Ways to calm your nerves at home. How to calm your nerves and relieve stress - the best tips and recommendations from experts

It will not be possible to eliminate various stressful situations, conflicts, quarrels or depression from everyday life. The human psyche instantly notices dangerous and harmful environmental factors and immediately reacts to them. Frequent emotional stress can disrupt the performance of the entire body. When figuring out how to relieve stress and calm your nerves, you need to objectively evaluate the existing nuances. Important points in choosing a particular product are:

• frequency of breakdowns;
• psychological condition;
• established, often incorrect, daily routine.

How to calm your nerves

There are several ways to get rid of irritability, excessive sensitivity to events, and bring your psyche back to normal. The most effective methods are the use of sedatives, natural remedies, traditional medicine complexes or special breathing exercises. You can increase their effectiveness by changing your daily routine, diet, or giving up bad habits. Necessary:

• spend more time outdoors;
• do not forget about proper sleep;
• establish proper nutrition.

Using sedatives

Strong medications intended to treat the nervous system are prescribed by specialists in emergency cases. Prescription sedative tablets have a special composition and are not recommended to be taken unless prescribed by specialists. The course of treatment should not exceed specifically established periods. This period depends on the degree of the unpleasant condition. How to relieve severe stress and calm your nerves with medications? Accept:

• “Atarax” (a medicine with a combined effect that additionally relieves sleep disturbances);
• “Glycine” (normalizes the state of mind, helps improve mental activity, does not have the properties of a sleeping pill);
• “Nervo Vit” (contains valerian extract, has a complex effect on the nervous system).

Tablets

Most sedatives available in tablets have a number of contraindications. They should be taken after consultation with a specialist. They are prescribed in case of emergency, when stress reaches its maximum manifestation. Traditionally, tablets are used to treat the consequences of severe emotional shocks, prolonged depression, and nervous breakdowns. Common prescriptions that help solve the problem, how to relieve stress and quickly calm your nerves are:

• “Tenoten” (available in different forms, intended for the treatment of neurotic diseases, stress conditions, taken by prescription);
• "Quattrex" (available in pharmacies with a prescription, refers to a broad-spectrum drug);
• "Phenazepam" (a highly active tranquilizer, has a hypnotic, muscle-relaxing effect on the body).

Natural sedatives

The most common herbal sedatives are:

• “Persen” (recommended to be taken at the time of neuroses, stressful conditions, as a prophylactic agent);
• “Novo Passit” (has a complex effect, but has some side effects, sold without a prescription);
• “Motherwort” in the form of tablets or tinctures (a sedative, considered safe, available in pharmacies over the counter);
• “Valerian” in tablets (calms the psyche, does not disturb sleep, helps fight anxiety, stress and other mental conditions).

Sedatives for sleep disorders

Some stress relievers that can calm the central nervous system include:

• “Adaptol” (relieves irritability, normalizes sleep, relieves the effects of stressful conditions);
• “Deprim” (contains St. John’s wort extract, has a calming effect on the body, relieves insomnia);
• “Melison” (lavender extract and a mixture of other herbs have a beneficial effect on the psyche and normalize sleep).

Using breathing exercises

Some methods to help cope with the problem do not involve the use of medications. Gymnastics will help you quickly figure out how to get rid of stress. Special breathing exercises can have no less effective effects on the psyche than medications. It is recommended to listen to soothing melodies while doing gymnastics. Breathing exercises for calming:

1. Relieving tension from the shoulders and neck (hands should be placed on the shoulders, while inhaling, move them as far apart as possible, repeat the exercise several times).
2. Relieving tension from the back (raise your arms up, while inhaling, stretch your body as much as possible, standing on your tiptoes, try to “reach the sky” with your hands, repeat up to 5 times).
3. Belly breathing (air must be inhaled and exhaled several times so that it fills not only the chest, but also the stomach).
4. Slow breathing to calm down (you need to inhale the air slowly and as deeply as possible, exhale sharply, repeat several times).
5. Active breathing through the nostrils (inhale air through the nasal cavity, capturing oxygen through the nostrils as much as possible).

When solving the problem of how to cope with stress, it is recommended to use a breathing technique from yoga. Inhale in four counts, then exhale, and hold your breath for the same amount of time. You need to repeat these steps several times. Experts note that noticeable relief of the emotional state occurs within a few minutes.

Through songs and music

The influence of certain melodies and sounds on the human psyche has been studied by psychologists for many centuries. It is believed that music to calm the nerves has no less effect than traditional medicine or medications. Doctors recommend listening to compositions by S. Rachmaninov, I. Bach, P. Tchaikovsky. Calming melodies include favorite songs or pieces of music that a particular person likes and during which he relaxes.

To eliminate stress, it is recommended to listen to special musical compositions for meditation and recording sounds of nature. Such relaxing sessions should be carried out not only during periods of nervous tension, but also regularly - to prevent breakdowns and neurosis. Melodies will be an ideal addition to gymnastics or the process of getting ready for bed.

Any drug intervention must come from the attending physician. You cannot prescribe treatment for yourself. Even seemingly harmless herbs can cause significant harm to health, especially if used incorrectly.

The following medications for frayed nerves can be purchased in pharmacies without a prescription:

- “Persen”;
- “Novopassit”;
- “Persevite” (“Persena”);
- tincture of valerian ();
- motherwort tincture;
- lemon balm tincture;
- mint tincture;
- ;
- peony tincture;
- .

It should be remembered that any sedatives lower blood pressure.

