the negativity with the flow.

Now take a deep breath and open your eyes.

Physical culture pause

Of course, such methods cannot change circumstances, but your attitude to problems will become completely different.

Folk methods

Despite the fairly frequent criticism of healers' methods of treatment by modern doctors, in this case even official medicine recognizes their effectiveness. doctors believe that you can perfectly calm the nervous system with folk remedies. The use of herbal infusions has a beneficial effect on the body, which endures various stresses.

In pharmacies, you can buy many soothing teas, the main ingredients of which are herbs. Useful valerian, mint, ginseng, chamomile, wormwood. In addition to calming the nervous system, they are very tasty.

Another method of herbal therapy is quite popular. This is a dream on a special pillow. It can be easily made with your own hands. Stuff your pillow with soothing herbs. It is recommended to use fragrant plants. The most suitable are mint, lavender, lemon balm.

Calming herbs

A big plus in the use of decoctions is a favorable effect and at the same time the complete absence of the body getting used to them.

Mint. Calms the nervous system, normalizes sleep, relieves stress.
St. John's wort. It has an anti-inflammatory, sedative effect, relieves feelings of fear and anxiety.
Chamomile. Relieves muscle spasms, calms the nerves.
Valerian. The root of the herb perfectly eliminates irritability, relieves anxiety.
Thyme. In addition to the sedative effect, it has a mild hypnotic effect.
Adonis. Not only calms, but also increases interest in life.
Linden. An anti-cold remedy in combination with lemon balm perfectly eliminates irritability.
Blooming Sally. Calms the nerves, eliminates insomnia, headache.
Sagebrush. An herb that perfectly relieves nervous attacks, eliminates insomnia.

If the above methods do not help to overcome the unpleasant effects of stress, then it's time to visit a doctor. Perhaps the nervous system needs more serious therapy, and special medications are indispensable.

Medications

From nervousness, increased excitability, modern pharmacology offers many sedatives. Initially, we will focus on effective known means. I'm talking about tinctures:

valerian;
peony;
motherwort;
hawthorn.

Do not forget that any medication must be prescribed by a doctor. Therefore, if the tinctures do not bring the desired effect, go to the doctor. Only he can recommend how to calm the nervous system. The medicine selected by the specialist is completely suitable for you. And much faster will have a beneficial effect on the body.

In the case of anxiety and severe neurosis, one of the following medications may be prescribed:

"Adaptol";
"Tenotin";
"Haloperidol";
"Deprim";
"Fevarin";
"Cogitum";
"Dormiplant";
"Chlorprothixene";
"Eglonil";
"Fluoxetine".

Drops have a quick effect:

"Valocordin";
"Novopassit";
"Valoserdin";
"Negrustin";
"Corvalol".

For some patients, injections of drugs will be more effective:

"Haloperidol";
"Milgamma";
"Atarax".

Children's medicines

Despite the carelessness and such a young age, babies can also suffer from moral overload and stress. The period of growing up a child is always combined with disorders and difficulties. That is why almost every parent periodically faces the question of how to calm the child's nervous system.

For such purposes, developed a lot of teas, herbal infusions. Listening to appropriate music gives excellent results.

Pharmacists have developed special preparations that can protect babies from stress. Just do not forget that before using them, you should consult a pediatrician or neurologist. The most popular medicines for children are:

"Tenotin for children";
"Hare";
"Notta";
"Dormikind".

Conclusion

There are many ways to calm the nervous system. Some people recover after watching their favorite movie. For others, it is enough to visit a fitness club. Still others will be happy to meet with a friend for a cup of tea. It doesn't matter which method you choose for yourself. The main thing is not to let the problem arise.

Remember: there is a way out of any situation!

The modern pace of life requires a person to spend a lot of personal resources, which leads to psychological exhaustion and destabilization. The question of how to calm the nerves and relieve stress is being asked by an increasing number of people. The advice of a psychologist will help you find the causes, as well as teach you how to cope with such a condition.

Nervousness is a complex of symptoms that signal a malfunction of the nervous system.

Increased anxiety manifests itself in different ways:

migraine;
irascibility;
irritability;
mood swings;
insomnia;
loss of appetite;
suspiciousness;
anxiety;
apathy.

In the human body, nothing happens without a reason. A person will not be nervous if everything is fine with him.

Therefore, nervousness always has reasons (physiological, psychological):

exacerbation of chronic diseases;
dysfunction of the endocrine system;
hormonal imbalance;
deficiency of vitamins, minerals;
lack of sleep;
overwork;
stressful situations;
difficult events.

