How to calm your nerves and relieve stress - the best advice and recommendations from experts. How to calm your nerves at home
In an Israeli resort, a chef fired from a hotel started a massacre, opened fire, and barricaded himself in the kitchen. It was only thanks to the composure of the arriving special forces that they neutralized him. The self-control of the special forces of all countries is taught first of all.
Can we - ordinary people- to adopt the technique of self-control of the special forces in order to be able to control their emotions and not throw out anger, preserving their own nerve cells? Only for our readers he shared his professional secrets Oleg Tarasov, candidate for master of sports in hand-to-hand combat.
HOW TO CONTROL YOURSELF IN STRESS SITUATIONS AND NOT BE NERVOUS
If you feel like the conversation is about to escalate into a scandal, don't let yourself be trapped. It is best to start training on the little things - in small skirmishes in transport, a store, when you just don't like something, etc. Then, in a really serious stressful situation, you can quickly master yourself.
Method one. Abstraction.
A very simple way: when and when to lose control, think of a completely different, pleasant situation or moment. For example, which tropical island you would like to spend your next vacation on, or a great movie you watched yesterday.
Result. The point is to distract yourself from the annoying factor. Then the adrenaline will not have time to stand out and all claims can be expressed calmly, which will speed up the resolution of the problem.
Method two. Check.
This method is very similar to that advised by psychologists: count to ten, for example, for a child who does not obey.
Result. There is an opportunity not to show your uncontrollable emotions.
Method three. Physical.
You can help yourself with any physical actions that you will do with force: clench and unclench your fists, crunch your fingers. You can just twirl an object in your hands. Necessary condition- fix your attention on what you are doing ("I clench my fists", "I twirl a pen in my hands").
It also helps to freeze and tense every muscle in your body as you inhale and relax as you exhale.
Result. You calm down.
HOW TO QUICKLY RELAX AND TAKE YOURSELF IN HANDS
If you are on your nerves, you can, of course, take a relaxing bath, and, covered with a blanket, read your favorite book. But if you are now in the office of your boss or you have an important speech, you need to be able to quickly, simply, and most importantly, quietly calm your nerves. The moment you start to get angry or very nervous, a large amount of adrenaline is released into the bloodstream in the body. All calming techniques are designed to reduce its level as soon as possible. When there is a lot of adrenaline in the blood, the heartbeat becomes more frequent, the muscles are in hypertonicity, breathing becomes intermittent, becomes intermittent. Correct breathing is the most effective method"Burn" adrenaline: the more your muscles receive oxygen, the faster the adrenaline will decrease. There are several ways to breathe.
The first technique.
It is aimed at ensuring that during nervous tension, breathing comes into line with the state of the body. You need to breathe deeply and often. Take 3-4 deep and quick breaths in and out. Inhale through the nose, exhale through the mouth. Then pause for 5 seconds and breathe as conveniently. Then breathe in and out again. Repeat this 3-4 times.
Result. A lot of oxygen gets into the body, and adrenaline goes away. And since there are no exciting factors, the person calms down.
Second technique.
It is aimed at making the body go into a calm state with the help of breathing. Breathe a little deeper than usual. Just a little. If you breathe deeply, you will feel dizzy, and you will achieve the opposite effect. Think about how you breathe correctly. This technique is less noticeable than the first, and is suitable for those who, for example, are currently being lectured in a raised voice by a nervous boss.
Result. Oxygen relieves the body of adrenaline, and thoughts focused on breathing help to "rise" above the situation and perceive what is happening more adequately.
The third technique.
It is associated with small muscle movements. But the goal is still the same - to reduce the adrenaline level.
On a sharp breath, clench your fists as much as possible, digging your nails into your palm, and sharply, without pause, throw your fingers forward as you exhale.
It is enough to make 10-12 such movements. At the same time, you need to think about what you are doing with your hands, concentrate on it.
Result. With sharp movements you "burn out" adrenaline. Focusing on movement and breathing can help you distract yourself from disturbing thoughts.