Most sedatives contain valerian and mint. But it is impossible to cure with a one-time dose. You must take these medications for at least a month. In this case, it is necessary to take into account individual tolerance to each component. It is worth knowing that long-term use can lead to constipation. Therefore, long-term use of valerian-based medications is not recommended for people suffering from this disease. In any case, consultation with a doctor is necessary.

A special sedative collection is also sold in pharmacies. It includes:

Peppermint leaves – 33.3 grams;
- water trefoil leaves – 33.3 grams;
- valerian rhizome – 16.7 grams;
- hops – 16.7 grams.

Two tablespoons of the collection are brewed with boiling water (400 ml). Leave for about 20 minutes. Then filter and drink half a glass in the morning and before bed.

Folk remedies to calm the nervous system

Tea made from mint, lemon balm, yarrow, oregano, thyme and St. John's wort in equal proportions can calm nervousness and relieve irritation.

Natural honey can be used as a remedy for insomnia and anxiety. To do this, just take one teaspoon of honey with warm water or milk. A stronger effect can be achieved by drinking warm herbal tea from a soothing collection.

It has an excellent calming effect. You can prepare it like this: 3 tablespoons of motherwort are steamed with boiling water (200 ml). The medicine is infused for 20 minutes and filtered. You should drink the infusion in the mornings and evenings for 15 days, a tablespoon at a time.

An infusion of thyme will help not only calm, but also strengthen the nervous system. It's very easy to prepare. One teaspoon of the herb should be poured with boiling water (200 ml) and left for one and a half hours under the lid. Drink before bed, adding a little honey to the drink.

A hot drink of fireweed tea is very relaxing and soothing. A teaspoon of herbs is steamed with a glass of boiling water and left to infuse for ten minutes. If you wish, you can add a little honey, then the drink will become more aromatic and healthy. You can drink this tea for quite a long time.

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Healing properties motherwort have long been known in folk medicine. Its ability to relieve nervous tension surpasses even the well-known valerian. In addition, it is effective in treating respiratory failure, heart disease and Graves' disease. The most effective remedy that contains motherwort is a tincture.

Instructions

For heart rhythm disturbances, 25 drops are needed motherwort on alcohol. Usually this kind of disease is treated with a course, so you should drink it three times a day for at least a week. The tincture is mixed with three tablespoons of water and drunk 30 minutes before meals. After using the tincture, it is recommended to lie down, so the effect will appear much faster. To calm a severe arrhythmia, after taking the medicine, you need to take a deep breath and not breathe for a while. The heart rate will gradually return to normal after a smooth exhalation.

Neurosis-like manifestations and neurasthenia are perfectly treated with pharmaceutical tincture motherwort. In these conditions, the dose of the medicine will be quite large - 40 drops. But this shouldn't scare you. Side effects from treatment are extremely rare, but a weakened nervous system when taken motherwort is being restored. For vegetative-vascular dystonia, the dose of the medicine will be similar. And head contusion in this dosage is an excellent auxiliary measure.

For poor vision, ophthalmologists recommend taking 35 drops of tincture motherwort on alcohol. Of course, motherwort alone is not enough in this situation, but as an additional measure it is very effective. For paresis and paralysis, the same is indicated. Reduced tone in the postpartum period is fraught with bad consequences. And in this situation, the same motherwort will help to cope with the problem. Take 35 drops of tincture twice a day.

note

In case of arterial hypotension and bradycardia, alcohol tincture of motherwort is contraindicated.

Peony tincture contains essential oils and organic acids. It is used both in cosmetology and medicine. With its help, you can improve the condition of your hair and skin, as well as overcome insomnia and vegetative-vascular dystonia.

You will need

• - peony roots;
• - vodka.

Instructions

For treatment, you can use both pharmacy and self-prepared tincture. In terms of efficiency, they are in no way inferior to each other. It takes two minutes to prepare, which is exactly how long it takes for the peony to brew. Use 50 g of fresh plant roots as raw material. Wash them thoroughly, pour half a liter of vodka, close the container tightly and put it in a dark place. Shake the liquid periodically, and after the allotted time has passed, strain the resulting tincture.

Accept tincture peony at night if you suffer from insomnia. Dosage for - 3 teaspoons. For teenagers, half the dose will be enough. Children under 14 years of age are contraindicated. Continue therapy for two weeks. If sleep problems return after discontinuation of the drug, repeat the course of treatment.

To improve your well-being before menstruation and to treat gynecological diseases, drink a teaspoon of tincture peony 2-3 times a day. It is preferable to take the medication before or during meals. The course of treatment for PMS is a week, and for other diseases of the female genital area - a month.

note

The drug is incompatible with some medications (antidepressants, tranquilizers, antipsychotics, etc.), so to avoid complications, take peony tincture only after consulting a doctor.

Morning is not the easiest time for most people. Starting your day right is very important. This is why it is so important to drink and eat the right foods in the morning.

Drinks are a good way to wake up the body

Sleep slows down every cell of the human body, biochemical processes are suspended. To fully restore dormant functions, the body needs a couple of hours, only after this moment you need to start breakfast. However, today some people do not have that amount of time in the morning, but it is nevertheless necessary to wake up and awaken the body. To speed up the awakening process, it is advisable to drink a glass of clean, still water on an empty stomach. This will allow you to compensate for fluid loss during sleep and “wake up” your stomach. In the morning, the intestines and kidneys work, removing toxins. Water speeds up this process.

If your body is accustomed to a heavy breakfast, try to move it forward a little by drinking water before breakfast. A glass of water is ideal for any body. But you can supplement it with other options. For example, the European habit of drinking freshly squeezed orange juice in the morning makes a lot of sense. The essential oils of this citrus fruit stimulate digestion and the functioning of the urinary and gall bladders. However, if you have a stomach ulcer, orange juice is worth water.

