What helps for nerves. How to quickly calm down from nervous tension
We can only dream of a calm and measured life. People are constantly faced with various problems that have to be solved to the best of their ability and ability.
Some calmly perceive all life's hardships, others react with a surge of emotions, get annoyed, angry, in general, experience nervous system for strength. The human psyche affects the functioning of the whole organism, when the nerves are out of order, headaches occur, sleep problems appear, and chronic diseases are activated.
Self-hypnosis can help calm your nerves
To get rid of a nervous state, you should understand the reason for its appearance. Often people get nervous out of habit. It happens that the feeling of unpleasant sits in the subconscious. This is due to the past time and events, but it is difficult for a person to get rid of an oppressed state. He is worried about what has already happened and is not subject to adjustment, what is the point?
It is worth noting that stress on the nervous system can cause depression.
By controlling self-hypnosis, you can get rid of many psychological problems. The main thing is to learn to more or less perceive all life's hardships calmly. Self-hypnosis will help to cope with a nervous condition without pills.
Calm, only calm
If the illness caught you at home, do not worry, you can cope with loose nerves at home.
Bath to relieve stress
It is one of the most effective and simple ways calm down and relax. It especially helps after a hard day at work in combination with aromatic oils or foam. Purchase a pine extract to add to a hot bath. Take water procedures should be about 20 minutes before going to bed.
When the heart jumps out of the chest, and thoughts are confused, drink a glass of cold water, it calms the nervous system.
Down with negativity
Sometimes it is difficult to cope with negative emotions. When everything inside is seething with indignation, it is necessary to throw out the negative, but so that no one is hurt. You can cry, break a couple of old plates, shout, but you need to do this away from settlements, for example, in the forest. Do not keep emotions inside, do everything to feel relief.
Classical music has a healing effect. If you want to calm down, then turn on Bach, make yourself comfortable in your favorite chair or sofa, close your eyes, disengage from thoughts and enjoy listening. This will not only help to quickly calm the nerves, but also set you on a positive note.
If you have already appreciated all the benefits of music therapy, purchase audio recordings with the sound of the sea, the sounds of rain, birdsong. This method helps to relax after a long day at work.
If you don’t want to share your own experiences with strangers, start a diary and write everything that you think that worries you. Problems written on paper no longer seem as intractable as they used to be.
Nerves are in order - thanks to charging
Physical activity and breathing exercises help to cope with psychological problems. One source of stress is lack of movement. Sport strengthens the will, improves the figure and relieves stress.
It is possible to choose an activity to your liking: running, aerobics, yoga, any physical exercises. Great if you find like-minded people. In the company it is much easier to test the body for strength. During conversations, training is easy and relaxed, and all problems are forgotten, albeit for a while.
Balanced Diet
There are periods in the life of every person when the nervous system is at its limit. It's not about external circumstances, but about the lack of certain elements for the full functioning of the body. Some products cause uncontrolled irritation, while others, on the contrary, soothe.
Nerves are naughty, reconsider your usual diet, add foods rich in fatty acids and vitamin B. The diet should include sea fish, eggs, honey, legumes, dairy products, oils.
It has been proven that chocolate contributes to the production of the hormone of joy, which restores the nervous system. Remember, everything is good when in moderation. Fiber-rich fruits and vegetables should be included in your daily diet.
Folk remedies for calming the nervous system
You can calm the nerves stretched like strings using folk methods.
- Crushed viburnum bark, a tablespoon and a glass of boiling water are enough. Boil the bark over low heat for 5 minutes. Close the container with a lid, let it brew. After half an hour, the product should be filtered. You need to take 4 times a day for a tablespoon before meals.
- Ten grams of viburnum berries, mint leaves and St. John's wort and lemon balm - only 5 grams and 1 cup of boiling water. Pour boiling water over all the ingredients and insist in a thermos for one hour. It should be taken twice a day, 100 ml.
- , valerian and, one teaspoonful, pour and boil in a liter of boiling water. Cook over low heat for about 10 minutes. The container should be covered with a lid. After one hour, strain the broth and pour into a bath of water at a temperature comfortable for bathing. Take this herbal bath should be no more than 30 minutes.
