How to calm emotions and nerves. How to calm the nervous system and relieve stress

Stress lies in wait for us everywhere: at work, at home, in eternal queues or when traveling by public transport. If timely measures are not taken, constantly experienced negative emotions can fundamentally undermine our health, affecting our behavior and well-being. How to calm the nervous system and learn how to cope with stress so that our nerves are always in order?

Are our nerves healthy?

First of all, conduct a small test on the state of your nervous system by answering a series of questions.

1. Do you sleep soundly and do you sleep well?
2. Do you sometimes feel irritated for no apparent reason?
3. Do you occasionally experience a feeling of anger that makes you raise your voice and even scream?
4. Are you feeling anxious for no reason?
5. Have you been remarked about the fact that you are overly emotional in disputes and quick-tempered?
6. Does apathy and indifference to everything that happens around you periodically visit you?
7. Have you become more insecure or less sociable?

A negative answer to at least one of the questions can serve as an eloquent signal that your nervous or psycho-emotional sphere is not in order and requires, if not an urgent visit to the doctor (although this is the best and most correct option in this case), then urgent action to normalize their condition.

We treat nerves with herbs

There are many ways to calm the nervous system at home. Along with pharmaceutical preparations like motherwort tincture, valerian tablets or the widely advertised Novopassit, there are other equally effective and efficient ways to restore normal health.

1. First of all, this applies to infusions and decoctions of medicinal plants, which are recommended to be consumed in courses of 2 weeks.
2. Infusion of oregano: 3 tablespoons are poured with a liter of boiling water and infused for several hours. Take half a cup twice a day. Since this remedy strengthens the tone of the uterus, it should not be used during pregnancy.
3. Herbal infusion: take 2 tablespoons of hawthorn, sweet clover and valerian root, add 1 tablespoon of peppermint and pour 3 liters of boiling water. Infusion use daily, several times a day. In this case, store the broth in the refrigerator and warm before use.
4. A decoction of wild rose berries, mountain ash and currant leaves: take 2 tablespoons of each ingredient, pour a glass of boiling water and leave overnight in a thermos, then strain and take half a glass in the morning and evening.
5. An infusion of raspberry leaves, strawberry currants, which must be taken in equal proportions and brewed like tea. If you are faced with the problem of how to calm the child's nervous system, be sure to use this method, since this tea is not only aromatic and pleasant to the taste, but in addition to the calming effect, it has immunostimulant properties and also serves as an excellent source of vitamins.
6. A decoction of chamomile, dandelion root and yarrow, in a ratio of 2:1:2. Such a collection should be brewed with a liter of boiling water, insist 20 minutes and take half a glass three times a day.

Medicines from the garden, farm and apiary

In addition to medicinal herbs, some homemade products can serve as very effective means for calming and restoring the nervous system.

1. Carrot juice - daily intake of this healing remedy will provide you with healthy nerves and replenish the body with useful vitamins and minerals.
2. Beetroot juice also has excellent soothing properties, while cleansing the blood and removing toxins.
3. A teaspoon of onion juice, added to a glass of warm milk and taken at night, ensures good falling asleep, healthy sleep and restores the nervous system.
4. An excellent effect in the treatment of nerves is also given by the evening reception of warm milk with the addition of fresh honey to it. In addition, you will soon notice the beneficial effects of such a simple remedy on your skin, nails and hair.
5. Since ancient times, aloe juice in combination with honey and dry red wine has been widely used in healing practice. The mixture is made up of proportions 1:2:2, after which it is infused for a month. The place for this must be chosen dark and cool; take a tablespoon 3 times a day before meals.
6. If you feel that your nerves are a little shaky, drink green tea and try to eliminate strong black teas, coffee, and limit the consumption of spicy and salty foods from your diet.

Treating depression with food

We strengthen the nerves with therapeutic baths and contrast showers

Thinking about how to calm the nervous system without drugs, do not lose sight of water procedures.

1. Taking baths with the addition of infusion of medicinal herbs. As useful ingredients, chamomile, valerian, motherwort, calendula are perfect. If possible, add honey to such a bath. Wash with soap and very warm water before taking the relaxing treatment. Soak in the bath for 20-30 minutes, then do not use detergents and do not dry yourself with a towel. Such beneficial procedures should be done within 2 weeks. They also relieve fatigue well and normalize blood circulation.
2. Take daily low-contrast showers. It differs from the contrast one in that when it is taken, there is no sharp drop in water temperature: it should be pleasantly hot or cool. Alternate the temperature regime should be every 10 minutes 3 times. After such a shower, you will feel like a newly born and full of strength person!