Taking strong medications to calm the nerves can lead to negative consequences for health. All systems of the body suffer from expensive means with a calming effect, and, constantly taking pills, a person runs the risk of provoking the development of dangerous diseases.
It should be understood that it will not be possible to completely avoid stressful situations, so it is important to know how to learn how to resist the surrounding negativity.
What is the danger of prolonged nervous overstrain?
It is important to learn how to react correctly to unpleasant events happening around. An overly emotional response to stressful situations leads to many health problems. A person who is acutely experiencing each stress is more likely than others to face unpleasant consequences:
- 1. Headache. To get rid of the migraine, the patient takes pills, which helps for a short time, and then further worsens the state of health.
- 2. Sleep disturbances. Insomnia leads to many comorbidities.
- 3. Memory impairment. A person's concentration of attention sharply decreases, temporary memorable gaps can be observed.
- 4. Hormonal disruptions. Such violations are fraught with infertility, the development of diseases of the cardiovascular system.
- 5. Exacerbation of chronic diseases. During stress, the patient experiences complications of the existing pathology, which requires surgical intervention.
The above problems, if untimely eliminated, pose a serious danger to human life, can lead to a stroke or heart attack. Therefore, it is recommended that appropriate measures be taken as soon as possible to restore the normal functioning of the nervous system.
It is important to avoid long-term treatment with sedative medications. Long-term use of them is not only addictive, but also leads to many side effects.
It is highly recommended not to resort to alcohol in order to relax and calm your nerves. The positive effect of drinking alcohol will be quite short-lived, and alcohol dependence develops very quickly, which will entail many associated health problems.
Stress Relief Ways
There are many different ways allowing you to relieve stress at home in a short period of time. At the moment when emotions are "off scale", you need to slowly drink a glass of cold water.
You can quickly calm your nervous system after a hard day by doing the following:
Way | Recommendations and effects on the nervous system |
Listening to music | This is one of the most effective methods... To calm down, you should turn on your favorite music. In the shortest possible time, you can achieve a positive result by listening to the classics (Bach, Beethoven) or the sounds of nature (birdsong, the sound of rain, sea or waterfall). You need to sit in a comfortable chair or sit on your favorite couch or bed, close your eyes and just listen to music, disconnecting from negative thoughts. Regular use of this technique helps to calm the nerves and develop a positive attitude. |
A good sleep | Lack of adequate sleep and rest further exacerbates the situation. A stressed person needs to get enough sleep. The rest period must be at least 8 hours. It is important to carefully prepare your sleeping area. The mattress and pillow should be comfortable. Choose cotton fabrics for bedding and sleepwear. It is strongly recommended to ventilate the room in which the person sleeps half an hour before the night's rest. To avoid problems with sleep, in the afternoon it is necessary to stop drinking such drinks as strong coffee, black tea and alcohol. Preference should be given to a glass of warm herbal tea or milk with honey. Placing a small container with medicinal herbs in the bedroom will help to normalize the night's rest. Medicinal plants such as lemon balm, lavender, and hops have relaxing and sedative properties. |
Water procedures | An effective and affordable way is to take a bath. The water for the procedure must be warm. It is recommended to add aromatic oils or herbal decoctions to the bath - their use will have a calming effect. Essential oils of pine needles, sandalwood, basil, lavender, tea tree help to relax after a hard day. Soothes extracts of chamomile, mint, string, St. John's wort, oregano. It is recommended to take a healing bath half an hour before bedtime. The most effective valerian decoction for quick relaxation. To prepare the product, it is required to mix valerian, motherwort and yarrow in equal parts (1 teaspoon each). Pour the herbal mixture with 1 liter of boiling water and cook over low heat for 8-10 minutes. After this time, the liquid is removed from the stove and insisted under the lid for 1 hour. The finished broth is filtered and added to the bathing water. It is allowed to take a bath with such a remedy for no more than half an hour. You can simply use a contrast shower. Alternating dousing with cold and hot water will help release adrenaline and normalize blood circulation, which will have a positive effect on overall health |