- You can relieve stress and calm your nerves at home with the help of honey. Three times a day, you need to eat one teaspoon of bee honey, drinking it with warm water. The first two spoons, it is better to eat before dinner, so that later you do not have to lose weight.
Irritability will help relieve linden tea with lemon balm and honey.
Before treating nerves with folk remedies, you should consult a doctor, especially pregnant women. This will avoid allergic reactions to one or another component, confirm the diagnosis, eliminate the negative consequences of prescriptions based on the individual characteristics of the organism.
Full sleep
When the body is exhausted, the person becomes irritable. For a strong nervous system, a person should sleep 7-8 hours. Before going to bed, you need to take a relaxing bath, it is useful to drink a glass of warm milk with honey, Herb tea, but from coffee and alcoholic beverages should be abandoned.
Make a pillow that hangs at the head of the bed for a restful sleep. Herbs that have a relaxing effect are placed in it, these are lavender, hops, lemon balm.
An excellent way to calm your nerves and relax is a leisurely evening walk. People are constantly in a hurry, such a rhythm of life is reflected primarily in the human psyche. Walk slowly, think of something good. Walk alone or in the company of unobtrusive friends.
All of the above actions will be ineffective if you do not find out the cause of increased nervousness. Ignoring the problem means consciously triggering your own mental health.
Do not listen to friends who advise medications and supposedly effective methods of treatment. Trust a doctor with many years of practice who will prescribe treatment only after an examination. Sedative pills and drugs affect the psyche, but they have side effects and are addictive.
It is worth adding that some people tend to dramatize and escalate the situation. Such personalities make others and themselves nervous. Communication with depressed people leaves an unpleasant aftertaste. Take life easier, forget about the past, it can't be returned, think about the present and make plans.
In life ordinary person there are always stressful situations. It is impossible to exclude conflicts and quarrels from life.
Our psyche instantly reacts to the emergence of a dangerous background with emotional stress. Stress not only deprives us of working capacity and the ability to think adequately.
The body's response to stress is sleep disturbances, memory impairment, the development of diseases of the cardiovascular system, and hormonal disruptions.
By practicing, a person can learn to restore his psycho-emotional state without pills and alcohol. We will figure out how to calm your nerves and relieve stress at home with simple methods.
What is the stress
Stress is a disease of modern man. It is the body's way of adapting to negative environmental factors.
Stress can be physical and psychological. The first can be provoked by severe cold and heat, hunger, pain. The second occurs as a result of nervous strain.
Any stress affects health and affects the interests of people around (family).
To restore a normal emotional state of protection from negative consequences many methods have been devised. For each specific case, one of our tips will certainly fit.
Just remember: the smaller portion of stress you received, the faster you will be able to "get out" of it. And don't believe the myth that alcohol helps you deal with stress.
Alcohol only for a very short time brings the body into a state close to devastation (and not relaxation). Otherwise, alcohol causes irreparable harm, only aggravating the course of stress.
Unpleasant events lead to a whole chain of thoughts. From annoying thoughts that bring mental discomfort, we can not get rid of day or night. The endless “chewing” of the situation does not relieve stress, but exhausts and deprives of strength.
The solution may be to switch to something bright and extraordinary. Tomorrow you will definitely return to your problem, and today put it out of your head.
Many times it happened that in the evening the problem looks large-scale and terrifying, and in the morning you already see several ways out and do not perceive it as a catastrophe.
Try to give an account of your emotional state: tired, exhausted, depressed and unable to think positively. As soon as you realize this, you yourself will want to postpone the solution of the problem a little.
"Promise" to your mind: as soon as you wake up, think about the problem with a vengeance and find a way out.
In the morning there will be a metamorphosis: the problem will cease to be universal or even become insignificant. Learn to “clear” your head, then difficulties can be better controlled.
When deciding how to calm the nerves and restore the psyche at home in a short period of time, you can turn to breathing exercises.
