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 for 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, 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 contrast showers every day will not only strengthen nervous system, but also improves 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. This is where it is located 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, improve energy balance, 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.

We are accustomed to the fact that tension and stress are integral attributes of our lives. Many associate them with work or family problems. However, not everyone knows that their real causes lie in our physiology, especially in the frequency of breathing.

The rate of inhaled and exhaled air for a person at rest is 6 liters per minute. However, we typically inhale 2 liters more. This is explained by the fact that we breathe deeper and more often than our ancestors, who lived 80-100 years ago, breathed. Therefore, we are constantly in a state of chronic hyperventilation.

And this is why we more often suffer from chronic stress, which is the result of a decrease in carbon dioxide in the blood. Yoga practitioners claim that rigorous training helps them reduce their air intake and thus improve their alertness, sleep quality and quality of life. Whether you do it or not is up to you. The main thing to remember is that before performing any breathing exercises, you should consult your doctor.

Nutrition and nerves

The state of the nervous system is directly influenced by substances that enter the human body along with food. Having carefully studied them, scientists presented a list of vitamins, microelements and organic compounds, the use of which will calm the nervous system in the safest and most natural way. It included:

• All B vitamins. They ensure the normal functioning of the nervous system. In the course of research, it was discovered that one of the first symptoms of a lack of these vitamins in the body is tingling in the limbs. This occurs as a result of damage to the myelin sheath that protects neurons. B vitamins, and in particular vitamin B12, help restore it. Vitamin B6 is also important. It is directly involved in the production of serotonin and has a huge impact on the functioning of neurotransmitters - substances responsible for transmitting information from one neuron to another. Vitamin B3 deserves special attention, as it promotes the production of substances necessary for normal brain function.
• Vitamin E. It regulates the functioning of the nervous system and promotes relaxation and calming of the nerves.
• Vitamin C . It is responsible for the synthesis of substances necessary for the functioning of the nervous system and helps calm the nerves.
• Vitamin A . It has a positive effect on eye health, including the condition of the optic nerve.
• Omega-3 fatty acids. They allow a person to quickly calm down, improve the functioning of the nervous system, help to better concentrate, remember the necessary information, etc.
• Magnesium. It improves blood circulation and has a positive effect on the condition of muscles and nerves.
• Antioxidants. They strengthen the nervous system and help calm the nerves.
• Selenium. It tones the nervous system and improves its functioning.
• Carbohydrates . Without them, the production of serotonin, one of the hormones of happiness, is impossible. Its main advantage is that it allows you to quickly calm down and relax. In addition, carbohydrates help the body reduce the level of cortisol, or stress hormone, in the blood.

Top 11 products to calm your nerves:

. Blueberries, raspberries or strawberries will do. They are rich in natural antioxidants and vitamin C. In 2002, in the journal Psychopharmacology, scientists published research showing that foods with vitamin C help regulate cortisol production. Its long-term effect on the body, among other things, increases the risk of developing cardiovascular diseases, depression and insomnia.

Cereals and grains. They have a positive effect on the heart and calm the nerves by increasing the production of serotonin.

. As a result of research at Ohio University, it was found that “the omega-3 polyunsaturated fatty acids it contains not only calm the nerves, but also reduce the production of cytokines in the body. These substances can cause depression."

Brazil nuts. They are rich in selenium, therefore they have a pronounced sedative property. According to research from the University of Wales, “Eating 3 Brazil nuts a day is enough to keep you calm and energetic.”

. It contains vitamin K, which affects the synthesis of hormones responsible for improving mood and resistance to stress.

Yogurt or hard cheese. They contain B vitamins, the deficiency of which reduces resistance to stress.

Citrus. They are rich in vitamin C, which reduces the level of cortisol, the stress hormone. Meanwhile, scientists say that even the process of peeling them helps to calm down.

. They contain fiber, iron and vitamin C, which have a positive effect not only on the nervous system, but also on the immune system.

Chamomile tea. An excellent folk remedy that has stood the test of time. Helps to calm down, relieve tension and even get rid of insomnia. To improve the effect, you can add a little milk to it.