We are taking emergency action!

Sometimes it happens that the troubles that have happened so knock us out of strength that there is an urgent need to urgently pull ourselves together. Then the main question is how to calm the nervous system quickly.

1. Use breathing exercises to calm your nerves. Retire in a separate room. Take a relaxed position. Close your eyes. Mentally "run" through your body, noting which muscles are the most tense, and try to relax them. Now, slowly inhaling, mentally say: “I ...” - and on a deep exhalation: “.. calm.” Repeat this exercise several times. After that, sit in a relaxed state for 5 minutes, calmly inhaling and exhaling. If possible, try to include yawning. This will help you relax even more. The complex of these measures perfectly calms and leads to a normal state in a short time.
2. Enter the bathroom and turn on the cold water faucet. Massage your palms and wrists under the stream, then wet your hands and rub your neck. Rinse it well with water. Stay for a couple of minutes, taking a few deep breaths in and out. Wash your face with cold water. Thus, you will quickly relieve stress.
3. Sit on a chair if you can't lie down on the floor. Gradually tense your body, starting with the fingertips and ending with the muscles of the face. After that, relax in reverse order. Repeat the exercise 2-3 more times.

How to calm the nervous system folk remedies

In addition to herbal preparations and recipes using honey, our grandmothers successfully practiced other methods, sometimes undeservedly forgotten today.

1. Goat milk. Its nightly intake not only normalizes sleep, but also has a beneficial effect on the state of all body systems, fills it with vitamins and strengthens the immune system.
2. Herbal pillows. The people called them "dumka". You can fill such a “sleepy” pillow with dry hop cones, as well as lavender, oregano or lemon balm. Even a 20-minute rest on such a pillow literally brings you back to life, relieving fatigue and nervous strain.
3. Russian bath. Nothing relieves stress like a good steam bath with a birch broom, which massage effectively cleanses the body, expanding the pores and making our skin breathe; improves blood circulation and relieves the accumulated tension in the muscles. However, such procedures should be treated with caution if you suffer from high blood pressure or are just starting to visit the bath.

As you can see, everything is quite fixable, the main thing is not to turn away from the problem, referring to employment and coming up with other excuses. After all, as you know, all diseases begin with nerves; so take responsibility for your health, so that when they see you, those around you smile, admiring and envying your love of life and optimism!

Calming music for the nervous system

Tatiana Mironova

“Life is a comedy for those who think and a tragedy for those who feel,” said Finnish writer and journalist Martti Larni. And what kind of life would we choose?

Each of us during the day there are various small troubles that make us nervous. Fortunately, the big ones that make us nervous don't happen all that often. However, the inability to calm down and the daily stay in an excited state will end sooner or later.

Anger, resentment, dissatisfaction, indignation, indignation and other similar feelings turn us on to such an extent that we immediately want to break something, kick, or even hit someone. And not everyone manages to keep themselves from such a temptation.

And even if later you have to regret what you have done, the tension subsided, the person calmed down. The former feelings that forced him to explode are replaced by remorse, regret, tears. Some people in stressful situations grab a cigarette, a glass, or “jam” stress, emptying the refrigerator.

Is it possible to calm down in another way, without damaging your own and health? Psychologists believe that it is possible, and offer to use several recommendations.

1. Treat nervous tension or stress consciously

To do this, you need to learn more about the mechanism of stress.

The very word “stress” has entered our everyday life relatively recently. By it, we usually mean increased psychological stress in response to the impact of adverse factors. It is unlikely that any of us thought about what happens in our body at the moments when, for some reason, we start strong.

Briefly, this can be described as follows: in response to a stressor - a stressor, a small gland called the pituitary gland, which is located at the base, connects the hormonal system to work. The thyroid gland releases an increased amount of a hormone called thyroxine - and we become irritable and agitated. The adrenal glands produce adrenaline - the hormone of anxiety, due to which the metabolism rapidly increases, the cardiovascular system is activated, and the heartbeat increases. They also secrete the hormone norepinephrine, which prepares the brain and body for a response to an irritant and adapts the body to stress.