Good nutrition | You need to include in your diet fresh vegetables and fruits, meat and fish, legumes and eggs, dairy products and honey. Such a varied menu will make it possible to replenish the body with missing vitamins, microelements and other useful substances necessary for the normal functioning of all its systems. The use of dark chocolate helps to significantly calm the nerves. The sweet treat promotes the production of the hormone of joy. But it is important to remember that the product must be of high quality, and not exceed the safe norms of its use (no more than 50 grams per day) |
Sports activities | For men, this can be muscle-strengthening activities and sports games. Gymnastics, running, swimming are suitable for women. Physical activity contributes not only to the prevention of depression, but also to maintaining the figure in the desired shape. |
Shopping | Shopping is more helpful for women, but sometimes men do it too. Purchasing a new piece of clothing, tool, or other desirable item helps to release hormones of joy (endorphins), which allows you to cope with stress, preventing it from going into long-term depression |
Massage, yoga | Before resorting to the services of a massage therapist, you must visit a neurologist. The doctor will determine which problem areas should be massaged. A properly performed massage helps to relax and calm the nerves. Before embarking on an independent yoga practice, it is recommended to contact a specialist who will help you choose the right direction and teach you the basics of relaxation therapy. |
Folk sedatives
To calm the nervous system without pills, you should use folk remedies. Among the most effective ways to combat stress is therapy with decoctions and infusions of medicinal plants.
The following recipes are most effective for nervous overstrain:
Means | Cooking method | Indications for use |
Viburnum bark decoction | To prepare a healing agent, you need to pour 1 tablespoon of dry bark with a glass of boiling water, boil over low heat for 5 minutes and insist under the lid for at least half an hour. Strain the finished broth | The drink is recommended to be taken 4 times a day before meals, 1 tablespoon |
Infusion of viburnum fruits and medicinal herbs | It is required to mix 1 tablespoon of viburnum berries with medicinal herbs - peppermint, lemon balm, St. John's wort and sage (1 tsp each). The resulting mixture must be poured with 1 glass of boiling water and infused for an hour. The finished infusion must be filtered | The remedy should be drunk twice a day for half a glass. |
Chamomile tea | To prepare a tea drink, you need to pour 1 tablespoon of chamomile with 1 cup of boiling water, insist for 5-7 minutes and strain | Chamomile tea is recommended to be consumed 30-40 minutes before bedtime, half a glass |
Honey | The bee product can be consumed neat or added to tea. To prepare a tea drink, it is recommended to add 1 tsp to the glass. honey | Honey is shown to be taken 1 teaspoon three times a day after meals. The bee product should be washed down with warm water. Tea can be drunk 3 times a day, 1 glass after meals |
Motherwort infusion | It is required to brew 1 cup of boiling water 1 tablespoon of the medicinal plant, insist for half an hour and strain. Add honey (1 tsp) to the resulting infusion and stir thoroughly | The finished drink should be consumed in small sips twice a day for half a glass 2 hours before meals |
Peony root infusion | To prepare the product, you need to pour 1 teaspoon of chopped plant roots with half a liter of boiling water, leave for half an hour and strain | The resulting infusion is recommended to be taken three times a day, 1 tablespoon 10-15 minutes before meals. |
The use of the above recipes will help eliminate headaches, normalize sleep, improve memory and significantly strengthen immunity, help to normalize a person's state of mind in the shortest possible time, calm nerves and prevent stress from going into prolonged depression.
The course of treatment with folk remedies should not exceed 7 days. If necessary, therapy can be repeated after a week break. To achieve the fastest result, it is recommended to prepare a fresh folk remedy every day, since when stored for more than a day, the healing composition loses most of its beneficial properties.
Before self-medication, you should consult your doctor. Based on the examination, based on the general state of health of the person and the presence of the individual characteristics of his body, the doctor will help to choose safe methods of alternative treatment, prescribe the required dosage and establish the duration of therapy.
