It happens that we are looking for complex recipes to improve the quality of life. We think: “If I go to yoga, I’ll immediately become calmer.” And of course, we don’t go to yoga. And we have a heartfelt excuse - why do we feel so bad? There is no good yoga in the area! Sadly...
Nevertheless, there are primitive quick-fix self-help remedies that have been used for centuries in cases of stress, irritation, frustration, in a situation where someone or something is eating your brain out.
They were used for recommendations by general practitioners (and not only) of the old school. One of those who took the patient by the hand, and this already made him feel better. Self-help tips were taught by physical therapists, massage therapists, and athletic trainers. Now advice is more expensive and more difficult to formulate. Self-help is suppressed, this is not a market approach.
And we'll go back to the good old days when self-help was encouraged.
Method 1: Get distracted by something
This method of relieving emotional stress is suitable in cases where you are trapped, driven into a corner and cannot escape anywhere. For example, sit at a planning meeting and listen to your boss, internally boiling. You can’t escape, but... Distraction at the same time by contemplating something extraneous, neutral and being carried away by this extraneous thing is the best way not to overthink yourself over trifles.
For example: “However, what is Masha’s manicure like... I wonder how she did it?”
This only works if you yourself understand the benefits of such a strategy - don’t look at the nasty, don’t listen to the nasty. If you like to fume and get into arguments, that’s your right.
Method 2 Leave an annoying situation (aka emotional zone)
Did something make you sad at someone else's birthday? On a picnic? Do you hate some group, public page, or page on a social network? Do you dream of removing an unpleasant person from your friends list?
So, we quickly left the group forever. They banned an argumentative provocateur, a troll, a boor, a fool. Deleted your profile, if that happens.
Quickly call a taxi (don’t squeeze, don’t squeeze), kiss the hostess and rush home - away from the party, away from the barbecue, away from the irritating, emotional zone.
Method 3 Drink some water
This is already the signature recipe of all brilliant therapists who do not sell dietary supplements from pharmaceutical corporations.
A glass of water, drunk slowly, stops all attacks known to science. The first thing they offer a person who has suffered something terrible is a glass of water. Drinking water triggers the body's self-rehabilitation mechanism. Most often, people feel ill for two reasons:
- hysteria (sympatho-adrenal crisis in another way),
- dehydration of the body that was not noticed in time.
Since we don’t listen to our body and don’t teach healthy lifestyle, we drink tea, coffee and soda all day - we all have dehydration, and you have it too. Go drink a glass of water right now, and then read on.
Method 4 Get involved in an exciting, interesting activity
This method is suitable in a situation where you cannot be “let go.” You need to break the stuckness of chewing “And they, And I, And fuck them all” with something cool, even if it’s stupid and tasteless. Reading a detective story. Computer game. Hunting and gathering. Surveillance and tracking. An attempt to reveal someone's secret. Even by spying and eavesdropping, damn it.
You must be involved in the intrigue, in the detective story, in the rapid development of events, in the hunt, in the game, in courage, in flight.
Your ears should lift and your tail should twitch.
You yourself know what can captivate and amuse you. Everyone has their own, individual thing. Just don't get carried away with this surveillance. Don't harm anyone.
Method 5 Physical discharge
Everyone is familiar with this method firsthand, but, as usual, no one cares. And I remind you once again that rapid physical discharge, which includes:
- walking,
- swim,
- general cleaning of the apartment (possibly someone else’s),
- sex,
- destruction of trash,
- work in the garden,
- dance,
- mopping floors and washing by hand
relaxes twisted muscles and relieves stress and frustration fantastically effectively. General washing by hand even helps to cope with grief - again the advice of the old doctor, which I share with you.
Method 6 Come into contact with water
Washing dishes is a free session of hypno-psychotherapy. The sound of clean running running water relieves our fatigue and takes away with it all the “dirt,” not just household dirt.
In addition to washing dishes, there is a well-known classic: take a bath, take a shower, go to the sauna, go early in the morning or in the evening - swim in the sea, in the river, in the lake, in the spring. Refresh yourself, in short.
Method 7 Positive reframing of a stressful event
So much has been written about positive reframing (including by me) that I don’t want to repeat myself. I'll just give an example:
“It’s so good that it turned out that I won’t go anywhere this summer! Finally, I’m taking English courses, fitness classes, and even self-development courses! When else would I allow myself such a “useless” luxury? And in the summer there is low season everywhere and there are only discounts around. So I’ll save money too!”