Black chocolate. Like berries, it is good for reducing cortisol levels in the body and helping to calm you down. According to Dr. Christy Leong, “Chocolate contains a special substance called anandamine, which has a huge effect on dopamine levels in the brain and causes a feeling of relaxation and calm. In addition, chocolate contains tryptophan. It relaxes and helps relieve anxiety.”

. They contain a huge amount of B vitamins, magnesium and potassium. They are recommended to be used before exams, important business meetings, and also during periods when a person quits smoking. After all, they not only help you calm down, but also improve concentration and attention.

How else can you calm your nerves?

1. 1 Change activity. If you get nervous while performing an important task, leave it for a short time. Once you have calmed down, you will complete it without difficulty.
2. 2 Step outside into the fresh air and slowly take a deep breath. The blood will be enriched with oxygen. And you will calm down.
3. 3 Take a sip of water. Dehydration of even one and a half percent causes mood swings, absent-mindedness and irritability.
4. 4 Look at the situation as a whole. Often the feeling of anxiety is aggravated by the fact that a person deliberately breaks one big problem into several small ones. For example, preparing a report involves searching and collecting information, analyzing it, systematizing it, etc. However, this is one feasible task that you can probably handle.
5. 5 Don't take everything to heart. Many of the problems we hear about don’t even concern us, so wasting our mental strength on them is simply not wise.
6. 6 Do yoga. It provides complete relaxation.
7. 7 Do meditation. Imagine yourself far from existing problems and you will instantly calm down.
8. 8 Use the secrets of aromatherapy. The aroma of rose, bergamot,

“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 experiences various small troubles throughout the day that make us nervous. Fortunately, the big ones that make us nervous don’t happen very often. However, the inability to calm down and daily stay in an excited state will end sooner or later.

Anger, resentment, dissatisfaction, indignation, indignation and other similar feelings drive us to such an extent that we immediately want to break something, kick something, or even kick someone. And not everyone manages to resist such temptation.

And even if you later have to regret what you did, the tension has subsided, the person has calmed down. Old feelings, forcing him to explode, are replaced by remorse, regret, tears. Some people in stressful situations grab a cigarette, a glass, or “eat up” the stress by emptying the refrigerator.

Is it possible to calm down in another way without causing damage to your health? Psychologists believe that it is possible and suggest using several recommendations.

1. Treat nervous tension or stress consciously

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

The word “stress” itself entered our everyday life relatively recently. By this we usually mean increased psychological stress in response to the influence of unfavorable factors. It’s unlikely that any of us have thought about what happens in our body at the moments when, for some reason, we start to feel strong.

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

Thus, in a moment of great nervous tension From there comes a command to bring the whole body into tone, and this is ensured by the hormonal system. Thanks to hormones, physical activity increases, muscles tense, 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 off” stress hormones. Words from others like “Calm down immediately!” cause him even more indignation.

2. Physical activity will help you use and “work off” stress hormones.

During physical activity, physical discharge occurs: stress hormones that have been produced in response to a stress factor are “burned” and at the same time, happiness hormones - endorphins - are produced. That's why, when you're feeling stressed, it's worth doing some intense physical exercise. If time permits, it is worth going to Gym(they say that strength exercises will be 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

Let's stand straight, place our 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 arms;

Stretch your shoulders

We take the same starting position as in the first exercise, only we put our hands on our shoulders. At the moment of inhalation, we raise our elbows as high as possible and throw our heads back. As you exhale, we return to the starting position;

We clasp our legs

We sit on a chair, pressing our legs towards 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 our chest as tightly as possible. After 10 seconds, sharply loosen your grip;

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

A great way to relieve stress is sex. During intimacy, endorphins are released - hormones that have a healing effect on the nervous system and contribute to emotional relief.

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

But what to do if you need to relax quickly?

3. Do breathing exercises

Breathing exercises will help restore emotional balance.