Pregnant and breastfeeding women should be especially careful. Treatment with folk remedies without the permission of the supervising doctor during the period of bearing a child can lead to consequences such as fetal freezing, miscarriage, premature birth. Self-medication during lactation is dangerous by stopping the production of breast milk. The safest folk remedy for pregnant and breastfeeding women is warm milk with honey (1 teaspoon of bee product per glass of drink).
Preventive measures to prevent depression
If a person is not able to independently cope with the load of piled up problems, and the use of the above actions and the use of folk remedies does not bring the desired result, then it is strongly recommended to seek help from a professional psychologist. The specialist will help to identify the true cause of constant worries and will tell you what to do in this case and how to behave in a particular stressful situation, teach you how to properly deal with negativity.
Overly emotional people, overreacting to all the events around them, in order to prevent the occurrence of serious health problems, it is necessary to take a number of preventive measures. It is recommended to adhere to the following rules:
- 1. You don't have to keep everything to yourself ... You should not refuse the help of loved ones. Sometimes it's enough to talk to a friend to take off the extra burden. In the event that you do not want to puzzle a person with your problems, it is recommended to keep a personal diary in which you can write about everything "sore". Speaking on paper, a person will feel much easier psychologically.
- 2. Periodically give free rein to emotions. Sometimes it is useful to shout, cry heartily, laugh, break old dishes. The main thing is to do this without witnesses, so that no one gets hurt not physically or psychologically.
- 3. Get an interesting hobby. A hobby can distract you from negative thoughts. An exciting hobby can significantly improve your mood by preventing depression.
- 4. Thinking less about other people's opinions. It is important to realize that it will not be possible to please every person and it is simply impossible to adapt to all your loved ones. You should be yourself in any situation. Others who truly value a person will always accept him for who he is.
- 5. Avoiding contact with depressed individuals. A person who is prone to excessive nervousness and is constantly dissatisfied with something has only a negative impact on others. Contact with such people should be minimized.
In addition to applying the above tips, it is highly recommended to spend more time on fresh air... Long walks, cycling, and jogging are helpful. A daily pastime in nature will help you significantly relax and achieve inner harmony. You should walk alone or in the company of a person who pursues the same goals and will not interfere with the relaxation process. The best place for a walk is a park, a forest, the surroundings of a reservoir.
If the cause of nervousness is a protracted problem, then measures should be taken to eliminate it promptly, otherwise the application of the above tips and the use of folk remedies will only give a short-term result.
Thus, observing simple rules, you can significantly reduce the amount of stress, reduce the risk of developing prolonged depression and the occurrence of various dangerous diseases provoked by nervous overstrain.
The article details the folk and medical methods of calming the nerves. Tips are given for those who want to get rid of chronic stress, and for those who just want to sleep peacefully after a working day.
Nervous system is billions of neurons that are connected to each other through a complex network of axons. The nervous system reacts to both external and internal stimuli. When the action of stimuli of a psychosomatic nature becomes regular and intense, stress occurs.
How to tell if your nerves are out of order
There are physical, emotional and behavioral symptoms of a nervous system disorder. Depending on the degree of manifestation and the set of symptoms, the doctor will select the appropriate method of treatment.
Physical symptoms of a nervous disorder:
- Sleep disturbances;
- Irritable bowel syndrome;
- Breathing problems;
- Migraine headaches;
- Low libido;
- Violation of the menstrual cycle;
- Chronic fatigue;
- Emotional symptoms of a nervous disorder:
- Anxiety;
- Depression;
- Aggression;
- Tearfulness;
- Lack of interest in life, alienation from close friends and family;
- Cravings for alcohol, cigarettes, or drugs;
- Paranoid thoughts;
- Thoughts about death;
- Mood swings.
Video: Harmony and balance of the psyche. Stretching
How to calm the nervous system
At work
There are many working moments that lead to stress: missed deadlines, strained relationships with colleagues, the threat of dismissal, the fear of not being able to cope with the task at hand. Naturally, you shouldn't be nervous about every occasion.