Method 8 It could have been worse, it was even harder for others
Are you not satisfied with the outcome of the event? Imagine that there could have been a worse outcome. Imagine how bad it is for some people around you. If you master this art and stop turning your nose up at this strategy, then you will not need any psychotherapy at all.
Method 9 Laughter kills everything scary and terribly important
Ridiculing, reducing, vulgarizing something inflated and important is an ancient recipe of human culture, dating back to the Neolithic. Thanks to grandfather Bakhtin for his term “carnival-laughter culture.” Read it, take an interest.
Or watch one episode about the adventures of SpongeBob SquarePants. When he was terrified of speaking at a school seminar, a smart squirrel gave him super glasses. Wearing these glasses, SpongeBob saw all the students and the teacher... in their underpants. That was funny! True, out of laughter, he never read out his report. And what kind of panties did the teacher have... Mmm...
Method 10 Counting to 10
Just read until ten. Slowly. Controlling your inhalations and exhalations. To myself, not out loud. This is the recommendation of doctors and sports trainers.
Method 11 Cry
Crying relieves stress. With the tear fluid, the body leaves the toxic substances that are formed under the influence of stress hormones. If you can’t cry about your own things, come up with a pitiful topic and specifically cry over it.
Method 12 Verbalization of everything that is on your soul
Pronunciation or verbalization is putting a vague “something” into clear words. However, great thing. Or better yet, write it all down on paper, write a long letter.
Just don’t send it anywhere!
Here are 12 tips for dealing with stress and the diseases that stress then causes.
These 12 are those that help us and do not require money for it. And the rest is expensive and from charlatans.
The expressions “restless nerves”, “shattered nerves”, “nerves are naughty”, “faint of nerve”, “nerves to hell” have long entered our everyday life and become familiar. And they all describe a state of excessive excitability, when it is difficult for a person to cope with his emotions, to react restrainedly and adequately to stimuli from the surrounding world.
Often, an overexcited nervous state in the everyday consciousness is already considered the norm, because stress evolves along with progress, and today’s people encounter them more often, and eliminate this problem less often. Thus, this condition becomes chronic, negative behavioral habits are formed: anger is taken out on loved ones and colleagues, and emotional balance is compensated by caffeine, energy drinks, cigarettes and alcohol.
About the reasons: how do nerves become loose?
When the thought comes about the need to intervene in the functioning of their nervous system, then the most responsible ones look for an experienced psychotherapist, the most practical ones resort to drug treatment, and the majority try to overcome the problem on their own and look for answers to the question “how to calm the nerves”? Where to start? To begin with, find the reason that makes you lose your emotional balance.
There are two unshakable conditions that underlie the coordinated work of the entire nervous system - dream And nutrition:
- Healthy sleep is the key to strong nerves
Deep 8-hour sleep has a restorative effect on all organs and systems that have worked hard during the day. Sleep deficiency affects the functioning of the entire body and the normal functioning of the nervous system.
- Nutrition: menu for strong nerves
The foundation on which the correct functioning of nerve cells is built is essential microelements and vitamins. All of them have a direct or indirect effect on its work: they reduce muscle tone, regulate hormonal balance in the body, receive and transmit impulses along the nerves, establish interaction between muscles and nerves, maintain stress resistance and performance, normalize sleep, produce anti-stress hormones, etc. . Therefore, the diet should be competent, including a variety of healthy foods: cereals, dairy, meat, seafood, fish, a variety of fruits, vegetables, berries, nuts, eggs. Then the body will be saturated with nutrients necessary for the nervous system: magnesium, calcium, phosphorus, iodine, iron, potassium, vitamins A, B, C, E.
Causes of restless nerves
- Having a constant stressor(a specific reason or person that negatively affects the emotional state). Find and “neutralize”!
- Negative thinking;
- Weak nervous system. It is possessed by people who are more susceptible to nervous breakdowns due to their suspicious and anxious nature. They are more vulnerable, more sensitive and vulnerable;
- Big city: an abundance of noise, movement, accelerated pace of life. This rhythm of life is not suitable for everyone;
- Work and media overload- they broadcast news from all over the world around the clock, plus the Internet, and now we are already overloaded;
Returning internal balance is a gradual and lengthy process. How to calm your nerves so that the results are lasting and long-lasting?