Thus, at the moment of strong nervous tension, a command comes from to bring the whole organism into tone, and this is provided by the hormonal system. Thanks to hormones, physical activity increases, muscles tense up, because in case of danger, which is signaled by stress, a person must either attack or run away.

That is why he cannot calm down quickly. The body first needs to “work out” the stress hormones. The words of others like “Calm down immediately!” make him even more angry.

2. Use, “work out” stress hormones will help physical activity

During physical exertion, physical discharge occurs: stress hormones that have managed to develop in response to a stress factor are “burned out” and at the same time hormones of happiness are produced - endorphins. That is why it is worth doing some intense physical exercises when nervous tension. If time permits, you should go to the gym (they say that strength exercises will be the most effective in this case), swimming pool, jogging, walking. And even wash the windows or clean the apartment.

To relieve nervous and muscle tension, you can do several gymnastic exercises:

Reaching for the stars

Stand up straight, put your feet shoulder-width apart. Taking a slow deep breath, we stretch our arms up and stretch as if we want to reach the ceiling. As you exhale, lower your hands;

Stretching your shoulders

We occupy the same starting position as in the first exercise, only we put our hands on our shoulders. At the moment of inhalation, raise the elbows of the hands as high as possible, and throw the head back. On exhalation, we return to the starting position;

Grab your legs

We sit on a chair, we press our legs to ourselves. The toes are on the edge of the chair, the chin is between the knees. We wrap our arms around our legs and press them to the chest as tightly as possible. After 10 seconds, we sharply weaken the grip;

These exercises should be repeated several times. They relax the muscles of the shoulders, back, neck.

A great stress reliever is sex. During intimacy, endorphins are released - hormones that have a therapeutic effect on the nervous system and contribute to emotional unloading.

Physical activity not only allows you to calm down, but also develops stress resistance. Nordic walking with sticks, swimming, cycling, etc. are ways available to everyone for the prevention of neurosis and stress.

But what to do if you need to relax quickly?

3. Do breathing exercises

Breathing exercises will help restore emotional balance.

Slow inhales and exhales

Within 4 seconds, we slowly inhale the air, hold our breath for 5-6 seconds and exhale slowly for the next 4 seconds. We repeat this exercise up to 10 times;

Breathe belly

We take a sitting position, slightly raise the chin and take a deep slow breath, first filling the stomach with air, and then the chest. We hold the air for a few seconds and make a slow exit, first releasing the air from the chest, and then we draw in the stomach. We repeat 10-15 times;

We inhale and exhale alternately through the left and right nostrils.

We take any relaxed posture and close our eyes. Close the left nostril and inhale through the right, holding the breath. Then close the right and exhale through the left. Then we do the opposite exercise. We repeat it several times.

4. Resort to aromatherapy

You can “run away from stress” with the help of some essential oils. They are sold in pharmacies and it is quite possible to keep them just in case in your desktop, purse and at home. If necessary, a few drops of anti-stress oil are applied to the temples or wrists.

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

To create a peaceful atmosphere in the apartment, a ceramic aroma lamp is useful, in the side hole of which a tablet candle is inserted. Pour 5-10 ml of water into the upper part of the lamp, where to drop a few drops of your favorite anti-stress essential oil (4 drops of oil per 10 sq. M of the room).

5. Use folk remedies

Strengthen the nerves will help herbal infusion of thyme. Put a tablespoon of thyme in a jar, pour 0.5 liters of boiling water, tightly cover with a lid and leave for 40 minutes. We divide the resulting infusion into three servings and take them throughout the day.

6. Meditate

People underestimate the importance in relaxing the mind and body. It seems to some that this is not serious, to others that this activity is exclusively for those who practice yoga. And yet, its mental health benefits are supported by numerous scientific studies.

Let's try to calm the nerves with the simplest meditation: just sit down as we like, close our eyes and focus our attention on one thing for 10 minutes, for example, on an account, on a candle flame, trying not to be distracted by any other thoughts. As time goes by, it will become easier and easier to give a short respite to your nerves in this way and to calm your mind.