This is not a complete list. Anything can be the cause of anxiety. It all depends on the individual characteristics, as well as the life circumstances of a person.

Psychologists' advice for stabilizing the nervous system

The return of psychological balance is a long and difficult task. There are many ways to calm your nerves and relieve stress.

How to relieve stress and calm the nerves: what psychologists advise from irritability

Psychologist's advice involves a set of methods to increase stress resistance:

Check. One of the most popular relaxation techniques. The monotonous account relieves excitement, switches attention from the source of irritation. It is worth counting until the emotional state stabilizes.
Hobby, favorite pastime. A job that brings pleasure will undoubtedly improve the situation. It can be listening to music, reading books, watching movies, cooking, shopping.
Art therapy. Drawing, modeling are effective means for a splash of emotions.
water procedures. Water has a calming effect, affecting all the receptors in our body. A warm shower, a hot bath with salts and oils will help put your thoughts in order.
Wash your hands, wash your face. A small act symbolizing getting rid of obsessive experiences.
Massage. Relaxing the body leads to a calming of the nervous system. Here, self-massage of the head, palms, feet is possible (you can walk barefoot on different surfaces).
Emotional release. Screaming, tearing paper, hitting a pillow.
Privacy. Sometimes people are a source of irritation. Being alone with your thoughts, giving yourself time and attention is a great way to relax and unwind.
Sleep and nutrition regimen. Deep, full sleep restores the entire body, and a balanced diet will ensure the proper functioning of nerve cells.
Positive thinking. Pay less attention (preferably avoid) negative events, information.
Lower the bars. Excessive demands on oneself and others oppress, frustrate, reduce self-esteem. It is necessary to focus more attention on achievements and successes. Don't forget to praise yourself.
Helps in some cases change of habitual environment.

Breathing exercises to relieve stress

To relieve stress and calm the nerves, psychologists also advise breathing exercises. Breathing is directly related to heart rate. By changing its pace, we can control the heartbeat that responds to stimuli. In addition, breathing exercises enrich the body with oxygen.

A set of breathing exercises will help to cope with stress.

There are many breathing techniques:

Slowly inhale air through your nose, hold your breath for a few seconds, exhale through your mouth. In the process, you can visualize how negative emotions leave with each exhalation.
Inhale air with a short jerk, exhale slowly with an onslaught. Repeat several times.
Yawning will help in the fight against nervousness. In order to provoke it, you need to close your eyes, raise your hands up, open your mouth wide and inhale.
Square breathing. It is necessary to find an object of the appropriate form (TV, window, picture). Each element of the exercise is done in 4 counts. First you need to look at the upper left corner, take a breath. On the top right - hold your breath. Then go down to the lower right corner and exhale. On the lower left - relax, smile.
Diaphragmatic breathing (belly breathing). In a sitting or lying position, relax as much as possible. Put one hand on the stomach, the other on the chest. When inhaling, the chest should remain motionless, and the stomach should rise. Breathe for a minute and then take a break. Do several approaches.

Beginners may experience dizziness while exercising. With practice it will pass.

Mandatory conditions are a comfortable environment, a comfortable position (preferably sitting with a straight back), slowness, awareness. It is very important to listen to your own bodily sensations while performing breathing techniques.

Physical activity to normalize the condition without drugs

Physical activity promotes the production of endorphins - hormones of happiness. It can be classes in the gym, running, walking, yoga, dancing, even cleaning the house. The main thing is that the loads are to your liking.

It is very useful to walk in the fresh air, to contemplate nature. Lack of oxygen leads to poor mood. If it is not possible to go outside, then it is necessary to ventilate the room more often.

Aromatherapy for nervous tension

Aromatherapy is one of the most effective ways to relieve stress. There are many scientific studies that have proven the direct effect of odors on the mental and physiological state of a person.

Fragrances can improve your mood. table

Aromas can improve the emotional state, strengthen the immune system, increase the efficiency of the brain. Essential oils can be added to cosmetics, bath, aroma lamp.

With nervous tension help:

citrus oils(bergamot, orange, mandarin, lemon, grapefruit). They strengthen the immune system, cheer up.
flower oils(chamomile, jasmine, lavender, rose, geranium, lemon balm, juniper, lotus). They have a calming effect.
wood oils(cedar, sandalwood, patchouli, frankincense, camphor). Relieve fatigue, help to relax.
herbal oils(tea tree, mint, eucalyptus). Help improve physical condition.