Remedies to combat restless nerves, First of all, they imply advice on changing the nature of interaction with the world:
- No pedantry and ideals. Lower the bar for ideality and correctness, because in life everything cannot be laid out on shelves, according to colors and shapes, strictly according to rules and principles.
- “Time management” in your head. Learn to manage time, manage everything and don’t rush anywhere! Plan your day, highlight the most important things and events, do not waste yourself on vanity and trifles.
- Think positively– do not allow negative thoughts to dominate your mood after watching the news.
- Increase stress resistance– the first three tips will help with this.
There are home remedies to calm your nerves that are easily accessible and require no special training.
How to calm your nerves at home?
Body methods:
The body instantly reacts to stress by producing adrenaline, cortisol (stress hormone), increasing heart rate and increasing muscle tone. This is how the body communicates that it is ready to cope with stress through active actions. That is why, when a person becomes nervous, he feels tension and heavy breathing throughout his body. The most common mistake is to deal with stress by lying down and doing nothing. You need to give the body the opportunity to throw out the heat or help it relax.
Basic tips to calm your nerves:
- Physical exercise (sports, dancing, cleaning)
It is only important to choose an activity to your liking and according to your capabilities: running, cycling, dancing, a walk in the park or cleaning the house, etc.
- Water procedures (warm shower, bath with sea salt)
Water simultaneously affects all external receptors of the body, thereby ensuring maximum results. You can enhance the effect by adding sea salt, soothing herbal infusions, essential oils: lavender, pine, mint, or your favorite scent to the bath.
- Aromatherapy
Aroma sticks and aroma lamps with warm “homey” scents are suitable for this. Girls can, combining business with pleasure, add essential oils to body care cosmetics.
- Relaxation
Relaxing to pleasant music and concentrating your sensations on different parts of the body will help calm your nerves and relieve stress. The purpose of such relaxation is to feel your body, consciously tense and relax its muscles in turn, ultimately relieving them of increased tone.
- Self-massage
The skin has many receptors and nerve endings, due to which it will happily respond to a massage with relaxation. If this is not possible, you can independently walk over the scalp with massage movements from the forehead to the back of the head, stretch your palms and soles.
- Walking barefoot
Nerve endings are concentrated on the human feet, and when properly influenced, the functioning of organs and systems can be positively regulated.
Psychological techniques:
- Methods from the “personal piggy bank” (music, books, films, favorite hobbies, viewing photo albums, postcards, activities that bring pleasure).
Music does not have to be classical, it is enough that it is light, pleasant (instrumental, or sounds of nature) and liked by the listener. Books or films are from the category of good and beloved.
There is a wide choice here: baking a cake helps some, writing a poem helps others.
- Counting to yourself
Monotonous repetition of numbers and concentration on counting not only distracts from the problem, but also, like a lullaby, lulls irritation to sleep. You should count to one hundred, and longer if you are very angry.
- Art therapy
Now in the public domain are paintings for adults in the direction of art therapy, where there are many abstract works, many small elements and lines. This variety will be enough for long-term distraction and “outlining” your emotions.
- Shopping
Girls' favorite stress reliever that works effectively. But for men too, buying a set of necessary tools (which you have long dreamed of) can please a child like candy.
How to calm your nerves in 1 minute, or “first aid” for excited nerves?
Every person has wondered how to quickly calm their nerves? There are a lot of situations in which it is very important not to lose your sobriety, balance and fortitude. Therefore, “first aid” methods sometimes save situations and even lives (when a state of nervous overstrain can reach the point of passion, in which a person has absolutely no control over his actions):
- Visualization
Replacing the real picture of the world with the desired image. Perhaps some people like an imaginary spring outside, while others prefer a house by the sea. The main thing is to imagine everything vividly, in detail, with sounds, smells, so that the imagination temporarily moves the body itself there and distracts it from negative experiences.
- Palm massage
Moderately and slowly press one by one on the nail phalanges of one hand, then the other. The method is great when circumstances do not want to attract attention (for example, when waiting in the audience for your turn to give your report).