It is quite difficult to calm down in a stressful situation when surrounded by colleagues and superiors. Employees are unlikely to understand if you start listening to relaxing music or doing yoga asanas.
You can have a cup of green or herbal tea. Green tea is a source of L-theanine, a chemical that helps calm the nerves.
The chocolate bar works in a similar way. Dark chocolate regulates the level of the stress hormone (cortisol) and stabilizes the metabolism.
You can also close your eyes and just imagine that everything is okay. It is enough just to cover your eyelids and abstract yourself from what is happening.
It's an easy way to quickly regain your calmness and focus.
Before bedtime
A warm bath with aromatic oils can help you cope with stress after a hard day. Add four drops of peppermint essential oil, two drops of bergamot, and a tablespoon of almond oil.
You must soak in the water for at least ten minutes for the essential oils to take effect. After the bath, you can listen to soothing music and some relaxing massage movements.
If you watch TV at night, then you should not get carried away with action films and bright cartoons.
The child has
In order to calm your baby's nerves, the first step is to understand the cause of the stress. The mood of the parents is directly transmitted to children under 5 years old. Any tantrum can be neutralized by calm conversations of parents, frequent hugs and distraction of attention to bright toys and pictures.
In a teenager
Parents of teenagers with nervous disorders can suggest several methods to help them calm down and relax (deep breathing, watching comedies, stretching).
Pregnant woman
Feelings of anxiety are not uncommon during pregnancy, but stress should not rule a woman's life at such an important stage. First of all, it is worth remembering that under no circumstances should you buy medicines right away.
Meditation is the perfect way to calm your nerves without medication. Meditation is not tied to any particular religion, nor does it require any special requisites, skills, or material investment.
All you really need is a quiet place where no one will bother you for 15 minutes. Morning is a great time to meditate. Just sit comfortably, close your eyes and focus on your breathing.
Home remedies
Herbs
Herbs are inexpensive and affordable way cope with a nervous breakdown. You should not expect from medicinal herbs the same quick and tangible effect as from chemical preparations. But herbs have practically no side effects, and some of them are recommended to be brewed even for children.
Name | Mechanism of action | Precautionary measures |
Valerian root | It inhibits the breakdown of GABA (gamma-aminobutyric acid) in the brain, and also has a sedative effect. | Has a "cumulative" effect. Must be taken for at least a month. |
Peppermint | Stimulates the production of GABA in the brain, causes relaxation. | It has no side effects, but before giving peppermint tea to a baby, you should consult a pediatrician. |
Lavender | Inhaling the aroma of natural lavender oil soothes the central nervous system | If inhaled too intensively and frequently, it may burn the nasal mucosa. |
chamomile | It actively helps to eliminate nerve spasms and relieves muscle tension. | Recommended even for babies, has no side effects. |
Poppy | It has strong sedative properties. Perfectly eliminates the strongest stress on the central nervous system. | Dangerous for children. In large doses, it is fatal. |
Melissa | Calms the nerves and gives a sense of contentment. | Recommended for calming young children. |
Pills
a. Powerful complex antidepressants
Chemical medications can instantly calm and restore nerves and prevent further stress. Most drugs have very severe side effects and should only be taken after consulting a doctor.
Medication is prescribed only in cases of severe stress caused by emotional distress.
Tricyclic antidepressants are among the most effective in combating stress. Tricyclics work by inhibiting serotonin and norepinephrine. They also partially inhibit dopamine.
In our pharmacies, tricyclic antidepressants are sold under the following brands: Amitriptyline, Clomipramine, Desipramine, Doxepin. Treatment with tricyclic antidepressants usually takes about two weeks.
Drowsiness is a very common side effect, especially in the first few days after starting treatment.
Inhibitors MAOs (monoamine oxidase inhibitors) are the most powerful antidepressants in the range. MAO inhibitors have significant interactions with many foods, beverages, and medications.