If your body is generally healthy, but you don’t have the strength to do anything in the morning, try drinking a glass of sweet soda. This drink will give you enough energy for the morning push. But this is a last resort option and should not be used regularly.

Coffee is not a panacea

In general, natural juices with ballast substances and pulp activate the digestive glands and promote the absorption of heavy foods, so it is also better to drink them before meals. However, if you are used to having milk porridge for breakfast, replace the juice with another drink. In this case, coffee or tea can replace juice, but it is not recommended to drink coffee on an empty stomach, at least not black coffee. So flavor it with cream. If you have atherosclerosis, gastric ulcer, or gastritis, prefer tea to strong coffee. Black teas, by the way, can also invigorate well.

If you prefer fermented milk drinks, drink them separately from other foods. This way they will bring the maximum amount of benefit.

Undeservedly forgotten as a morning drink. But this is a great option. The combination of sugar, hot milk, and dry chocolate can provide the human body with energy for a long time. In addition, cocoa contains a fairly large amount of minerals, vitamins and proteins.

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Sleep disturbance is a serious problem that indicates a disrupted biorhythm. While you understand the reasons, you need to support the body’s strength and take a sedative for insomnia.

You will need

• - "Menovalen"
• - "Melatonin"
• - "Valerian"
• - "Ethyl bromizovalerianate"
• - "Valocordin"
• - "Phenobarbital"
• - Mint and lemon balm leaves
• - Beetroot juice
• - Honey
• - Motherwort
• - St. John's wort
• - Yarrow
• - Chamomile flowers

Instructions

In case of any ailment, a person does not want to waste time on finding out and going to the pharmacy. In order not to harm the nervous system, you should take pills for insomnia. Menovalen is a safe sedative. It relieves stress, has virtually no side effects and is not addictive. This sedative for insomnia is taken in courses, the purpose of which is to completely restore sleep. The good thing about Menovalen is that you don’t feel drowsy in the morning after taking it.

If you have confused day with night, you should give preference to Melatonin. The medicine is made on the basis of a hormone produced by the body at night. These are not sleeping pills, but pills for natural rhythm restoration. The drug is especially suitable for night owls who have difficulty getting up in the morning.

People who prefer tablets for insomnia will like the gentle effect of Valerian. You just need to agree on the dosage with your doctor: for mild sleep disorders, tablets will help. For serious disorders of the nervous system, concentrated drops are needed.

You can also use Ethyl Bromoisovalerate, Valocordin, Phenobarbital, or simply use peppermint oil. But it’s best not to be lazy and adopt folk recipes for combating insomnia.

Herbal medicine takes longer than treatment of sleep disorders with drops and. But its effect lasts for years. The easiest way is to drink tea with mint and lemon balm leaves every evening as a preventive measure. If you are not allergic, you can improve the taste of the drink with lemon and honey. But there is too much sugar in soothing tea - on the contrary, it excites the brain, leading to insomnia.

Motherwort is indicated for severe stress and depression. First you need to prepare an infusion by pouring 3 dessert spoons of crushed leaves with a glass of hot water and leaving it covered for a quarter of an hour. Drink the strained infusion one dessert spoon 4 times a day with equal intervals between doses. In order not to suffer from a regime that is sometimes difficult to follow, you can drink tea. The tea leaves are prepared from motherwort, St. John's wort, yarrow, mint and chamomile, taken in a ratio of 2:2:1:1:1. For 1.5 cups of boiling water you need to add 2 dessert spoons of the mixture. Drink before meals and at night.

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Medicines used to treat insomnia can be addictive. For mild forms of sleep disturbance, it is worth using herbs that will help normalize sleep and stabilize the cardiovascular system and autonomic function.

You will need

• - hawthorn fruits;
• - valerian;
• - red elderberry;
• - ordinary oregano;
• - St. John's wort;
• - angelica;
• - fireweed;
• - hemp seeds;
• - lavender;
• - alfalfa;
• - lemon balm;
• - mint;
• - motherwort;
• - peony;
• - chamomile;
• - knotweed;
• - hops;
• - clover.

Instructions

Decoctions and infusions of blood-red hawthorn fruit stabilize the functioning of the cardiovascular system, have a relaxing effect and are traditionally used to combat insomnia as part of sedative preparations.

Valerian has a powerful sedative effect, normalizes heart function and autonomic function. It is used to treat insomnia not only as part of preparations, but also as monotherapy.

Oregano has been used for many centuries as a folk remedy to stabilize sleep, eliminate symptoms of autonomic instability, mood lability, and irritability.

St. John's wort helps get rid of mild forms of depression, stabilize mood and sleep. It is used in the form of decoctions, infusions, and as part of herbal medicines intended to treat depression.

In addition, many other herbs with a sedative effect can be used to treat insomnia and stabilize sleep: angelica, fireweed, hemp seeds, lavender, alfalfa, lemon balm, mint, motherwort, peony, chamomile, knotweed, hops, clover.

Herbal infusions for the treatment of insomnia can be purchased at a pharmacy or prepared independently using medicinal raw materials in appropriate proportions.

Collection No. 1. Mix 20 g of valerian roots, crushed hawthorn and elderberry fruits, add 10 g of lemon balm, chamomile and hops. Brew one tablespoon of the resulting mixture in a thermos with half a liter of boiling water. Leave for three hours. Take the strained infusion one third of a glass three times a day.