If space and time permit, 10-20 times of any strength load: push-ups, squats, pull-ups.
- Wash away irritation
It’s effective to wash your face with cool water, refresh your shoulders and neck with it, as if washing away the negative charge of nervousness. You can calm yourself by slowly drinking a glass of water, lightly sweetened with sugar or honey.
- Release your anger
Book advice on breaking dishes is quite costly and time consuming to clean up. Alternatively, you can tear paper (newspapers, for example) or scream into a cardboard rolled up (this way the sound will be more isolated and not so loud).
With a variety of techniques on how to quickly calm your nerves, perhaps breathing exercises remain classic and fast-acting.
Breathing exercises to calm your nerves
The breathing rate is directly related to the work of our heart, which, in turn, reacts faster in situations of stress. Below are several indicative psychological exercises for regulating breathing:
- Soothing geometry
Taking a deep breath, slowly exhale into the circle drawn by your imagination. Repeat three times. Then repeat, only changing the shape (for example, to a rectangle). Repeat also three times. Change figures until you feel relaxed.
- Repressing irritation
Imagining a powerful press inside the chest, take a short rhythmic breath. Exhale slowly, with pressure, as if the press is displacing all negative emotions lower and lower until it pushes them into the ground.
- It's time to yawn
Closing your eyes, open your mouth wide and inhale. Stretching your entire body as much as possible, exhale slowly while yawning, pronouncing a drawn-out sound “oo-oo-oo”. By adding a smile, you can achieve high efficiency, since this relaxes the facial muscles as much as possible, and a positive emotional response occurs. Exercise helps quickly enrich the blood with oxygen.
Herbal decoctions and tinctures for calm nerves and stress relief
Not many people decide to take drastic approaches: specialist help and medication support. Simpler, faster and cheaper - these are folk remedies. This is a simple way to calm your nerves without drugs. Herbs will help with this. For a lasting and effective result, you need to take courses and first consult with your doctor.
| Name of herbal decoction/ tinctures | Cooking method | Mode of application |
| Mint decoction | For 200 ml of boiling water: - 15 gr. mint; - leave for 40 minutes; | 100 ml: morning and evening |
| Calendula decoction | For 200 ml of boiling water: - 15 gr. calendula; - leave for 1 hour; | 200 ml before bed |
| Motherwort decoction | For 200 ml of boiling water: - 15 gr. motherwort; - leave for 20 minutes; | 15 ml each 3-5 times a day |
| St. John's wort decoction | For 1 l. boiling water: - 60 gr. St. John's wort; - boil for 1-2 minutes; - leave covered for 10 minutes | 100 ml: morning, afternoon, evening |
| St. John's wort tincture | For 500 ml of alcohol: — 150 gr. St. John's wort; — leave in a place out of reach of the sun for 2 weeks, shake the contents from time to time. | 5 ml per day (per 100 ml milk) |
| Melissa tincture | For 500 ml of alcohol: - 30 gr. lemon balm - ½ teaspoon of elecampane root (chopped); - lemon zest; - 2 cloves; - a pinch of nutmeg, coriander; - the method of infusion is identical to the previous one. | 5 ml: morning, afternoon, evening |
If you are particularly busy and lack time, you can simply go to the nearest pharmacy and purchase a ready-made herbal mixture or herbal tincture.
How to calm your nerves during pregnancy
The body of a pregnant woman experiences hormonal changes that were similar in intensity to a teenage hormonal surge. It is these changes that make the expectant mother very irritated and emotionally unstable. For all future dads, this is problem number one!
There are several safe methods of calming the nerves that pregnant women can safely use:
- Replenishment of magnesium in the body, which helps relax muscles, reduce excitability and calm the nervous system (according to the recommendations of an obstetrician-gynecologist);
- Soothing herbal teas: based on 15 g. mixture of herbs per 200 ml of boiling water. Take 100 ml twice a day:
- Mix 15 gr. hawthorn fruit, sage herb, 30 grams each. herbs motherwort, oregano, marsh dried grass;
- Mix valerian root, mint, and hop cones in equal proportions.
Use only if there are no contraindications from a doctor!
- The most pleasant and affordable way to calm a pregnant woman is to massage her tired and swollen legs.