It is especially effective if the stress was caused by sudden circumstances, an event that led to an increase in heart rate and pressure. Exercises will work no worse than drugs, the stressful state can be stopped in 15 minutes.
To create a favorable atmosphere, gymnastics can be performed to relaxing music:
There are techniques that allow you to normalize the emotional state (or at least slightly reduce the level of stress) in 1 minute. How to relieve stress and nervous tension, if everything pisses you off:
- Sit down, take a relaxed posture, close your eyes. Inhale slowly through your nose, counting to 4 to yourself. Exhale in the same way. Hold your breath, count to 4, continue from the beginning. Exercise to spend 1-2 minutes.
- An intensive massage of the ear area will help relieve acute stress and normalize blood pressure.. Rub your ears red-hot for 1 minute. Then press on the pain points in the back of the head. Keep breathing calm.
Practice breathing techniques before an exam or an important conversation. It will be much more difficult to piss you off or make you nervous.
Many believe that a bottle of beer or 100 g of strong alcoholic drink helps to relax after a nervous day at work. But it is much more effective to make a 20-minute jog.
When you exercise, your body releases endorphins.
Happiness hormones form the ability to deal with stress today and resist it tomorrow. Unlike alcohol, which undermines this ability and destroys morale.
To suppress the state of stress, to "squeeze" it out of your body, you need to subject the body to another stress, physical. This can be dousing with cold water or winter swimming, visiting a bath, a contrast shower at worst.
Cold procedures cause a sharp cooling of the body, cause an increase in the pulse. Instantaneous overload is replaced by relaxation, relaxation.
Thermal procedures stimulate blood circulation, remove toxins from the body, relieve vascular spasms, and eliminate headaches.
People believe that water washes away problems, cleanses and renews. Regular water procedures will help you better control your thoughts and not succumb to stress.
You can walk around the city at night, free from hurrying passers-by.
But it is better to choose a park, forest, get out to a reservoir for walking. Fresh air, the absence of crowds of people will help get rid of negative thoughts, dissolve in nature, relax.
Contemplative exercises will help to improve the emotional state. Look at a landscape or a single tree, try to take your attention to the smallest details.
It is akin to meditation, when the main task is to get rid of thoughts. Choose a slow pace. You can even practice during your lunch break at work.
Accustom yourself to the idea that the opinions of others (work colleagues, acquaintances) are their personal perception of the world, features that have nothing to do with you.
Do not torment yourself with thoughts, who will think about each of your steps. Do not take part in "showdowns" unless they are truth-producing disputes.
The negative attitude of other people is catchy, but it does not become a reason to explain to strangers the reasons and goals of your actions.
Hamit colleague? Tactfully put him in his place, but do not develop the topic. In general, do not pay attention to quarrelsome sellers, conductors, security guards: you see them for the first and last time.
How to calm nerves folk remedies
Herbal teas and infusions will help to defeat depression, irritability, stress. They will calm the nervous system, help to maintain a positive emotional background for longer.
Plants are harmless, but a pronounced effect will not appear soon. Folk remedies have to be taken in a long course, but the condition stabilizes for a long time. What herbs help to regulate the functions of the nervous system?
A popular sedative with a high content of essential oils and alkaloids.
It is used for nervous irritation, insomnia, neurosis, vascular spasms, migraines.
You can combine valerian with other drugs, medicines.
Powder, decoction, extract, tincture are prepared from valerian root.
Motherwort
Used for heart disease, high blood pressure, as a sedative. Reduces blood viscosity.
Included in the composition of medicinal fees. In a small amount, it is allowed to reduce the excitability of a woman during pregnancy.
Thyme
The flowers and leaves contain many aromatic substances, mineral elements, vitamins, bitterness, tannins.
It is used for neurological diseases, sciatica, joint diseases, rheumatism, promotes digestion.
It is used in the form of an oil extract and regular tea. If you do not know how to calm your nerves before going to bed, we recommend making tea from the herb and thyme flowers, add a spoonful of honey and drink slowly. A weekly course normalizes sleep.