Combining MAO inhibitors with foods containing tyramine can lead to high blood pressure, which can cause stroke or heart attack. Because of this danger, MAOIs are not usually the first choice of treatment for primary depression.
b. Atypical antidepressants
There are also different types of new atypical antidepressants that target different mediators.
For example, Wellbutrin blocks reabsorption from the neurotransmitters dopamine and norepinephrine. On the other hand, Velaxin acts like norepinephrine and serotonin.
Side effects from taking atypical antidepressants can vary from drug to drug.
The most common side effects are nausea, fatigue, weight gain, drowsiness, nervousness, dry mouth, and blurred vision.
Other anti-anxiety medications:
Teas
- Rhodiola rosea root tea, also known as the golden root, helps regulate stress hormones and can boost mood. Tea is taken to reduce anxiety, but as a pleasant effect after a month of taking golden root, an increase in vitality and sex drive is noted.
- Passion flower tea copes well with chronic fatigue and chronic anxiety. Passionflower is widely used commercially to produce the drug Oxazepam, used to treat nervous disorders. Side effects such as drowsiness, headaches and dizziness are noted when the herb is taken in its pure form.
Essential oils
Severe depression is not treated with aromatherapy, but the smells of oils can easily relieve the symptoms of a nervous breakdown.
![](https://i2.wp.com/gopsy.ru/wp-content/uploads/2014/04/eterinis-levandu-aliejus-500469a0575e1.jpg)
Products
- Blueberries, raspberries, and strawberries contain natural antioxidants and vitamin C. Eating these berries will help prevent spikes in cortisol (a stress hormone produced by the adrenal glands).
- Milk and other dairy products such as cheese and yogurt contain a large amount of riboflavin, an element that affects the state of the central nervous system.
- bitter chocolate will also help lower levels of the stress hormone cortisol as well as norepinephrine.
It is also worth noting products that are contraindicated in stressful conditions.
Alcohol will help relieve the severity of depression, but only for a few hours. As soon as the state of intoxication has passed, anxiety and nervousness will return.
Sugar and sugary foods do not affect your stress hormone levels in any way, but psychologically they can help you calm down.
Vitamins
B vitamins (in particular B 12) play an important role in the production of hormones that affect mood and the protective functions of the brain. Low levels B-12 and folate are directly linked to nervous breakdown.
Color therapy
Psychologists and psychotherapists argued a lot about which color calms the nervous system, but finally everyone came to a common conclusion.
Cool colors do have a calming effect. Blue is the color of calm and serenity, while deep green has the ability to relax the body.
When it comes to music and films, classical melodies and old musical comedies, in which there is practically no dialogue, are best calmed.
Video: How to quickly put yourself in order
Stressful situations lie in wait for us at every step: at work, in public places, at home.
Anyone can experience hostile or aggressive behavior, witness a traffic accident, find themselves in a situation where their health is in serious danger, or simply hear bad news.
The body's reaction turns out to be predictable: the adrenaline level rises, the heart rate increases, and the breath becomes short. What can you do to quickly calm down and return to your usual state? Here are some working methods to help you do this in 5 minutes or less.
Slow counting in your mind
This method is relevant when you are provoked into an outburst of aggression. In order not to demonstrate uncontrollable emotions to others (especially children who do not obey), the easiest way is to shut up for a few seconds and start slowly counting in your mind.
It is enough to go to ten or twenty, each time representing the number in the form physical object... Distracted by visualization, you will gradually return to a resourceful state and more likely to solve the problem in a civilized way, without screaming and hysterics.
Breathing stabilization
Breathing techniques are the first to help you deal with stress. Correct breathing will help to significantly reduce your adrenaline levels within a few minutes. Scientists explain this by the fact that with uniform breathing, muscles receive more oxygen, and the amount of adrenaline in the blood automatically decreases. We offer three easy ways breathe so as to quickly calm the nervous system.
Calm down 1.