Meditation as a way to get rid of nerves

Psychologists advise another way to calm the nerves and relieve stress - this is meditation. The method, known since ancient times, has a beneficial effect on a person: the work of the cardiovascular system is normalized; improves concentration; stabilizes the emotional background.

Before starting meditation, you need to choose a quiet, comfortable place, as well as musical accompaniment.

The process itself takes about 15 minutes, consists of the following steps (basic meditation):

occupation of a comfortable posture (back straight, hands on knees);
establishment of calm deep breathing, concentration on it (breaths can be counted);
visualization of a comfortable, peaceful place (it can be fictional);
alternate tension, as well as relaxation of all muscle groups (it is better to start with the lower extremities).

There is also such a technique as auto-training. This is a conscious stress relief method of self-hypnosis.

Includes 6 basic exercises:

"Heaviness". Concentration on the real gravity of the body. First you need to feel the weight of the right hand, then the left.
"Heat". You need to focus on the feeling of warmth in the limbs.
"Pulse". It consists in the sensation of blood pulsation.
"Breath". It is built on the basis of previous exercises, combines them, complements them with calm inhalations and exhalations.
"Solar plexus". You need to feel the warmth between the navel and the edge of the sternum.
"Cool forehead". Focusing on coolness in the specified area.

There is also the concept of affirmation, which is often confused with auto-training. Affirmation is a verbal technique of repeatedly repeating positive affirmations. It helps to develop self-confidence, tune in to success, improve mood.

Affirmations can be said aloud, mentally, sung, read, listened to in audio format, recorded repeatedly. They are repeated daily at least 2 times.

Ways to reduce nervousness during pregnancy

Nervousness during pregnancy is a common condition. Emotional outbursts, mood swings, anxiety - this is not a complete list of the consequences of hormonal changes. However, when stress becomes prolonged, there can be dire consequences for both mother and child.

How to calm nerves and relieve stress: psychologist's advice to pregnant women:

Complete rest. During such a period, it is important not to overstrain, to have a full healthy sleep.
Nutrition. It should be healthy, rich in vitamins and minerals.
It is possible to use classical methods to stabilize the body (aromatherapy, art therapy, meditation).
Communicate more with people, do not isolate yourself from society.
Reading books, watching positive films.
Frequent walks in the fresh air.
Easy exercise.

Sedative drugs for stress

Today, pharmacies offer a large selection of sedatives. Among them, medicines based on medicinal plants are considered the safest. They gently act on the body, providing a lasting effect. You can buy them without a doctor's prescription.

Popular sedatives:

Valerian extract(tablets, tincture, herbs for brewing). The active substance is the root of valerian officinalis. It has a calming, analgesic effect. It is taken 1-2 tablets (20-30 drops) three times a day.
Persen. Capsules and tablets containing valerian, mint, lemon balm. The tool quickly relieves anxiety, irritability, chronic fatigue. It is taken 1 tablet 2-3 times a day.
Dormiplant. The tablets contain valerian root, lemon balm leaves. In addition to a sedative effect, it improves falling asleep and the quality of sleep.
Sedavit. Available in the form of a solution, as well as tablets based on valerian, hawthorn, St. John's wort, mint, hops. Improves heart function, reduces anxiety, stress. It is taken 3 times a day, 2 tablets (1 teaspoon).
Novo-passit(tablets, syrup). It has a calming effect due to St. John's wort, passionflower, valerian, hops, elderberry, lemon balm, hawthorn. Taken 3 times a day, 1 tablet or 1 scoop.

Vitamins to support the state of the nervous system

The normal activity of the nervous system is impossible bases of vitamins and trace elements:

Vitamin C. Ascorbic acid improves immunity, relieves fatigue.
Vitamin E. Necessary for the functioning of the brain, nervous and immune systems.
Vitamin D. It is he who is responsible for a good mood, reduces the susceptibility of stressful situations.
Vitamin A. Responsible for the regulation of sleep.
Vitamins of group B. Normalize the activity of the nervous system.
Magnesium. Reduces excitability.
Iron. Responsible for brain activity, including the speed of reactions.
Iodine. Has an effect on hormones.
Potassium, calcium. Responsible for communication between muscles and nerves.
Phosphorus. Supports the functioning of the nervous system.

Replenishment of vitamins and microelements is possible with the help of ready-made complexes: Supradin, Vitrum, Neovitam, Magvit, Volvit.