Mint
Used for aromatherapy and making soothing refreshing teas.
It has a pleasant taste and aroma. Contains a large percentage of essential oils, vitamins, fatty acids. Helps in the composition of choleretic, carminative, sedative fees. Increases appetite, relieves headaches.
Hawthorn
Fruits and flowers are useful in diseases of the vegetative-vascular system. Infusion, decoction reduce myocardial excitability, improve blood circulation in the vessels, help with neurotic conditions, hypertension.
Decoctions are prepared from self-harvested raw materials, tincture is sold in pharmacies.
Verbena
Widespread and used in folk medicine. Has essential oils with a slight smell of camphor.
It has a calming, antispasmodic, healing, choleretic, diaphoretic effect, normalizes blood pressure, accelerates metabolic processes.
Verbena poultices are used for headaches. And tea will help to avoid colds at its very first stage.
Contains large amounts of vitamin C.
sporysh
A common plant contains flavonoids, ascorbic acid, vitamin K, silicon, tannins.
It has an astringent, diuretic, gently lowers blood pressure, improves immunity, and helps with depression.
It goes well with other medicinal plants in collections. It is better to cook the broth in a thermos, keeping the grass poured with boiling water for at least an hour.
strawberries
Wild strawberry leaves added to tea help with urolithiasis and cholelithiasis. Berries are a vitamin remedy.
Berry juice strengthens the nerves, is used to prevent nervous breakdowns.
It is useful to mix the juice of strawberries (or berries) with milk in any proportion, take it daily to strengthen the immune system.
If the use of most pharmacological drugs during pregnancy is a strict taboo, then some foods and herbs to calm the nerves are quite useful. What to drink if the emotional background is unstable?
Warm milk with a spoonful of honey normalizes the condition. The already proposed recipe from milk and strawberries can also be adopted.
Motherwort, mint, hawthorn, sage, raspberry and currant leaves, thyme, hop cones are safe for women's health during pregnancy.
If you have chosen a herb with a strong extraction ability (sage, thyme, motherwort), put quite a bit of this component. Neutral herbs can be the base.
Valerian root, chamomile, fennel fruits can be added to tea. Melissa, lavender, green tea will be useful.
Pregnant women benefit from walking fresh air. It is better to freshen up and calm your nerves in a picturesque place.
Experience the power of aromatherapy treatments. For them, oils of basil, any needles, lavender, orange, neroli, sandalwood, lemon, clove, jasmine are suitable.
In the company of aroma oils, an aroma lamp is needed. Procedures are best done in the afternoon..
From constant tension, anxiety and anger, not only psychosomatic diseases develop, but also most diseases of the internal organs.
When depressed and feeling stressed, there is no need to immediately grab the pills. You need to put your thoughts in order, inspect your condition, try to start thinking positively.
Over time, you will learn to relax, look at problems from the outside and find a way out without damage to your own health.
Problem situations, anxieties, conflicts, fears - not always a person can cope with all this on their own. Therefore, literally every second person asks the question of what to drink from stress and nerves.
The nervous system of a modern person constantly experiences a huge load. Problems at work or in the family, dissatisfaction with one's own appearance, phobias, fear of the future, flows of negative information from the media - all these situations are familiar to everyone. And it is important to maintain your emotional state and nervous system in time.
The commonplace statement “all diseases are from the nerves” is not such a banal phrase, and it has a basis. Stress can develop into neurosis and even depression. Moreover, nervous disorders, if left untreated, lead to heart attacks and strokes, chronic heart disease, diseases of the digestive system (gastritis, ulcers), endocrine problems (diabetes, slow metabolism) and even oncology.
Different names of medicines for nerves are constantly heard, they are known thanks to advertising and according to the reviews and recommendations of friends.
It is necessary to distinguish drugs according to the principle of their action:
- Sedatives. These are sedatives, they are needed when a person is constantly irritated, anxious, becomes nervous, tachycardia (rapid heartbeat) often occurs, and there are problems with falling asleep.