Collection No. 2. Mix three parts each of oregano, lavender, angelica, valerian, motherwort, add one part each of St. John's wort, peony, mint, and hemp seeds. Brew and take in the same way as indicated in the first recipe.

note

Before using herbs and herbs with a sedative effect, you should get a doctor’s recommendation. Herbal medicine is contraindicated during pregnancy and lactation, in case of cardiovascular diseases, against which hypotension is observed. Also, herbal infusions cannot be used if you have an individual intolerance or allergy to any components of plant raw materials.

"Corvalol" is a sedative vasodilator drug that is widely used for insomnia, increased irritability, hypochondriacal syndrome, and neurotic conditions. The medicine can be used to relieve spasms and relieve symptoms of functional disorders of the cardiovascular system.

Instructions

The drug should not be used in case of severe liver or kidney failure. The use of Corvalol during lactation is prohibited. If a woman requires medication, the doctor may consider switching the patient's child to alternative feeding methods. It is worth noting that the drug is contraindicated during pregnancy. During use, do not exceed the prescribed dosage. If the condition worsens, you should stop taking the drug and seek advice from a specialist.

Side effects of Corvalol include increased drowsiness, dizziness, and decreased attention. Some patients may experience allergic reactions, as well as symptoms of bromine poisoning, including depression, rhinitis, impaired coordination of movements, diathesis, and conjunctivitis.

The product should be taken orally, dissolved in a small amount of water (30-50 ml). The medicine should be taken immediately before eating, 15-30 drops, depending on the doctor’s instructions. If necessary (for example, at the moment) it can be increased to 50 drops. When prescribed to children, a solution of 3-15 drops per day should be made. The chosen dose should depend on the age of the child and the type of his disease. The course of treatment is determined by a specialist in accordance with the individual indications of the patient.

Since the drug, as well as almost 80% ethanol, during the treatment period the patient is not recommended to engage in activities that require increased concentration and speed of reaction. The medicine slows down the activity of the nervous system, and therefore after taking it you should drive with extreme caution.

With prolonged use of Corvalol, a person may develop dependence on the drug. To completely discontinue the drug, you may need to consult a doctor. Also, with long-term use of the medicine, bromine may accumulate in the body, which can cause corresponding consequences for the body. For example, as a result of intoxication, a very sound sleep is possible, in which a person cannot be woken up, or constant fatigue. In case of severe overdose, depression of the central nervous system, amnesia, incoherent speech, euphoria, drop in blood pressure, and in special cases, coma begins.

We bring to your attention 15 tips on how to calm women's nerves at home. Modern life is filled with constant stress, surprises and unforeseen situations, and the rhythm of life of many women reaches simply colossal speed. You need to do your best at work, look after the children, keep the house clean and tidy, cook food, and so on. The tasks of a modern woman can be listed for a very long time, and many simply forget that among all this bustle and hassle, it is also necessary to have time to enjoy life, relax and restore the nervous system.

Most often, older women are engaged in achieving inner peace, and even then not always, but in youth it seems that the nerves are iron and the body is eternal, so there is no point in feeling sorry for it. In fact, you need to take care of your nervous system from a young age, trying to maintain internal balance and maintain a normal emotional state. Today we’ll talk about how to calm your nerves and put your thoughts in order without leaving home.

What will help you calm down?

Unfortunately, a young, ambitious woman with a lot of responsibilities and tasks simply does not have enough time to stop, breathe and calm herself down. The day is scheduled literally minute by minute, and the experiences and anxieties accumulated in the soul have to be put into the background in the mind, because first of all it is necessary to complete the tasks planned for the day. And after a busy day, you want to fall asleep quickly and not think about anything - there is simply no time for relaxation of the mind. It is worth noting here that often the decisions made by a person on the verge of a nervous breakdown are erroneous, incorrect and hasty. This is where problems at work begin, a decrease in work efficiency, a woman no longer has time to do what she planned, which causes even greater nervous tension. This is how a real vicious circle is formed.

In order to relieve stress and calm nerves, you need to clearly determine what situation made you angry, think about it, think through options for solving the problem, and only then move on. But you should spend some time on this. Let’s say the situation at home has become tense due to your constant busyness. My nerves are tense, I don’t want to go home after work, because I’m sure another quarrel awaits. Stop and think: maybe there are ways to spend more time with your family? Discuss this issue calmly with your husband, then talk to your boss, for example, about working five rather than six days a week, or taking part of the work home. Understand the situation, and nervous tension will gradually disappear.

The main thing is not to screw up your consciousness, convincing yourself that the problem cannot be solved, and every day the situation will only become more complicated. In order to solve a problem, you need to have a cool mind, and coming home and regularly making trouble, defending your rightness, is a direct path to worsening the situation.

In fact, nervous shock is also a disease, only not of a physical, but of a psychological nature, and it also gives complications and can be advanced to an incurable form. Therefore, you should treat your emotional state with care, not even neglecting to take a couple of days off at your own expense, and sort yourself out, calm your nerves, improve your family relationships, or think about how to solve difficult work issues. Only after you deal with your subconscious feelings can you find solutions to the problem. Well, for our part, we have selected 15 tips for you that should support the nervous system and help calm your nerves at home. You can turn to one or several tips at once, the main thing is to concentrate on what you are doing and let go of all extraneous thoughts.

Calming down at home: 15 tips on how to improve your emotional state and calm down.

1. Breathing exercises.

It has long been proven that with the help of breathing exercises you can significantly improve not only the emotional background, but also the overall well-being of the body. Please note that a person's breathing rhythms radically depend on how he feels on a psychological level, and as soon as a stressful or tense situation arises, people begin to breathe at a different pace. You can calm your nerves by controlling your breathing processes, for which there are several special techniques developed by specialists. If stress occurs suddenly, then with the help of a one-time use of breathing exercises you can significantly calm your nerves. But to fully restore the nervous system, you will have to repeat the exercises with some regularity. Here are some of them:

Deep breaths. It is necessary to keep your back straight, straighten your shoulders, and inhale the air as deeply as possible, slowly, and then exhale completely, releasing your lungs gradually. You must strive to ensure that the exhalation exceeds the inhalation in duration. After exhaling completely, hold your breath a little and repeat the exercise again.