Folk remedies for calming

To reduce nervousness, you can turn to proven folk recipes.

All of them are based on medicinal herbs (roots, leaves, flowers), while they do not contain artificial substances:

Meadowsweet tea reduces the excitability of the nervous system. A few pinches of a dry plant must be poured with 1 cup of boiling water. Consume like tea.
Lovage helps with insomnia, heart pain. Chopped roots (1 tablespoon) are poured with a glass of cold water. Insist 4 hours. Take 2 times a day for half a cup.
Infusion of mint and lemon balm will relieve nervousness and tension. Melissa (1 tablespoon) and mint (2 tablespoons) are poured with boiling water (1 l), insisted for an hour. Drink half a glass 3 times a day.
Birch leaf tincture. Crushed leaves (100 g) are poured with warm water (2 cups). Insist 6 hours. Take half a glass before meals.
Motherwort relieves strong irritability. Freshly squeezed juice is taken 30 drops (per tablespoon of water) 2-3 times a day.

Properly selected phytotherapeutic agents restore the body, helping it cope with emotional disorders on its own without side effects.

Products that help improve mood and relieve stress quickly

Listing recommendations on how to calm the nerves and relieve stress, the psychologist's advice emphasized the importance of proper organization of the diet. The food we eat affects our physical and mental health. Food should be varied, rich in nutrients.

Products that help manage stress and maintain emotional stability:

dark chocolate (enough 30-40 g);
citrus fruits (lemon, orange, grapefruit, tangerine);
seafood - a source of useful fatty acids;
cereals (cereals, cereals, bread);
green vegetables (cabbage, sorrel, broccoli);
orange vegetables (carrots, pumpkin);
nuts (almonds, cashews, hazelnuts, peanuts, pistachios, walnuts);
eggs, milk, liver (contain the largest amount of vitamins).

Prevention of nervousness is an important condition for psychological health.

To help prevent stress:

regular rest (not only with the body, but also with the soul);
full sleep as a protection of the body from traumatic situations;
change of activity;
Proper nutrition is the source of the body's endurance;
giving up bad habits (alcohol, tobacco)
physical activity (sports, walking, dancing);
interests, hobbies, hobbies;
development of a sense of humor (laughter saves in any situation);
increasing self-esteem, self-importance;
communication with people is an excellent resource for getting positive emotions;
new impressions (attending events, meeting new people, traveling);
development of positive thinking, concentration on positive thoughts, finding pluses even in the most unpleasant situations;
dreams, fantasies as a stimulation for personal development.

Emotional instability affects the quality of life for many people every day. The question of how to calm the nerves and relieve stress is becoming more and more relevant every day. Adhering to the advice of a psychologist, you can easily step back from an unpleasant problem.

Video about methods of dealing with stress

14 ways to get rid of stress:

How to calm down, the main methods of solving the problem:

Nowadays, phrases like “nerves are loosened”, “nerves are to hell”, “nerves are naughty”, “weak nerves” have become firmly established in everyday life. Each of them describes a mental state in which a person is overly excited, loses control over his emotions, and is unable to give an adequate response and reaction to an external event.

Neuroses and stress have become so commonplace in modern man that they are not perceived as something out of the ordinary. The number of stress factors is growing along with the evolution of technology, a paradox arises: the rhythm of life is accelerating, and its duration is shortening. Anxiety becomes chronic, and aggressive or irritable behavior becomes the norm. The accumulated anger spills out on colleagues or family, the emotional background is unstable and reaches balance due to the large amount of coffee consumed, energy drinks, alcohol, cigarettes and other doping for the body.

What causes nervous breakdowns?

If a person notices signs of a mental disorder in himself, the inability to control himself, his emotions interfere with his life, then different options are possible: someone will turn to a psychologist or psychotherapist, use medical treatment, but most will try to deal with the problem on their own. What is important to understand to get started? Determine the reason due to which emotional stability is disturbed.

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

As you know, good sleep is the key to good health. The average person needs 8 hours of deep, uninterrupted sleep. In the process of a night's rest, the individual's body relaxes, vital resources are restored, and they prepare for a new day. With a lack of sleep, a person’s activity decreases, the nervous system ceases to function at full strength.