- Stimulants. By the name of the group, it is clear that such drugs are needed when a person needs to be “brought back to life”. Indications for taking stimulants: apathy, melancholy, lethargy, depression, insomnia, hopelessness and loss of interest in life.
- Balanced drugs of combined action. These are medicines for conditions with signs of both depression and irritability. Usually such drugs are prescribed by doctors, and for ordinary nervous conditions, the drugs of the first two groups are sufficient.
Herbal preparations
It is always better to start with herbal preparations. They are effective, but have a mild effect on the body.
The simplest and most inexpensive medicines
- valerian preparations (tincture, herb and valerian tablets, Valokarmide, Valerin);
- preparations based on passionflower (Passiflora, Alora);
- motherwort (tincture, herb, tablets, lily of the valley-motherwort drops);
- peony tincture;
- St. John's wort-based medicines (Negrustin, Deprim, etc. These drugs can be taken for nerves even by children, but should not be confused with St. John's wort, which is drunk for indigestion, otherwise it can cause constipation).
There is an opinion among the people that in a stressful situation it is enough to drink valerian, as calmness and peace will immediately come. But here the placebo effect works rather, that is, the suggestion itself. In order for valerian, motherwort and other mild sedatives to help, they need to be taken regularly - at least two weeks a day. 1-2 times a day, only then nervousness and irritability can disappear.
Combined herbal preparations based on the collection of soothing herbs
- Phytosed;
- Fitosedan;
- Persen;
- Novopassit.
Regular use of soothing herbal teas also helps well - these can be monoteas or herbal mixtures that are sold in pharmacies. For many people, purely psychologically, herbal teas are more suitable, they are perceived not as a medicine that must be drunk, but as tea, as a drink, as a pleasant pastime.
Pregnancy, childbirth, caring for a newborn child is a strong stress for all systems of a woman's body and for the nervous system in the first place. Usually pregnant and lactating women are prescribed simple medicines for nerves, most often it is valerian, motherwort or persen, but only in the form of tablets or herbal decoctions (not alcohol tinctures!).
Medical preparations
Herbal tablets and tinctures do not always help and more effective remedies are needed. In addition, it makes sense to keep several sedatives with different active ingredients in the house, for example, valerian tincture and corvalol.
Alcohol solutions in drops (herbal tinctures supplemented with pharmaceuticals)
- Valocordin / Milocordin;
- Kali Zelenina;
- Corvalol.
- Nervoflux, etc.
These drops are taken as needed, not regularly, but when you need to calm down in a nervous situation (for example, a person was told stunning news, a quarrel, got excited).
Usually in such cases, the heart begins to beat strongly, the person cannot orient himself, is nervous. Corvalol or Valocordin, which are in every home, slow down the heartbeat and thus calm the general condition.
Preparations Glycine and Glycised stand apart - these are pharmaceutical preparations, but rather mild in effect, have a beneficial effect on sleep, and calm the general nervous state.
Serious drugs with high efficiency
They should not be drunk with mild nervousness, but only when simple herbal remedies no longer cope with the problem:
- Afobazole;
- Phenibut;
- Phenazepam;
- Tenoten, etc.
Contraindications
Who should not take stress medications without a doctor's prescription:
- Pregnant and lactating women. Including they cannot brew herbal teas, because many herbs can harm the child, you need to consider each component separately.
- Children. Most sedatives come from 12 years of age. In addition, it often seems to parents that the child needs something to drink for nerves, but in fact these are age-related changes that in most cases will pass without medication. Although sometimes doctors prescribe glycine to children as the most gentle drug for nerves.
- Individual intolerance. Of course, it is impossible to predict that a negative reaction will occur to any component, but allergy sufferers should be careful, especially with herbal preparations.
- Traumatic brain injury. With concussions and other injuries, sedatives are prohibited, because they can blur the overall picture of the disease and exacerbate the problem.
In any case, before buying any medicine, you must first understand your condition. If you don't know which drug to buy, ask your pharmacist for advice and be prepared to describe your problem so they can suggest medication.