Breathing according to yoga techniques. Here the nervous system should calm down precisely at the moment of exhalation, on which you need to focus all your attention. If inhalation increases tone in the body, then exhalation relaxes, helps you feel calm and peaceful. You can learn more about this technique in yoga classes, or simply by studying the rules for its implementation on the Internet.

Beginners in the field of breathing exercises should be extremely careful with the exercises. Do not delay the implementation, and if out of habit you experience a feeling of weakness, dizziness, or poor health, you should immediately stop breathing exercises.

2. Learn mentality.

In order to calm your nerves, it is not enough just to do the exercises; you need to be able to put yourself in the right mood. If you do breathing exercises or take a bath with the thought that life is going downhill and nothing can be done, then it will not be of any use. You need to learn to control your subconscious, setting yourself a positive direction of thinking. Being in this mood, you can learn to control your own nervous system. For example, if you feel strong tension or emotional outburst, resort to the following settings: “Everything that is not done is for the better”,“The problem is solvable, there are no hopeless situations”, “I have close people who will always help me”, “I’m strong, and I can cope with the task, everyone can do it, so I can do it too”, and so on.

In order to relieve stress and calm your nerves, you need to choose for yourself the attitude that will encourage and help as much as possible, and then regularly remind yourself of it, repeating to yourself. It is also important to understand the situation itself, which caused nervous tension, and to understand why the circumstances developed this way. When the brain thinks chaotically about a problem: "Everything is bad", he simply cannot concentrate on understanding what exactly the reason is, and from which side he should look for a solution to the problem. And having set a clear setting: “Now I’m stressed because yesterday I didn’t have time to complete my work plan”, for example, options for solving the problem will immediately form: you need to come to work earlier tomorrow, or take some of the work home, and so on.

When a person knows what he should do, the mind calms down and nervous tension goes away.

3. Water procedures.

It’s not for nothing that they say that when your nerves give out, you need to turn to water treatments. This could be a simple shower at home, a bath with aromatic oils, or a visit to the spa. At the subconscious level, a person associates water procedures with getting rid of unnecessary thoughts, cleansing not only the body, but also the mind. Therefore, in order to calm your nerves, experts recommend spending some time in a warm shower before going to bed. Although a contrast shower, as well as a douche, are good for health, they do not calm your nerves, they only excite you, so you should choose a comfortable water temperature.

To stimulate the soothing effects of the shower, you can listen to your favorite songs while bathing, create pleasant lighting and light an aroma lamp with your favorite soothing oil. After completing the procedure, go to bed, having previously dressed in things made of soft, natural material that are pleasant to the skin.

4. A comfortable environment as a way to calm your nerves.

A person is a creature that is very dependent on the environment, so try to organize maximum comfort for yourself. Sound, healthy sleep helps relieve stress and calm nerves at home. And in order to fall asleep with pleasure, you need to organize a comfortable sleeping place for yourself: make the bed with fresh, fragrant bed linen, choose a comfortable mattress, clean the room. A clean, comfortable environment will help you go to sleep faster, as well as recover as much as possible during your rest.

5. Take time for yourself.

Modern women, for the most part, are forced to solve many problems at once, family, household, and work. But you still need to find some time to let go of all thoughts about them, free your consciousness and thoughts, and take care of yourself. We are not talking about going to beauty salons or shopping centers; for many this has already become an integral part of life, and does not have the effect of relaxation. Although, if this technique helps you, then you can do shopping therapy. Or just forget about all the problems, think about something pleasant, relax, and be free from constant hassle, at least for a while.

Constant stress on the nervous system leads to negative consequences. If you have been in a stressful situation for a long time, it is better to take a vacation and go on vacation abroad, or at least to one of the sanatoriums in our country.

6. Massage.

Everyone knows this way to calm the nerves. It’s great, of course, to undergo a massage course during sessions, letting go of all problems and worries, but if this is not possible, you can solve the issue yourself. You've probably noticed that a person who starts to get nervous, without noticing it, runs his hand over his head. So, this is justified by the fact that the scalp and face are very rich in nerve endings, and even basic stroking of the hair helps to calm down a little. Try to massage your scalp yourself, imitating a comb with your fingers and moving from the forehead to the back of the head. Using massage movements, rub the temple area, forehead and cheeks.

7. Sweets as a way to calm your nerves.

Despite all the diets and restrictions, during times of stress you can allow yourself to eat a little sweet, because sweet foods contain certain hormones that have a calming effect on nerve cells. So think of it as a medicine in this case, which you need to take to cure your nerves. It's not about eating a bucket of ice cream or a huge piece of chocolate cake. It is quite possible to replace such high-calorie foods with prunes, dried apricots, honey or dark chocolate in small quantities. Of course, stress is not a reason to overeat, since in the future there will be another source of stress, such as extra pounds. Everything is good in moderation.

8. Movement is life.

As experts have long confirmed, during movement the circulation of blood flows in the body improves, therefore, substances useful and necessary for it move faster and reach their goals. Therefore, if your nerves are getting worse, engage in some kind of moving, active activity. For example, if there is a conflict at home, go to the store or just take a walk in the park, putting your thoughts in order. If you can't complete a task at work, take a break by choosing a task that requires movement.