7. "Feed" your nerves right

During nervous tension, the body especially needs nutrients, and especially protein, vitamins E, A, C and B vitamins. For example, during severe stress, the body's need for vitamin C increases 75 times!

With their shortage, stress resistance is significantly reduced, because they are necessary for the normal functioning of the pituitary gland. Thus, the ability to overcome nervous tension depends to a large extent on how complete our nutrition is.

8. Develop the right perception of any situation

Situations where it is impossible not to worry and not be nervous do not happen so often. Usually we do it for trifles that are not worth attention. Remember: “It doesn't matter what happens around me. The important thing is how I feel about it ”- and we will try to treat troubles philosophically.

In the modern world with its accelerated pace of life, the need to constantly solve many problems and regular stressful situations, the question often arises of how to calm yourself down. Not everyone has the opportunity and desire to seek help from psychologists, especially since sometimes there is simply no time for this. This article offers effective methods that will help you quickly calm yourself and stop being nervous even in the most difficult situation.

8 proven ways to calm yourself down:

Breathing exercises

Proper breathing can quickly change our state and restore the lost calmness. Do not neglect this method due to its apparent simplicity, because controlling your emotions with the help of inhalations and exhalations is the basis of many spiritual practices. So, an important aspect of yoga is pranayama - breathing exercises that pacify the mind and promote deep relaxation. Simple practices are available to everyone, you just need to know certain nuances of their implementation.

Breath on count

A simple technique will help you come to inner peace: counting your inhalations and exhalations. All exercises should be carried out with a straight back, preferably in a sitting position. So, close your eyes, let go of all thoughts and just breathe freely. After that, start taking a deep breath in and out for 4 counts. It is important that the process is as smooth as possible, during the exercise there should not be any discomfort. After exhalation and before inhalation, there should be no pauses, it is necessary that breathing be natural. You should focus on counting, trying to ignore extraneous thoughts and images. Very soon you will notice that you were able to calm down and now look at the problem from a different angle.

affirmation

Do you want to calm down in a stressful situation? Create an image of yourself peaceful and relaxed. To do this, you can repeat simple affirmations - positive statements that will quickly change your mood. These phrases should not contain a particle “not”, their simplicity and conciseness are also important. In this situation, such positive statements would be ideal: “I am completely calm”, “I am happy and calm”, “I have peace and tranquility in my soul”. After a few repetitions, you will notice that there is no trace of the previous nervousness. The most important thing is to believe in what you are saying, otherwise it will be difficult to achieve the desired mood.

Contact with water

To calm your nerves, you can go to the shower, doing it right. Water is able to take on negative information and energy, so contact with this element can really help a person calm down quickly. To enhance the effect, you can ask the water to wash away all the negativity from you. At the same time, it is recommended to take a shower, and with warm water, since contrast procedures can excite the nervous system even more.

Observing Unpleasant Thoughts

To get rid of obsessive thoughts that cause anxiety, you should not try to fight them forcibly, it is better to use the technique of calm contemplation. Choose a quiet place to practice, close your eyes and just observe your fears and anxieties. Do not get involved in the images that will pass before your eyes. It is important not to react to thoughts in any way, it is necessary to allow them to simply be. There is no need for any assessments, because it is they that cause one or another attitude to all phenomena. Very soon there will be pauses filled with silence. It is moments of thoughtlessness that give us the opportunity to experience the fullness of life and become who we really are.

If you manage to be an outside observer of your own thoughts, they will no longer have their former power over you. You will see that everything is not at all what you imagined. It is possible that the problem will resolve itself. Either way, your condition will definitely level off.

Walk

A change in activity will help change the state, so if you are indoors, go outside and take a short walk. Fresh air and brisk walking will quickly wipe out unnecessary thoughts from your head and help you recover.

Relaxing massage

How to calm yourself? Do a head massage, because there are many nerve endings, the impact on which will help change the state. Approach this process consciously: tune in to the fact that after the procedure your mood will improve, and your nerves will stop being naughty. After that, rub your forehead and temples with light massage movements, and also tap your fingers on the head from the forehead to the back of the head.

Pleasant smells

The healing properties of essential oils make them very effective in dealing with stress. To calm the nerves, add a couple of drops of lavender, tangerine or chamomile oil to the aroma lamp. Pleasant natural scents will help you relax and calm your nerves.