Be sure to read the instructions for the drug, this can be done on the Internet or in a pharmacy. Pay attention to the side effects and warnings section: Some sedatives cause drowsiness or slowness of reaction, so they are not recommended for drivers or people with responsible work that requires concentration.
And remember! Prevention is always better than cure. If you feel that you need to calm down, life is a series of constant neuroses, drink simple herbal preparations and, perhaps, everything will work out and you won’t have to resort to serious medicines.
At an Israeli resort, a cook's assistant fired from a hotel staged a massacre by opening fire and barricaded himself in the kitchen. Only thanks to the composure of the arrived special forces, he was neutralized. The self-control of employees of special forces of all countries is taught first of all.
But can we - ordinary people - adopt the technique of self-control of special forces in order to be able to control our emotions and not splash out anger, while preserving our own nerve cells? Only for our readers shared professional secrets Oleg Tarasov, candidate master of sports in hand-to-hand combat.
HOW TO MANAGE YOURSELF IN STRESS SITUATIONS AND NOT BE NERVOUS
If you feel that the conversation threatens to escalate into a scandal, don't let yourself be trapped. It is best to start training on small things - in small skirmishes in transport, a store, when you just don’t like something, etc. Then, in a really serious stressful situation, you will be able to quickly cope with yourself.
Method one. Abstraction.
A very simple way: when you lose control, think of a completely different, pleasant situation or moment. For example, about which tropical island you would like to spend your next vacation on, or about a great movie that 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 the one that psychologists advise: count to ten, for example, for a child who does not obey.
Result. There is an opportunity not to show their 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 twist an object in your hands. Necessary condition- fix your attention on what you are doing (“I clench my fists”, “I fiddle with a pen in my hands”).
It also helps to freeze and tighten every muscle of your body as you inhale and relax as you exhale.
Result. You calm down.
HOW TO QUICKLY CALM YOURSELF AND PULL YOURSELF INTO 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 boss’s office or there is an important speech coming up, you need to be able to quickly, simply, and most importantly, quietly calm your nerves. At that moment, when you start to get angry or very nervous, a large amount of adrenaline is released into the blood in the body. All techniques of "calming" are designed to reduce its level as soon as possible. When there is a lot of adrenaline in the blood, the heartbeat quickens, the muscles are in hypertonicity, breathing gets confused, it becomes intermittent. Proper breathing is the most effective method“burn” adrenaline: the more oxygen your muscles get, the faster the adrenaline will decrease. There are several ways to breathe.
Technique first.
It aims to ensure that during nervous tension breathing has become in line with the state of the body. You need to breathe often and deeply. Take 3-4 deep and quick breaths. We inhale through the nose, exhale through the mouth. Then pause for 5 seconds and breathe as comfortably as you can. Then breathe in and out again. Repeat this 3-4 times.
Result. A lot of oxygen enters the body, and adrenaline goes away. And since there are no exciting factors, the person calms down.
Technique second.
It is aimed at using breathing to force the body to go into a calm state. Breathe a little deeper than usual. Just a little. If you breathe deeply, you will feel dizzy, 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 scolded 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.
Technique third.
It is associated with small muscular movements. But the goal is the same - to reduce the level of adrenaline.
On a sharp breath, clench your fists as tightly as possible, digging your nails into your palm, and sharply, without a 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 this.
Result. With sharp movements, you “burn out” adrenaline. Focusing on movement and breathing helps to distract from disturbing thoughts.
In our age of technology and progress, a person lives, to put it mildly, at a fast pace. Such a regimen definitely does not contribute to the improvement of well-being, physical and psychological. Today we will tell you how to calm your nerves, tone your psycho-emotional environment and relieve stress at home.
How to calm nerves and relieve stress - find out the reasons
To fix the problem, it is not enough only external influence. We need to look for the cause - the root that makes us get out of emotional balance.
Constantly being in a stressful situation
Situations in which a person is under intense pressure can lead to overexertion. For example, problems in personal life, at work, dissatisfaction financial position etc.
Wrong mode
Sleep is essential not only for children, but also for adults. With lack of sleep or too long sleep, a person will only feel tired, show a high degree of irritability. A healthy 8-hour sleep at a fixed time has a positive effect on the body.