If we talk about regular and not one-time calming of nerves through physical activity, you can choose to visit the pool, fitness center, take up dancing, simply do exercises or stretching at home - whichever suits you best. The main thing is to remember that your goal is not to win a medal, but to calm your nerves, and there is no need for overload in such a matter. Therefore, listen carefully to your body, if it is tired, do not force yourself and just rest.

9. Change of interior.

We are not talking about starting repairs, as this will put even more stress on the nervous system. But rearranging some furniture, interior items, just cleaning out your wardrobe or sorting out your desk is what you need. On a subconscious level, a person who puts things in order around him puts things in order in his own thoughts, putting all problems and tasks on shelves, like books in a closet. According to psychologists, by changing the place of twenty-seven objects in a familiar, surrounding environment, you can make room for energy circulation. Consequently, this will help improve your emotional state, calm your nerves at home, and improve your own thought process.

10. Creativity.

For many people, in order to relieve stress, it is advisable to put on paper everything that makes them nervous. It doesn't matter what style or how you draw, the main thing is that drawing has strong calming properties. A person relaxes, giving himself completely to his activities, while nerves become less tense and problems recede into the background. It’s not for nothing that such a thing as coloring books for adults is gaining more and more popularity. "Anti stress". Here the pictures consist of the smallest details that need to be colored in different colors using pencils or felt-tip pens.

In the process of painstaking coloring, a person is distracted from problems, the mind relaxes and after some time the nervous tension recedes.

11. Aromatherapy.

You can also calm women’s nerves by influencing the body through the sense of smell. There are many essential oils that are used for relaxation. These include lavender oil, tangerine or orange, chamomile, bergamot, geranium, and some others. The ways to use them are also different, and you can choose the one that suits you based on your preferences. Some people like to take a bath with oil, others like to rub their skin with it or use it during a massage. You can simply light an aroma lamp and sit on the sofa with your favorite book. The main thing is not to overdo it with the amount of oil, since too saturated air or the entry of a large dose of oils into the body has an exciting effect on the nervous system.

12. Correct lifestyle.

In order to calm your nerves at home, it is enough to reconsider your attitude towards sleep and nutrition. To keep your nervous system strong and less exposed to external irritants, you need to get enough sleep and eat right. If, after all, your nerves are damaged, then you need to take your lifestyle even more seriously: avoid watching TV at night until three o’clock in the morning, and avoid spicy, fatty foods. Analyze how many hours your body needs so that getting up in the morning is not difficult and almost painful, and go to bed at the appropriate time. It may be difficult at first to get into the habit of falling asleep early, but over time it will become a habit, and you will feel how much calmer you have become about problems.

When a person has a lot of responsibility, he feels constant tension, so he simply needs proper rest. Otherwise, even a small problem can actually drive you crazy at the moment when your stress resistance reaches its limit. A simple traffic jam or cold coffee results in real hysteria.

Often, after overcoming nervous breakdowns, people then suffer from maximalism. If they start drawing, they try to do it perfectly, if it’s about sports, but they exhaust themselves in the gym for several hours, and so on. Then there will be no effect from such calming, but only a new reason for stress will appear: the drawing is not beautiful enough, and yesterday’s run was too short.

The key to calming your nerves using these methods is to remain calm. All actions must be performed measuredly, for the benefit of the body and emotional state, and without subjecting it to new tests.

13. Laughter prolongs life.

When a person laughs, endorphins are produced, the so-called hormones of happiness. They will help you overcome nervous tension. We are talking here not only about having fun with friends in the company, but also about watching funny films or videos, reading jokes, and so on. Any reason to laugh heartily can cut your nervous tension in half. Therefore, try to find as many reasons for joy, laughter and fun as possible; even the simplest brochure with funny stories bought from the metro can have a positive impact on your state of mind.

14. Sedatives.

If stress really goes off scale, and the above methods do not have the desired effect, you can turn to sedatives. It is advisable to choose products that are based on natural ingredients, herbs, tinctures, soothing tea. In principle, you can also buy a special mixture at the pharmacy that calms the nervous system. Or prepare it yourself from herbs such as chamomile, valerian, lavender, mint and others.

But any sedatives cannot be taken on an ongoing basis, otherwise, indifference to the outside world, apathy, and drowsiness may occur, which is also not the best way out of the situation. Therefore, again you should remember that everything is good in moderation.

15. Advice from a psychologist.

This type of solution to the problem is not yet very common in our country, although it is gradually gaining popularity. But in the West, if the slightest psychological problem arises, a person does not hesitate to seek advice from a specialist. And this is the right approach - the sooner you start solving the problem, the less advanced the stage of its development. So if you feel that the tension is growing, your nerves are giving way, then you should make an appointment with a psychologist. The specialist will conduct a series of studies, tests, and identify the cause of your anxiety, after which he will help you find a way out.

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

Illness or bad character?

Gradually, not immediately, but those close to me began to notice that my character began to deteriorate. From a calm, good-natured woman, I turned into a kind of fury who is infuriated and irritated by everything. The feeling that now I would simply be torn apart from hatred of others has become familiar.

I didn’t want to live in a state where any tiny problem can unsettle me, when negative emotions go off scale, my heart beats wildly, and my eyes become bloodshot. I didn't understand why this was happening. Maybe I got sick with some serious illness, and my body reacts to it in this way?

The unknown and scary thoughts forced me, after several months of agony, to make an appointment with my local doctor. Imagine the surprise when Dr. advised me to see a neurologist . “Honey, you're stressed. “Nerves need to be treated.”

“She’s so smart, she should have referred her to a psychiatrist, but I can handle such nonsense as stress myself!” - I thought irritably.