Dance improvisation

If you want to quickly calm down and relieve tension, we recommend doing movement meditation. Expressive dance will remove the clamps and blocks in the body and help you relax. There are no strict instructions, it is important to let go of your emotions, let them stop disturbing you. Unleash negativity with simple and intense movements, they can be anything: shaking, jiggling or whirling. Do not think about beauty, we have another task - to calm ourselves.

Certain Techniques Can Help You Calm Down and stop being nervous, but none of them will solve the problem that caused the stressful situation. That is why it is important to work out your emotions, change their charge from negative to positive. One of the most negative habits is the constant feeling of guilt. This emotion is extremely destructive, as it leads to various ailments and mental disorders. As a rule, manipulators skillfully play on this feeling, because it is very easy to manage a guilty person and get what they want from him. Think, perhaps your condition can simply be beneficial to someone, but why do you need it?

It is difficult to remain calm in stressful situations. Especially when a person is tired and has no strength. It is important to understand that nerves must be protected. Negative emotions accumulate. And it can lead to a nervous breakdown. Therefore, the task of a person is to learn not to be nervous. You can effectively calm the nerves at home, without the use of sedatives.

Adequate sleep relieves nervous tension

How to understand when the nervous system needs rest

Everyone in life has had a moment when you want to cover yourself with a blanket with your head and not see anyone. Such sensations are a signal: the body needs help. This is the last stage of stress. There are three of them in total:

1. Protection.
2. Adaptation.
3. Exhaustion.

At the first stage, the nervous system optimizes the work of all systems and organs, the level of adrenaline and hormones in the blood rises sharply. In the second stage, the body continues to work for wear and tear without sleep and rest. In the third stage, nerve cells die. This reduces the performance of the body.

The restoration of nerve cells is the main task, since most diseases are provoked by nervous disorders. Prolonged stress can cause diseases: tension headaches, brain tumors. It causes malfunctions in the cardiovascular system, thyroid gland, etc. Symptoms of nervous exhaustion:

• sleep disturbance;
• nervousness;
• loss of appetite;
• apathy;
• lethargy;
• exacerbation of chronic diseases.

How to improve stress resistance

To calm the nerves, you need to establish a daily routine:

• healthy sleep;
• proper nutrition;
• drinking regime.

The intense rhythm of life makes people refuse a full breakfast or lunch. This leads to avitaminosis. Vitamins are needed by the body for optimal development and repair of cells. Vitamins of group B are responsible for the regeneration of neurons. They are found in large quantities in garlic, raw potatoes, nuts, and dairy products. Multivitamins A and E are involved in the formation of nails, skin and hair.

Vitamin D deficiency is a problem for both children and adults. It is involved in the development of bone tissue. With its deficiency, chronic fatigue syndrome develops. This vitamin is produced in the skin under the influence of ultraviolet rays. Therefore, you need to walk more in the sun.

The main building material of the body is protein. It is involved in metabolic processes and promotes the release of energy. It is especially important to eat protein foods for people during a cold, with an exacerbation of allergies. Protein is involved in the construction of cells of the nervous system. It is found in sufficient quantities in buckwheat, oatmeal, white meat, and fish.

Lack of sleep provokes the destruction of nerve cells. Sleep can help calm your nerves. With a lack of sleep, a person's performance decreases sharply, appetite disappears. In severe cases, hallucinations begin from stress and lack of sleep.

Drink more water

Man is 80% water. With a lack of fluid, the work of the kidneys and adrenal glands worsens. A person with an average weight should drink 2 liters of water per day.

You should stop drinking strong tea, coffee, sweet carbonated drinks. With the use of caffeine, fluid is quickly excreted from the body. This promotes calcium leaching.

Caffeine is highly addictive. Each time it takes more to stimulate it.

Drink the best pure water

Medications

Medicines will help you calm down. They stop the symptoms, but do not eliminate the cause. With the abolition of drugs, a person can again begin to freak out for any reason. Many drugs are addictive. It is better to take herbal preparations. They have a mild sedative effect and practically do not cause drowsiness.

With nervous breakdowns, tranquilizers and antidepressants are prescribed, but after taking them, there may be a withdrawal syndrome. Therefore, you need to learn how to calm the nerves without pills.