Take 3-4 deep and the same number of quick inhales and exhales alternately. Inhale air through your nose and exhale through your mouth. Take a five-second pause and repeat the exercise again, and then 3-5 more times. This will help remove nervous tension and stabilize breathing.Calm down 2.
Breathe in as deeply as possible in a familiar rhythm. Concentrate on each breath and try to breathe correctly, without jerking. This will calm the body down in 3-5 minutes.A way to calm down 3.
Take a sharp breath while clenching your fists. At the exit, throw your fingers forward sharply and relax them. Concentrate equally on your breath and your hands. 10-12 repetitions are enough to prevent a nervous surge in an emergency.Visual change of the picture
In this method, it is necessary to connect imagination and the ability to visualize previously seen objects. To calm down quickly, draw water in your mind. She, as well as objects and a white background, very well pacified. If possible, take a comfortable and as relaxed position as possible, close your eyes. Inhale and exhale slowly, visualizing the seaside or waterfall against a light blue sky with white clouds. Try to feel how the water gently touches your body, enveloping and washing it, and then flows down, taking with you experiences and bad thoughts. Maintain concentration for 4-5 minutes.Contact with water
Move from imaginary water to real water. You don't have to take a bath or stand in the shower under the jets - a regular tap with water is enough. Get ready first: loosen the fasteners on your clothes, let your hair down (if you have one) and get rid of anything that gets in the way of your lightness. Open up cool water and place your hands under it.
After a few seconds, place wet palms on your neck and massage it with your fingertips, applying light pressure. After 2-3 minutes of massage, wash your hands again and imagine that along with the water, the circumstances that introduced you to a stressful state went into the drain.
Dark chocolate or honey
Two to three slices of dark chocolate can help reduce stress and boost your mood. The main thing is not to overuse this method and choose dark chocolate with a high content of cocoa beans - from 60% and more. The editors of the site clarify that a teaspoon of natural honey has similar properties.
And if you cannot sleep due to nervous strain, dilute it in a glass of warm milk and drink it in slow sips. If a stressful situation does not require immediate intervention, you will fall asleep within a few minutes.
Easy self-massage
The two main areas that need your attention are the head and the hands. Experts recommend massaging the first one with a regular brush. Slowly comb through your hair for 5 minutes to help normalize blood circulation and relax the scalp muscles. Additionally, massage the area above the nose between the eyebrows. The palms just need to actively rub against each other until they become hot.
Aromatherapy
People have been using scents for centuries to heal, and soothing the nervous system is one of the few possibilities of aromatic oils. It is not necessary to turn on an aroma lamp or light aroma sticks; even 2-3 drops of oil rubbed between the palms will do. Some formulations successfully neutralize chemicals that activate the nervous processes in the human body.
Oils of sweet orange, ylang-ylang, lavender, geranium cope with this function. They calm the nerves, help to relax and cope with disappointments, and normalize sleep. If you are outside the home, use a spray oil.
Hot drink
Fans of "The Big Bang Theory" are probably familiar with the peculiarities of the nature of Sheldon Cooper (he was played in the series by actor Jim Parsons). Sometimes its principles are very useful and can help in a stressful situation. For example, Sheldon always offers a hot cup of tea to a frustrated friend.
This method works, especially when it comes about herbal tea, chamomile or rosehip decoction. The editors of iznayvsё.ru checked: these drinks are really capable of stabilizing blood pressure, normalizing breathing and relaxing a tense body.
Easy rearrangement
This method is suitable for those who are trying to quickly relieve stress in a familiar environment - for example, at home or in the office. According to Eastern practices, to get rid of sadness, you need to move 27 objects.
Do not immediately grab onto upholstered furniture and tables and chairs. It is enough to move flower pots, stationery and decor, swap pictures or photo frames. It may take more than five minutes to get used to it, but the result is worth it!
Fixing thoughts on paper
If you're about to explode, grab a pen or pencil, sit down and start writing down what's bothering you. Do not worry: you will not live a stressful situation again, but rethink it, setting out on paper, and also distract from the main irritant.