Stress: what is it?

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

While studying this problem, I realized that there were three stages of stress:

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

It seems that two stages passed unnoticed by me. Apparently the “bell” worked very weakly and I didn’t hear it. I unexpectedly found myself on the threshold of the most difficult stage. One thing was good that this “disease” was not fatal. My nerves urgently needed to be put in order, but how?

How did I overcome stress at home?

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

I am a persistent woman; if I take on something, I must bring it to its logical conclusion. Having scoured the entire Internet and rummaged through specialized literature, I realized the main thing: it is urgent to change my lifestyle. For these purposes, I even developed an entire program, which I called “12 to calm my nerves.”

Switching to a balanced diet

I think this method is the most important. After all Our appearance depends on how we eat, and our mood depends on how we look.

I won’t lie: I used to consume foods completely uncontrollably, especially sweets. I used them to eat up my bad mood. Indeed, for some time I felt better, I calmed down, but then the irritation rolled in with even greater force.

The first thing I did was review my menu.

• Instead of flour, fatty, sweet and salty foods, I included cereals, soups, vegetables, fruit salads, etc.
• I started eating small portions 5 times a day.
• I drank two liters of plain water a day.

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

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

Simple exercises as a way to relax

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

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

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

Some psychologists also suggest doing any physical exercise (squats, bending, lifting weights). I found it boring and uninteresting, so I replaced them with dancing in front of the mirror to fiery music. You jump for ten minutes and your mood immediately improves.

Walking is the most accessible way to combat stress

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

Contemplation is akin to meditation. You can do it anytime: during your lunch break by the window or on your way home from work. Contemplation helps to distract yourself, temporarily forget about current problems, and abstract yourself from troubles. Try it, I promise you will like it.

Learning to calm down with breathing

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

To calm down and tone the body, I use only two, and that’s enough for me.

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

• Long inhale and quick short exhale.

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

Getting rid of stress in your sleep

During periods of nervous breakdown it is necessary. Don’t be afraid to put off all important things until “later”; give your body the opportunity to recover.

We wash away all sorrows with water

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

The smell of happiness - aromatherapy

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

Relaxation with your favorite music

By the way, about music. Now, while I still don’t have an aroma lamp, I, in those moments of my life when psychosis just goes off scale, I turn on calm music and light candles. I sit in my favorite chair, look at the candle fire, gradually forget about all my problems and calm down.

Relieve stress with massage

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

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

Vitamins to increase stress resistance

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

Calm your nerves with folk remedies

Do you think aromatherapy, contemplative walks and breathing exercises are a waste of time? This means that things are very bad for you, and more serious measures need to be taken. Just don’t rush into taking antidepressants, there is a possibility of doing even more harm to your health. Refer to proven “grandmother’s” recipes.

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

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

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

Medicinal way to deal with stress

In particularly advanced cases, you cannot do without sedatives. But again, these are not antidepressants, but herbal preparations. They provide a lasting, long-lasting effect, and, importantly, act gently on the body without destroying it.

There are many similar drugs in pharmacies now, but I specifically like them better.

In the hectic pace of life in the modern world, very often situations arise that can take away your peace of mind and seriously shake your nerves. Some people are weak under stress and recover from it very quickly. And others, on the contrary, take a very long time to recover from the stress they receive. It happens that one unpleasant unexpected little thing can leave a mark for the whole day (or even longer).

However, nervous breakdowns do not usually appear on their own. As a rule, they indicate a weakened nervous system. There are several signs that indicate in advance that your nerves are not in order.

Symptoms indicating increased nervous tension:

• Bad dream
• Sense of anxiety
• Irritability
• Hot temper
• Indifference to everything
• Diffidence

Having a constant source of stress

Our nervous system is designed in such a way that it periodically needs shocks. There is nothing wrong with short-term experiences, and, as a rule, they do not have a negative impact on health. A completely different matter is external factors that constantly put pressure on us. They lead to neuroses and a state of nervous tension. These could be conflicts with others, problems in your personal life, at work, in the family, dissatisfaction with your social and financial situation, etc.

Wrong daily routine

If you go to bed too late or sleep less than 7 hours a day, sooner or later this will lead to the accumulation of fatigue, and, as a result, to nervous breakdowns. Remember that for normal functioning the brain must be fully rested. Lack of sleep leads to chronic oxidative stress, which negatively affects the functioning of all organs, especially the nervous system. You should also make time during the day for proper rest and food.

Poor nutrition

If your body does not receive enough proteins, microelements and vitamins, this can also negatively affect the state of the nervous system. The most important element for the nervous system is magnesium. Therefore, you should regularly eat foods that contain it in high concentrations. It is also very important to consume foods containing antioxidants, such as vitamin C, to strengthen the nervous system.

What can you do to strengthen your resistance to stress?

Of course, we are all individuals. For some, one method will be effective, for others, another. Try the methods below and choose the ones that suit you best

Normal sleep

Try to sleep at least 7 hours a night. The optimal sleep duration is 8-9 hours. Of course, in our time, filled with worries and running around, it is sometimes difficult to find time for proper sleep. But if you can't get enough sleep every day, then be sure to do it at least once a week.

Proper nutrition

Eat foods rich in antioxidants such as vitamin C and microelements such as magnesium and potassium. They are found in fruits and vegetables, nuts, legumes, citrus fruits, and bran. Dairy products and yoghurts rich in amino acids are also beneficial. Eat more often, but little by little, do not overeat. Do not overuse coffee and other nervous system stimulants.