The problem of restless nerves cannot be solved once and for all. Just as colds worsen in the cold, the nerves become overstrained in stressful situations or under the weight of unfavorable circumstances. Human wisdom lies in timely and well-chosen measures to restore the nervous system.
Tips from your personal life on how to calm your nerves and get rid of stress. Tips that are not in the article!
Daily affairs and worries, the dizzying pace of life and problems that require immediate solutions make themselves felt by nervous breakdowns. They manifest themselves differently for everyone, but they don’t have a positive effect on anyone.
We are sure that information on how to calm your nerves at home will be useful to everyone.
Causes of nervous disorders
We often hear the following phrases: “I’m on the verge of nervous exhaustion” or “My nerves are not iron.” What to do if even a simple everyday question causes a flurry of negative emotions? The true sources of irritability, aggression or depression may be:
- The presence of a constant stress factor. It can be either a specific reason, for example, boring work, or a person who has a depressing effect on the nerves.
- Continuous pessimistic moods. If you constantly think that everything is bad, the nervous system will malfunction in the form of a breakdown, trying to throw out all the negativity.
- Suspiciousness and anxiety. People who are dominated by these manifestations of character are more likely to suffer from nervous breakdowns.
- The pace of life is too fast. Not every person can withstand the pressure in the form of constant movement, the noise of a big city, and constant presence in a crowd. Some people prefer a slower life.
- Overload from too much information. Work, study, self-education take up a huge amount of energy from us. But modern life is unthinkable without the media and the Internet, which continuously broadcast news and other information. It is very difficult to process the entire huge flow of information. The result can be not only confusion in thoughts, but also nervous exhaustion.
Symptoms of nervous exhaustion
The following signs may indicate problems with the nervous system:
- Constant anxiety. At the same time, thoughts are constantly sitting in your head that you forgot to turn off the stove or iron, that you don’t have a phone at hand, that you didn’t close the door, etc. We often reassure our loved ones by saying that they turned off and closed everything, even not suspecting that this is the first sign of a nervous breakdown.
- Apathy and indifference. Interest in everything disappears, you don’t want anything, and there is only one desire: to protect yourself from everyone.
- Uncertainty. Doubts, inability to make a decision and lack of self-confidence also indicate disturbances in the nervous system.
- Irritability, short temper, anger. A negative reaction to any treatment, irritation at the behavior and actions of other people, anger at oneself and others are clear indications that the nervous system needs help.
How to restore peace of mind?
Many people are concerned about the question of how to calm their nerves without pills. Some people think that this is impossible, sedatives have become so firmly established in their lives. However, it should be remembered that no sedative can eliminate the cause of a nervous breakdown. Without the actions of a person susceptible to a nervous disorder, it will not be possible to eliminate the source of stress.
To restore calm and inner balance, to learn to live in harmony with your own nerves, it is worth changing your lifestyle and worldview. To do this, follow these simple rules:
- You need to learn how to rest properly. Without a doubt, the best rest is a healthy 8-hour sleep every day. This will allow the body to recover and prepare for a new working day.
- Start eating right. Nerve cells need vitamins and microelements no less than other cells, organs and systems of the body. Therefore, your diet must include foods rich in nutrients: iodine, phosphorus, magnesium, iron, vitamins A, B, C, E and others.
- Try to plan your day. Proper time management will allow you to manage everything without rushing anywhere. Strive to highlight the most important things on the list and do not try to put an unbearable burden on your shoulders.
- Think positively. Negative thoughts should be analyzed correctly; do not waste precious time on such useless and destructive thoughts as: “What will others think of me?” or “We could have done things differently...” and the like.
Effective methods to relieve stress
In search of an answer to the question of how you can calm your nerves, you should turn to your own body. A rapid heartbeat, muscle tension and heavy breathing indicate that the body also requires calm and restoration. To calm your nerves, you need to direct destructive energy into pleasant and useful activities:
- Any physical activity (sports, dancing, walking or cleaning the apartment) helps you concentrate on your favorite activity and not accumulate tension in yourself.
- Relaxing massage. Nerve endings located on the skin will respond positively to stroking. To do this, you can make several light massage movements in the direction from the forehead to the back of the head, massage your palms and feet.
- Creative activities, walks in nature, communication with pleasant people. Relieving nervous tension in these cases always works effectively and helps to calm down and distract from all problems.