Unhealthy food and broken diet
The lack of minerals, vitamins and water negatively affects the state of the nervous system. When compiling a diet, you need to take into account your age, lifestyle (active or sedentary), work schedule, body condition.
Work and Media Overload
When the head is filled with only working questions and unnecessary information from the yellow press, the fact of an overloaded nervous system is not surprising.
Stress Management Techniques
The return of emotional balance is a painstaking and lengthy process that requires patience. And so main question: how to calm the nerves and relieve stress? All manipulations are easily feasible at home.
No. 1. Start thinking positively
Don't let negative thoughts dominate your mind. You should literally light up everything around you. Smile, if not physically, then at least with your soul.
No. 2. Don't try to control everything
Trying to establish control over everything and everything, you will only create new conflicts, and you yourself will get even more tired. It certainly won't help solve problems. Learn to abstract and relax, even if there are a lot of things to do.
No. 3. Find a hobby
Activities that really interest you - great way relieve tension. It can be anything from knitting and drawing to punching a punching bag.
No. 4. Share your experience with a close friend
No. 5. go in for sports
Due to physical activity, the body begins to produce hormones of happiness - endorphins. Do yoga, dance, or clean windows. Exercising will not only help stop the flow of gloomy thoughts, but will also benefit your appearance or the look of your home.
No. 6. Do a self-massage
Here's how to calm your nerves and relieve stress. The advantages of self-massage are simplicity and ease of access. It can be done wherever you are, for example, at home. The effect of self-massage is similar to the effect of conventional massage. .
No. 7. Have a spa day
The feeling of a clean, rested body is indescribable, it will make anyone find themselves in seventh heaven with happiness. Let yourself feel those moments of absolute relaxation when you put on a mask, took a hot shower, applied moisturizer and lay down on clean, soft sheets. For complete immersion in the process, you can turn on relaxing music.
No. 8. Go shopping
One of the most favorite ways for women and men to relieve stress. Treat yourself to a new bun or a pair of coveted shoes ... As they say, any whim for your money (perhaps this is the only negative of this item).
No. 9. Meditate
Meditation is one of the most well-deserved ways to relax. It helps to clear the mind of buzzing thoughts. To calm your nerves, you need to sit comfortably, close your eyes and focus on one thing for 15 minutes, for example, the ticking of a clock. It is important not to get distracted by anything else.
A banal, but still effective way to relax and briefly be carried away to another world with other faces and other stories.
No. 11. Breathe
Since you can calm your nerves and relieve stress with breathing techniques, use it at home. You need to sit down and relax your muscles. Breathe deeply and slowly, trying to feel the body, every millimeter of it.
No. 12. Communicate with animals
It is believed that communication with animals has a positive effect on the human condition. Indeed, often the feeling of a warm hairball at your side relaxes you no worse than an antidepressant.
No. 13. cry
Sometimes it is useful to cry, giving vent to emotions and letting off steam. Many believe that tears are a sign of weakness that should not be shown in public. But no one is asking you to cry in front of millions of viewers. Tears should be perceived only as a small relaxation for the nervous system.
No. 14. have sex
Sex is a great release for both sexes. A passionate or slow connection of bodies allows you not only to have a great rest, but also to feel like a desirable person, raising your self-esteem.
No. 15. Take medication
Many are interested in drug treatment, so we tell you how to calm your nerves and relieve stress.
Drugs that help fight neurosis:
- antidepressants;
- nootropics;
- antipsychotics (appointment only with a psychiatrist);
- herbal preparations and tablets.
Tip: Medicines will help if you start thinking positively and become less obsessed with stress.
No. 16. Arrange Aromatherapy
Uplifting oil of mint, lemon, cedar. If you do not have oils, you can fry a little different herbs. Then read calm literature: Tolstoy, for example. The situation is rapidly improving.