Medicines

This method is best used only in extreme cases, so as not to form drug dependence. However, some remedies, for example, those based on herbs - valerian, motherwort, chamomile, mint, are time-tested and have a minimum of side effects. In severe cases, most likely, they will not help, and then you cannot do without antidepressants. But, of course, before you start taking this or that drug, you need to consult your doctor.

Avoid stressful situations whenever possible

There are not very often situations in which you really need to be nervous. As a rule, we get irritated over trifles - traffic jams, a late bus, a queue at the store, bad weather, someone accidentally saying a rude word. Remember: what matters is how we feel about a situation, not what actually happens.

Physical exercise

Physical activity helps to maintain the body in optimal condition all the time and not gain excess weight, which is especially important for people with sedentary office work. When exercising and playing sports, hormones that are produced by the body during stress and nervous tension are also burned. At the same time, endorphins are produced - the so-called “happiness hormones”.

Walks

It is preferable to walk somewhere in quiet places, away from the bustle - in parks, squares. Walking in the fresh air not only enriches the body with oxygen and provides useful physical activity, but also allows you to switch attention from a disturbing problem to the beauty and diversity of the world around you.

Communication with pets

Our four-legged friends, cats and dogs, have outstanding stress-relieving abilities. Regular care for animals and communication with them can distract us from other life problems. To reduce irritation, sometimes it is enough to simply pet the cat. And even simply watching aquarium fish significantly relieves stress.

What is the best way to calm nerves for men and women?

Research has shown that men and women react slightly differently to stressful situations, and methods for relieving stress are also slightly different for both sexes.

It is useful for women to cry, giving vent to their emotions and letting off steam. Many women find it helpful to go shopping and buy something they have long liked. It is also useful to chat with a friend, eat something sweet - candy or fruit.

These tips may not always help men. After all, the same tears are not accepted in a man's world. For men, it is best to exercise or take a shower. Sex is also a wonderful release for the stronger sex.

Methods for quickly relieving stress

Of course, you need to strengthen your nervous system gradually. However, even the most cold-blooded people are not immune to stress, which can catch us at the most inopportune moment and in the most inopportune environment. Many people know how to cope with nervous tension, and for them such situations do not pose a problem. But if you don’t know how to calm your nerves and relieve stress, then you should listen to the advice of psychologists. They offer several proven methods of calming, each of which helps get rid of negative emotions in a few minutes.

Method 1

Wherever you are at the moment when you had to lose calm and get nervous, this method will help. Ideally, you need to sit comfortably and relax. If there is nothing to sit on, then you can apply the technique while standing. But in this case it will be more difficult to relax physically. The essence of the method is to visually change the picture. Since people visually perceive the main part of all information.

According to scientists and psychologists, pictures that combine water and white colors best calm the nervous system. So after you have settled into a comfortable sitting position, close your eyes and relax. Try to normalize your breathing so that it becomes smooth and calm. Mentally imagine the sight of white water flowing down on you. It flows from the head and flows throughout the body, washing it, and then flows from the legs to the floor. Imagine a funnel on the floor to drain water. This is where the water from the floor goes. And along with the water, all the dirt of problems and negative thoughts is washed away.

You feel cheerful and fresh. All worries were washed away by the pleasant white water. Finally, with your eyes still closed, take as deep a breath as possible. Open your eyes and go about your business.

Method 2

In this case, water also comes to the rescue. But this time it is not imaginary, but real. Whether you're at home or at work, you need privacy in the bathroom. Well, or where you can be alone and where there is at least a tap. Unbutton the top buttons of your shirt or blouse, remove your tie, or let your hair down (depending on your gender). Open the water and normalize your breathing.

Then wet your hands under cool running water. And slowly start massaging your neck with your fingers. Do this by barely touching your wet fingertips to your body. But add effort little by little. And having reached the maximum pressure, reduce the force again. When you finish this simple massage, wash your hands. Then simply rinse your neck with cool water. And feel how the water took away the negativity and gave you vitality. Now take a deep breath and get yourself in order.

Method 3

Be alone with yourself. Inhale deeply and exhale sharply. Take a towel, a rough piece of cloth, or even a wool blanket. The coarser the fabric, the better for you. The main thing is that the fabric is dry. Grasp the towel tightly with both hands and begin to twist it with your hands as hard as you can. You need to do this as if you washed it and twist it.

Twist, straining all your muscles to the maximum. When you feel that you have reached the peak of tension, suddenly relax. You should also immediately relax your arms so that they drop and hang. The towel should fall out of your hands and fall to the floor. Feel at this moment absolute calm and relaxation in all muscles, in every cell of the body. Feel that the tension in your thoughts has also passed, and they have become pure.

How to relieve stress at home

Often some experiences haunt us when we are at home. If this happens to you, then you can use very simple ways to relieve nervous tension. Below are tips on how to calm your nerves and relieve stress at home.

Water procedures

This can be either a shower or a warm bath. The positive effect of water procedures is explained by the effect of water on the sensory receptors of the body. To enhance the effect, you can add a solution of sea salt, essential oils of lavender, pine or mint to the bath.

Aromatherapy

Pleasant aromas affect our sense of smell and give a powerful calming effect. To create an atmosphere of beneficial odors, sprays, aroma sticks and aroma lamps are suitable.

Physical exercise

Even simple cleaning of the house will help relieve stress and fatigue, and switch to something that will help you forget about troubles. You can also do gymnastics, dancing, running.

Listening to music, nature sounds, watching movies

After a hard day, it can be useful to listen to relaxing music. Surely every person has his own favorite sound that best calms him down. Relaxation music is recommended - classical, oriental or ethnic melodies, new age. Many people find the sounds of nature, birdsong, the sound of the forest or the sea very helpful in relaxing. You can also watch your favorite comedy.