Psychological techniques to restore nerves
The following techniques will help you calm down without medications:
- Check. Counting to yourself to one hundred or more helps relieve irritation by concentrating on a monotonous task.
- Drawing. One of the areas of art therapy is coloring images with many small details and lines. This activity can distract you from problems for a long time and prevent a nervous breakdown.
- Visualization. You just have to imagine yourself on the ocean shore instead of a traffic jam, or imagine that it’s summer heat outside the window, and not a snowstorm or blizzard, and you will immediately mentally move there and take your mind off negative thoughts.
Proven ways to calm the nervous system
Treatment and prevention of nervous disorders with folk remedies can be a good help on the path to mental balance. Please pay attention to the following methods:
- If nervousness prevents you from falling asleep, then before bed, try treating yourself to delicious soothing drinks with honey: infusions of mint, motherwort, calendula or lemon balm.
- A hot bath with sage, thyme or pine needles will also help relieve tension due to its positive effects on the body and respiratory system.
- Walk barefoot. In summer it is very useful to walk on sand, pebbles or grass. There are many points on the feet that are responsible for the health of various body systems, including the nervous system.
First aid for nervous disorders
It's time to learn how to quickly calm your nerves, because sometimes an inappropriate outburst of emotions can cost you your job or good relationships with loved ones. If you need to calm down in a couple of minutes, the following techniques will come to the rescue:
- Methods of releasing aggression out: you can shout loudly, tear paper or break a couple of plates, if you are, of course, at home.
- It's appropriate to calm your nerves at work through more peaceful means. For example, you can do breathing exercises or yawn, opening your mouth wide and inhaling as much air as possible. This relaxes the facial muscles and enriches the body with oxygen.
- An effective way to calm down is to wash your face and neck with cold water, imagining that all the negativity goes away with the water.
Do not forget that healthy nerves are the key to success in all endeavors and the normal functioning of all systems and organs.
Scanpix
Enjoying life in the modern world is a whole science that is not taught at school. Such a course is not included in the compulsory university curriculum, such as, for example, a philosophy course. And in order to learn inner peace, many people need time, and some begin to learn this only when stress becomes chronic.
Passion.ru tells how to avoid falling victim to time pressure and critical situations.
How to become calm
Sometimes it happens that we simply do not accept our anxiety if it lasts for a long time, and in this state we resolve all issues. Along the way we break a bunch of wood, which we then “stumble” over.
The easiest way to calm your nerves is, of course, to put in order the area of your life that caused the stressful state. But this, as we know, is not done quickly.
The first thing you should do is accept your nervous state and reassure yourself that you will definitely deal with all your difficulties, but gradually and after you calm down, you will pull yourself together.
Decide for yourself that the nervous breakdown or stress that you are now experiencing is a severe cold, and you need a “sick leave”. Only after being “cured” will you have the strength to change anything. In short, give yourself a break from everything and free up time to calm down. Otherwise, everything else will be simply useless, because mentally you will always be with your stress, so no other methods can relieve you of it
15 ways to stop being nervous
If you urgently need to calm down, one of the methods we offer will definitely help you. You can use them all together during severe stress, or separately.
- 1. Practice breathing practices
Breathing affects our mood and health like nothing else. And if we were more observant, we would be able to notice that in different emotional states we breathe completely differently. In order to calm down, it is enough to take control of your breathing and perform simple techniques. Having done it once, you can get rid of short-term tension; doing it regularly, you can greatly “patch up” your nervous system.
Deep breathing: Straighten your back, straighten your shoulders, inhale deeply and slowly exhale completely, stretching the exhalation and making it longer than the inhalation. After exhaling, take a short break.
Breathing technique from Kapalbhati yoga. It focuses attention on the exit, which helps calm the nervous system (while inhalation, on the contrary, helps to increase tone). How to practice this type of breathing correctly, watch the video:
Be careful with breathing exercises (do not do them for long or stop if you feel discomfort), do not get carried away with them if you have not practiced anything like this before.
- 2. Establish a mental attitude
In a word, you need to find some kind of peace mentally, and even such simple attitudes that you need to believe in will help you a lot. If you adhere to a certain belief system, for example, a certain religion or belief system, then it will be even easier for you: you will definitely find the answer there, what is happening and what to do. Usually, simply knowing what is happening and why it is happening is enough to calm you down.