Nutrition is also the foundation for the health of nerve cells. For the normal functioning of the body, the body requires vitamins and minerals. All useful substances directly or indirectly affect the processes in the nervous system. They can reduce muscle tone, regulate the balance in hormones, ensure the process of impulse transmission, the interaction of nerves and muscles. Proper nutrition allows a person to avoid stress and be ready for them, maintain high performance. Anti-stress hormones are produced, sleep is normalized. Therefore, the diet should be balanced, composed competently and meet healthy standards, include dairy products, cereals, meat, seafood, fruits and vegetables, berries, nuts, and so on. Thanks to this, the body will always be in good shape, saturated with a sufficient amount of nutrients: magnesium, phosphorus, iron, iodine, potassium, vitamins A, B, C, E.

Causes of nervous disorders

Reasons given are:

A certain factor that constantly causes stress;
Pessimism, negativism;
Weakness. Some people have a weak psyche, which is why nervous breakdowns are frequent, anxiety is high. They are vulnerable, emotional;
High population density, life in a metropolis. Many sources of noise, vanity, fast pace of life;
Workload, too much information. A large number of hours is spent watching TV, studying at the computer, which negatively affects the nervous system.
How to avoid stress?

The gradual acquisition of harmony is a difficult matter. But getting rid of stress factors will greatly facilitate a person’s life. Direct impact on his consciousness is one of the most effective ways. Psychological preparation is aimed at:

Positive thinking - Don't let negative thoughts control you. Don't watch negative news.
Don't set high expectations for yourself. Do not demand perfection, correctness from yourself, allow yourself to make mistakes.
The ability to properly manage your time. Do things without too much haste, attend events at your leisure. Do not exchange for trifles.
Increasing stress resistance.
There are also other ways to calm down, do it easily and on your own, at home.

How to deal with nerves at home

Body methods

The body, reacting to stress, produces adrenaline and cortisol, a person's heart rate increases, muscle tone increases. The body, thereby, makes it clear that it is ready to resist stress. Therefore, during a nervous state, the patient experiences tension and breathes heavily. A big mistake is to lie down and do nothing. Stress needs to be released through action.
Some of the tips in this group include:

Ways to relax

Instant ways to get out of a stressful situation

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

Wash off with cold water. Cool down - wash off irritation and fatigue, "cool the nerves." Refresh neck, shoulders, face. Or drink water with sugar or honey.
Exercise stress. If possible, do 10-20 sets of simple exercises like squats, push-ups, pull-ups.
Visualization. Instead of reality, imagine a pleasant picture. Instead of a depressing winter, imagine an inspiring spring. Fantasy should work brightly and in detail, you should literally feel the same smells, sounds, so that your body would be transferred to those conditions.
Throw out aggression. You can, of course, beat the dishes, but you won’t stock up on them, because paper, a newspaper will act as an analogue. In addition, there is a way to throw out emotions by shouting into the water.
Palm massage. At the fingertips are receptors that are responsible for the state of all organs of the body. Therefore, alternately touching the phalanx significantly reduces stress. If you need, say, to speak to a large audience, and you are nervous, then the method will work well.
But the fastest and most affordable are breathing exercises.

Breathing exercises

The heart system, which suffers due to nervous conditions, directly depends on breathing. There are many different breathing exercises, we will present a few of them as an example.

Yawn. Close your eyes, open your mouth wide and breathe in the air. Stretch your whole body with a wide amplitude. When you yawn, you exhale slowly, pronouncing a long "oooo". With a smile, the positive effect will increase as the facial muscles also relax. Training allows you to saturate the blood with oxygen.
Soothing geometry. It is necessary to take a deep breath, gradually exhale into a circle that you mentally drew in your head. Do the exercise three times. Then do the same, but changing the imaginary figure. Also do it three times. Change them until a relaxing effect occurs.
Get rid of irritability. Take a short but rhythmic breath, imagining that you have a strong press inside. The exhalation should be slow and forceful, as if the press is pushing negative emotions further and further until they disappear from the body.

Decoctions and tinctures from natural materials from nerves

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

So here are the recipes.

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

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

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

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

Hypericum decoction. For one liter of boiling water, you need to use 60 g of St. John's wort and boil for 1-2 minutes, insist under the lid for 10 minutes. Drink 100 ml three times a day.

Motherwort decoction. Dissolve 15 g of motherwort in 200 ml of boiling water, leave for 20 minutes and take 15 ml 3-5 times a day.

If you have little time to create herbal medicines, there is the possibility of acquiring them in pharmacies.

Instead of a conclusion

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

Tension and irritability occur every time under stress and hostile situations, in a state of increased responsibility. It is important for a person to understand why this happens, and with what method to deal with this phenomenon.

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