For the greatest effect, burn the letter or destroy it in any other way, imagining that the cause of great anxiety goes along with it.
To gauge how tense you are at recent times, the editors of vnizyvsё.ru invites you to take a test and find out: what do you feel right now?
Subscribe to our channel in Yandex.Zen
To calm your nerves, spend at least one day alone in a relaxed environment. Disconnect your phone. Create a welcoming atmosphere in your home with calm, relaxing and pleasant aromas. Use aroma candles or an aroma lamp. You can calm your nerves with essential oils of mint, lemon balm, juniper, lavender. The smell should be noticeable, but not harsh. Massage helps to relieve nervous tension.
Lie down for a while, try to control negative thoughts, forbid yourself from thinking about a stressful situation. Positive thinking is the key to stress resistance and psychological health. A healthy and full sleep is recommended, it helps to relax physically and mentally. Scientists have shown that the brain can "digest" problems during sleep. After awakening, there may be ways to solve life's problems. Before going to bed, take a warm bath with aromatic foam, you can turn on soothing music.
If a stressful situation is "caught" at work, sit in a chair, sit back and close your eyes. Relax all your muscles and try not to think about anything. Take a smooth deep breath in through your nose and exhale through your mouth. Repeat this breathing exercise 10 times, then sit for 10 minutes.
Sedatives
Medicines help to quickly calm the nerves: "Novo-Passit", "Persen", "Valerian", "Corvalol", "Valocordin". You can use traditional medicine. The most effective is an infusion of dry mint leaves. Pour a tablespoon of raw materials with a glass of boiling water, leave for 40 minutes. Take the product 2 times a day - morning and evening. A soothing herbal collection, which includes valerian, motherwort, peppermint, St. John's wort, oregano, and hawthorn, helps well. The prepared broth should be drunk 3 times a day.
Diet for the nerves
Adjust the diet, include foods that help normalize the state of the nervous system. These include fruits, milk, yogurt. Fruits contain vitamin C, which helps reduce stress hormone levels. Dairy products contain amino acids that have a positive effect on the nervous system. Grain bread, cereals, oatmeal, foods containing magnesium: green vegetables, beans, potatoes, etc. will be useful. Do not consume drinks containing alcohol or caffeine after stressful situations, these substances have an exciting effect, and it will be more difficult to recover later.
The nervous system is the control center of the whole organism. In time When carrying a baby, a woman is connected with the crumbs of the strongest connection in the world. The baby's nutrition, breathing and growth are at the expense of the expectant mother. Any change in her lifestyle automatically affects the development of the baby. A pregnant woman is often subject to sudden mood swings, is unstable to stress, and constantly worries about her child. To calm down a little nerves in time pregnancy, you can take herbal anti-anxiety medications and herbal teas.
Instructions
Mix one teaspoon of lemon balm herb and one teaspoon of orange peels. Pour a glass of boiling water over and close tightly. Let it brew for ten, strain, add one teaspoon of valerian tincture. Take a glass twice a day with honey.
Take equal parts lemon balm herb, mint leaves and oregano herb. Pour six tablespoons of the collection with one liter of boiling water and leave to brew for eight. Take one glass three times a day thirty minutes before meals.
Take a pharmacy peony root tincture three times a day, one teaspoon.
Take in equal parts the flowers of blood-red hawthorn, rhizomes with roots of Valerian officinalis, lemon balm leaves, barberry fruits. Pour one tablespoon with a glass of boiling water and let it brew until cooled. Take one glass twice a day.
Mix together twenty grams each of peppermint leaves, lavender flowers, and rhizomes with valerian roots. Pour two tablespoons of the mixture with a glass of boiling water and let it brew for fifteen minutes. Drink the broth in small sips throughout the day.
- How to buy games or applications in the App Store without linking a card Payment methods for purchases in the app store
- Calculator for calculating insurance premiums SP for yourself
- There is a problem with the payment of the previous purchase how to remove Updating the payment information in the Apple device
- Invalid credit card number