- 3. Take a shower or bath
Contact with water is one of the easiest ways to calm your nerves and wash away the energetic burden of stress. A warm shower, especially before bed, will help you get yourself in order. It’s better not to indulge in contrast showers or douches for now, since they, on the contrary, have a stimulating effect on the nervous system.
And if you have the opportunity to sit in the bath with your favorite scents and your favorite music, without thinking about anything, then be sure to do it. It is advisable to wear clothes made of soft, natural fabrics or go to bed after taking a warm shower.
- 4. Organize your comfort
- 5. Find “me time”
If there is strong and constant stress on the nervous system, it’s a good idea to go to a sanatorium or resort - somewhere where you can do nothing and not worry about anything.
- 6. Massage your head and face
- 7. Eat sweets
In a word, don’t get carried away and don’t eat stress, otherwise, due to your excessive passion for sweets, you may soon have a new reason for worry.
- 8. Move around
You can walk, dance, do yoga, exercise, or stretch. But don’t strain yourself too much, your task is solely to shake yourself up a little. Listen to yourself, if now you would rather lie quietly, then it is better to postpone all physical activities until you have the strength to do them.
- 9. Rearrange
- 10. Draw, paint
- 11. Use aromatherapy
Essential oils of lavender, lemon balm, geranium, mandarin, orange, basil, chamomile, patchouli, ylang-ylang, bergamot will help you stabilize your emotional state. You can simply inhale them using an aroma lamp, or take baths with them, or do massages and rubbing. Before use, check the dosage of the oil, as an excessive amount can have exactly the opposite effect.
- 12. Sleep and eat right
For a person who is accustomed to constantly keeping everything under control, even a slight nervous stress after a certain time (when the limit of stability ends) can seriously undermine him.
On the way to overcoming this condition, you may have a desire to solve everything using the “old methods”: if you draw, then with passion, if you take a sedative, then with a lot of effort, if you use physical activity, then you work up a sweat. But you need to do everything calmly so that you learn to listen to your body and allow yourself to do what it asks at the moment.
- 13. Laugh more
- 14. Take a sedative
However, try not to overuse this type of nerve calming, since the phrase “calm as an elephant” was coined for good reason, and over time, a sedative can dull not only nervous reactions that are unwanted for you, but also necessary ones, which is unlikely to make your life easier and better.
- 15. Contact a specialist
Therefore, it is very important to strengthen yourself physically and mentally in order to withstand any storms in life.
A responsible exam, moving to a new job or a rush job at the previous job, problems with bosses or colleagues, quarrels with friends, financial difficulties, discord in the family, problems with children and relatives - you never know there can be situations when you have to worry more than usual! In such a situation, you are not far from a nervous breakdown! How to calm the nervous system and achieve spiritual harmony?
Calm, just calm!
Increased physical and mental activity, especially in a stressful situation, often causes the appearance of a persistent focus of excitation in the central nervous system. And if a person, in addition, is naturally endowed with anxious and suspicious character traits, then do not go to a neurologist - he has increased nervous excitability.
It is impossible to completely eliminate stress and overexertion from our lives. But it is quite possible to harden your body so that it can calmly withstand any disasters. To bring the nervous system into a stable state, follow simple rules.
1st rule. Get enough sleep. The main symptom that the nervous system has become agitated is insomnia. Accordingly, in order to prevent loosening of the nerves, you need to follow a sleep schedule: go to bed and get up at approximately the same time, and spend at least 7-8 hours in bed. However, these figures are quite arbitrary, since for some people, in order to feel cheerful and rested the next morning, 6 hours of sleep is enough, while for others, they need to spend at least 9 hours in bed. To fall asleep easier and more soundly, you should not go to bed soon after a heavy dinner, or immediately after doing active work (no matter physical or mental). It’s good to give your brain time to prepare for sleep and relax a little. A warm bath with aromatic oils or herbal infusions, light entertaining reading in bed at night is what you need. But it is better to postpone computer games to an earlier time. Hawthorn flowers, valerian, calendula, peppermint, oregano, motherwort, stinging nettle leaves, etc. are suitable for soothing baths.