Folk methods

Traditional medicine will help to quickly calm the nerves. They are widely used in the treatment of many diseases. People have been using the power of herbs since ancient times. Scientists have proven that medicinal plants contain vitamins and minerals that a person cannot get with ordinary food.

Decoctions and tinctures from:

• calendula, chamomile, hawthorn;
• mints, lemon balm;
• linden, elecampane, St. John's wort.

You can do soothing baths with herbal decoctions. This is an effective way to calm the nerves without medication. You can add sea salt and aromatic oils to the bathing water. Soothing baths help to quickly relax the muscles. With prolonged stress, it is recommended to take a course of baths. The break must be at least one day.

Relaxation and stress relief techniques

Everyone should know what can be done to calm down and not be nervous at work or at home. No one is immune from stress. There are situations that can unsettle anyone. It has been proven that self-hypnosis is the most powerful tool. Self-control training allows you to give the brain a command to calm down at the right time. Not everyone can do it the first time, but simple calming exercises will help you quickly pull yourself together.

The meditation method

Meditation is great for calming the nerves. This is the only method that allows you to calm your thoughts and get out of depression on your own. First, study all the practices, and then choose the right one. They are divided into three types:

1. Visualization - suitable for people who perceive information visually.
2. Breathing exercises are useful for people with developed sensory skills.
3. Guided practices - suitable for people who perceive information by ear.

Visualization is based on the presentation of a certain picture, which helps to remain calm or quickly master oneself in a conflict situation. First, practice at home. Try to relax and calm down - imagine the sound of the surf. Blue sea, white sand. The waves pleasantly cool your body, wash your mind and take away all problems with them.

If you need to remain calm in a conflict, try to imagine your opponent as a buzzing fly. Imagine that you are behind the glass against which this fly is beating. She's buzzing and angry that she can't reach you.

You can calm down with the help of breathing techniques. Perform a breath square: inhale for 5 counts, hold your breath for 5 seconds, then exhale for 5 counts. Do the exercise for 2 minutes.

Short management practices are an audio recording with a specific text. It can be of any content. The technique is used not only to calm oneself. She can cheer up, push to achieve the goal. You can write a text and ask to read it to the disk. Let a person with a pleasant voice do it.

Water soothing

Drinking water can help you relieve stress. Wherever you are, try to retire, turn on the water tap, look at it. Put your palms under the jet, focus on the sensations. Then massage with wet fingers the collar area, temples.

Imagine that your fears and feelings are flowing along with the water. This is a great way to stop worrying before public speaking and relieve tension after a conflict.

"Unscrew" problems

Take a piece of cloth or towel and twist it as if you want to wring out the item after washing. All muscles should be tense. Focusing on your body will work if you do the exercise alone.

At the moment of the strongest tension, throw a towel on the floor, sharply relax your whole body and arms. After this exercise, you will immediately feel better.

Smoking calms: truth or self-hypnosis

When asked what calms the nerves, many answer: cigarettes calm. This is a sure way to calm the nerves for smokers. People who do not smoke constantly often take up cigarettes when they have a nervous breakdown. Do cigarettes calm the nerves or not?

The process of smoking is like breathing exercises. Measured inhalations and exhalations help to calm the nervous system. It can be concluded that it is not necessary to smoke to calm down.

Smoking imitates the process of gymnastics

What else can you do to calm down

Nerves can be calmed without the use of medications:

1. Start working on yourself. Stop being nervous and worried about anything. Learn to perceive the world differently.
2. Try to avoid stressful situations and people who can provoke them.
3. Learn to enjoy the little things and don't dwell on failures.
4. Find an activity for the soul that will distract from bad thoughts.
5. Salvation from stress - sport. During exercise, endorphin is produced - a substance that promotes the restoration of nerve cells.

There are different ways to protect yourself from stress and reduce its effect on the body. Choose the one that is right for you.

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

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

What causes nervous breakdowns?

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

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

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

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

Causes of nervous disorders

Reasons given are:

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

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

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

How to deal with nerves at home

Body methods

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

Ways to relax

Instant ways to get out of a stressful situation

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

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

Breathing exercises

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

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

Decoctions and tinctures from natural materials from nerves

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

So here are the recipes.

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

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

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

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

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

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

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

Instead of a conclusion

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

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

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