No. 17. Eat chocolate
When deciding how to calm your nerves, we recommend eating dark chocolate. At the same time, it will turn out to relieve stress and become happier at home. Due to the release of endorphins, the body can experience a slight euphoria. Plus, it turns out that bitter (!) Chocolate treats sadness and depressive states. Therefore, it is very useful for our body in reasonable quantities.
No. 18. Get rid of unpleasant responsibilities
Answer the letter, fix that annoying chair leg. By crossing these little things off your to-do list, you will finally experience unprecedented relief that a little weight has been lifted off your shoulders.
No. 19. Say "YES!" fresh air
It is not necessary to immediately run out into the street, for a start it is enough to open the window and take a deep breath of fresh spring air. This small action often yields a disproportionately large positive result. The world is literally opening up!
No. 20. Add variety to your life
Organize your working time so that it includes multitasking, take on new work cases. The same actions every day is a typical but really powerful irritant.
No. 21. Buy antistress toys
Another great way to calm your nerves and relieve stress. For use at home, buy anti-stress toys or pillows. Compact, simple, they relax well through tactile sensations. It is even easy to make such a toy with your own hands, which can also distract you from problems for a while.
No. 22. Drink less coffee
Coffee is a good thing. It has a strong effect on the central nervous system, improves memory and concentration, increases productivity and mood. But this is only in small quantities. Excessive consumption leads to addiction, insomnia, depression and nervous disorders.
No. 23. Arrange an unloading day
No fast food, fatty and heavy food! Arrange yourself a "rabbit" holiday for the body. Thirst? Drink freshly squeezed juices (no factory chemicals!) Hunger? Salads, boiled vegetables with rice and more. Want something to chew on? Munch on carrots or eat berries. Such a fruit and vegetable one-day diet will give you a mood and good self-esteem, and the body - a useful respite. At the end of the day, you can treat yourself to chocolate-covered strawberries. Tip: make this item your habit and unload the body weekly.
No. 24. Write down thoughts
No matter how cloying and teenage you may seem this way, it's not such a bad option. The method helps to cope with anxiety, you will get rid of all the restless thoughts. In the question of how to calm the nerves and relieve stress, it is important to constantly analyze your psycho-emotional environment. At home, all negativity or anxiety is written down on paper, then an analysis is carried out.
No. 25. Learn to plan
This advice is popular in Denmark, which is considered the happiest country in the world. Every Dane believes that this is one of the main ingredients for a stress-free life. Knowing in advance what you will be doing throughout the week, you can afford to relax a little.
No. 26. Use the Hygge Method
And again, ways to relieve stress straight from Denmark. This funny Danish word means "the ability to appreciate the ordinary pleasures of life and enjoy the moment." The word "hygge" cannot be literally translated, but you can create its atmosphere.
For this you need:
- make your home/office cozy;
- invite guests;
- learn how to cook deliciously and pamper yourself;
- wear comfortable clothes;
- enjoy simple pleasures;
- start a hobby.
No. 27. Learn to take breaks in a timely manner
If you give yourself a break, no one will die, the apocalypse will not begin, etc. And this is very good! Learn to relax when your body is already at its limit. Too annoyed? Kill everything and go to bed.
No. 28. Love yourself
Self-love is an important component of a happy life. Do not neglect this point. Since it’s not always possible to calm your nerves, raise self-esteem and relieve stress the first time, download motivational literature from the Internet and improve every day. At home, constantly being in front of a mirror, as well as beautiful clothes, will help you fall in love with yourself.
No. 29. Respond appropriately to stressful situations
Unfortunately, we often start to get nervous and wind ourselves up because of various trifles, not noteworthy. It is necessary to think philosophically: “It does not matter what is happening around me. What matters is how I feel about it.”
No. 30. Ignore certain people
You need to avoid people who make you feel bad and lower your self-esteem. Do your acquaintances not support you in your endeavors, don't help, gossip behind your back? Abstract from them, you have the right to filter your social circle.
AT modern life Stress cannot be avoided, but this looming cloud cannot be ignored either. The main thing is to follow a simple but proven recipe: good sleep + varied food + the ability to relax + self-love = a happy, stress-free life.