2nd rule. Avoid noise. Many of us get so used to having the TV on that we hardly notice it. But sometimes aggressive information flowing from screens places an additional burden on the nervous system. Turn on the “box” only to watch programs that really interest you, and the rest of the time let music play at home. Better - classic. Recordings of nature sounds are also suitable. By the way, such audio design is more useful than even complete silence. This was found out by Australian scientists who conducted a study with hundreds of student volunteers on the eve of the exam. Experience showed that those guys who practiced in silence had faster pulse and breathing rates and higher blood pressure than those who listened to classical music. So Mozart can help you!
3rd rule. Spend more time outdoors. Our brain, although it weighs no more than 2% of our body weight, absorbs 18% of the oxygen the body receives. This means that long walks in the park or in the forest are vital for everyone who is forced to exercise their brains a lot and fruitfully. And also for those who are experiencing a difficult psychological situation at home or at work. Too lazy to walk alone - get yourself a four-legged friend.
4th rule. Use medicinal plants. Calendula decoction will help make your nerves stronger than ropes and eliminate insomnia due to increased nervous excitability - 1 tbsp. spoon of flowers per glass of boiling water, leave for an hour. Drink half a glass of warm infusion before bed. Motherwort is no less effective: pour 15 g of herb with a glass of boiling water. Leave for 20 minutes. Drink 1 tbsp. spoon 3-5 times a day.
St. John's wort also has antidepressant properties. The course of treatment with tea from this plant is 4-6 weeks. 2 tbsp. spoons of dry crushed herb should be poured into a glass of cold water, covered, heated in a water bath to a boil, boil for 3 minutes, set aside, leave for 30 minutes, strain and drink half a glass 3-4 times a day.
Well, and finally, a recipe for the lazy: you need to take a pharmacy tincture of hawthorn and valerian fruits, mix in equal proportions. Take twenty drops diluted in half a glass of water before bed.
5th rule. Change your diet. Nerves will become stronger if you enrich your diet with B vitamins and nicotinic acid, which are especially necessary for the proper functioning of neurons. B vitamins help relieve anxiety, relieve fatigue and improve memory, composure and attentiveness, increase learning ability, and prevent stress. The best source of this vitamin is legumes, especially soybeans. By the way, soy is also rich in lecithin, which is beneficial for the normal functioning of nerves and the heart. There is a lot of lecithin in the germs of various grains. Calcium will greatly help the nerves, which promotes the transmission of impulses through the nervous system.
A lack of calcium results in increased anxiety and irritability. Calcium enters the body with milk, cottage cheese, cheese and kefir; from plants it can be obtained in greens, celery, beets and almonds. Another element useful for the nervous system is iodine. Berries, cauliflower, buckwheat, sea fish, and algae are rich in it.
6th rule. Get some exercise. Daily physical exercise not only develops muscles, strengthens ligaments and the skeletal system, but also disciplines, which means it helps you become more balanced and calm. And, in addition, when muscles work, the body releases hormones of happiness - endorphins. This natural stress reliever, which is secreted by the brain, has a beneficial effect on the state of the autonomic nervous system. So let's march!
7th rule. Look at life philosophically. Learn to be reasonable and accept failures and mistakes as a natural part of life, do not go to extremes, do not despair. To have strong and healthy nerves, try to think positively.
Negative emotions weaken the nervous system, weaken internal strength and paralyze the will. Well, the positive ones, accordingly, are the opposite. Remember: everything that is done is for the better!
8th rule. Master proper breathing. Breathing is considered correct not with the chest, as most of us are used to, but with the stomach, or more precisely, with the diaphragm. Compared to chest breathing, it provides more complete saturation of the blood with oxygen, performs self-massage of the abdominal organs, improves intestinal motility, and has a calming effect on the nerves. To master it, you need to imagine that your stomach is a balloon, and try to slowly inflate and deflate it several times. It’s better to start training while lying down - it’s easier, and then you can move on to breathing while sitting and standing. Over time, it will be easy for you to do this even at your workplace.
9th rule. Use water treatments. Nothing strengthens the nervous system more than swimming, as well as rubbing - in a word, any contact with water, because it hardens, calms, and stimulates the nerve endings in the skin.
A cool shower is beneficial in the morning - it strengthens and tones the central nervous system. In the evening, before bed, a soothing warm shower or bath is better. A good workout for blood vessels, nerves and the whole body is a contrast shower.