Slow inhalations and exhalations

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

Breathe with your belly

We take a sitting position, slightly raise our 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 drawing in the stomach. Repeat 10–15 times;

Inhale and exhale alternately through the left and right nostrils

We take any relaxed position and close our eyes. Closing left nostril and inhale through the right, hold your breath. Then close the right one and exhale through the left one. Then we do the exercise in reverse. We repeat it several times.

4. Resort to aromatherapy

You can “escape stress” with the help of some essential oils. They are sold in pharmacies and can be kept just in case in your desk, purse and at home. If necessary, apply a few drops of anti-stress oil to your temples or wrists.

Oils of orange, lavender, mint, lemon balm, cedar, and bergamot relieve nervous and muscle tension, restore energy and improve mood.

To create a peaceful atmosphere in the apartment, a ceramic aroma lamp is useful, in the side hole of which a candle-tablet is inserted. IN top part lamp, you need to pour 5 - 10 ml of water, into which add a few drops of your favorite anti-stress essential oil (per 10 sq. m of room - 4 drops of oil).

5. Use folk remedies

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

6. Practice meditation

People underestimate the importance of relaxing the mind and body. Some people think that this is not serious, while others think that this activity is exclusively for those who do yoga. And yet, its benefit for mental health confirmed by numerous scientific studies.

Let’s try to calm our nerves with the simplest meditation: we’ll just sit in a comfortable way, close our eyes and focus our attention on one thing for 10 minutes, for example, counting, on a candle flame, trying not to be distracted by any other thoughts. Over time, giving your nerves a short break in this way and calming your mind will become increasingly easier.

7. “Feed” your nerves correctly

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

If they are deficient, stress resistance is significantly reduced, because they are necessary for the normal functioning of the pituitary gland. Thus, the ability to overcome nervous tension largely depends on how complete our nutrition is.

8. Develop the correct perception of any situation

Situations when it is impossible not to worry and not be nervous do not happen very often. Usually we do this over trifles, not worth attention. We remember: “It doesn’t matter what happens around me. What matters is how I feel about it” - and let’s try to approach troubles philosophically.

We bring to your attention 15 tips on how to calm women's nerves at home. Modern life filled 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 will 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 physical, but psychological nature, and it also gives complications and can be advanced to an incurable form. Therefore, treat your emotional state You should carefully, without 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 general health body. Please note that a person’s breathing rhythms radically depend on how he feels. 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 respiratory 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 stop immediately. 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 the nerves, but only excite them, so it’s worth choosing comfortable temperature water.

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 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 tension, such as overweight. 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 by physical activity, you can choose to visit the pool, fitness center, dance, do basic 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 thinking 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 different colors using pencils or markers.

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. The right image life.

In order to calm your nerves at home, it is enough to reconsider your attitude towards sleep and nutrition. So that the nervous system is strong and less exposed external stimuli, 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 great 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 we're talking about about sports, but they torment 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 is too short.

Key moment 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 the stress is really going through the roof, and the methods given do not have the desired effect, you can turn to sedatives. It is advisable to choose tools 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, when the slightest psychological problem 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.

In the fast pace of life in modern world, very often situations arise that can take away peace of mind and really 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 any impact negative impact to your 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 may be conflicts with others, problems in personal life, at work, in the family, dissatisfaction with 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 side effects. IN severe cases, most likely, they will not help, and then you will not be able to 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, a rude word accidentally dropped by someone. 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, not to gain weight. excess weight, which is especially important for people with limited mobility 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 beneficial physical exercise, but also allows you to switch attention from a disturbing problem to the beauty and diversity of the surrounding world.

Communication with pets

Our four-legged friends– cats and dogs have outstanding abilities in the field of stress relief. Regular care of animals and communication with them can distract us from others life problems. To reduce irritation, sometimes it is enough to simply pet the cat. And even simple observation 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 somewhat 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. Best thing for men to do physical 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 for 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 color. So after you have found 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 the worries were washed away by the pleasant white water. In the end, still with eyes 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 negative 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 relieving nervous tension. Below are tips on how to calm your nerves and relieve stress at home.

Water treatments

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 to the bath sea ​​salt, essential oils lavender, pine or mint.

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.