How to calm your nerves at home and without pills

Constant worry is a serious problem for modern people. If some problem is solved, nervousness does not go away. Other reasons appear that are “worthy” of worrying and suffering about them. And soon nervousness becomes a bad habit that poisons life. And those for whom the day is not enough continue to worry at night, attributing everything to insomnia.

Causes that lead to nervous tension

Having a constant source of stress

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

Wrong daily routine

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

Poor nutrition

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

The main causes of stress

These include:

• divorce;
• job loss;
• difficult industrial relations;
• death of relatives and loved ones;
• moving to a new place of residence;
• speaking in public;
• exciting meeting of guests;
• discord in family life;
• diseases.

There are times when stress occurs due to a person’s internal conflict. These could be complexes, dissatisfaction with one’s appearance and other problems.

What happens to a person during stress?

The main symptoms are as follows:

• pessimism;
• insomnia;
• irritability;
• anxiety;
• headache;
• aversion to work;
• depression;
• drowsiness;
• lack of appetite;
• lack of attention to loved ones;
• desire to be alone;
• inability to relax;
• other.

Staying in this state for a long time inevitably leads to illness.

What diseases does stress cause?

If stress is left untreated, it can cause the following ailments:

• heart attack;
• eczema;
• bronchial asthma;
• diabetes;
• stroke;
• oncological processes;
• stomach ulcers;
• arrhythmias;
• decreased immunity.

This, unfortunately, is not the entire list of diseases. Therefore, many of us often think: “How to restore our nerves?”

What can you do to strengthen your resistance to stress?

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

Normal sleep

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

Proper nutrition

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

Medicines

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

Avoid stressful situations whenever possible

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

Physical exercise

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

Walks

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

Communication with pets

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

Other ways to calm your nerves

Some women are simply unable to perform any exercises in a very depressed emotional state, because they simply do not have the strength to do so. Therefore, an alternative way to calm down and put your nerves in order is to drink some drinks, infusions and teas, with excellent tonic and calming properties.

The main types of herbal tea that women use as a sedative are:

• Tea with valerian. To prepare it, you need to mix equal parts of valerian root, hop cones and mint. This mixture is brewed in the amount of 1 tbsp. l. 200 ml of boiling water, after which it is allowed to brew, filter and drink 100 ml once a day.
• Green tea. To make the calming effect of tea even greater, you can add motherwort, mint, lemon balm, St. John's wort and linden to it. Tea with herbs is brewed in a regular teapot and consumed ½ glass before bed.
• Hawthorn tea. You shouldn’t limit yourself to just hawthorn, but you can add chamomile, linden and mint to it, and after cooking, add honey to taste. This tea is contraindicated for those who have low blood pressure, so such people should not choose the drink as a sedative.

All the means and methods listed above are only auxiliary in restoring emotional strength and calm. If the feeling of excitement, anxiety and restlessness does not go away for a long time, then you should not leave it unattended, and do not hesitate to contact specialists, psychologists and doctors. The main goal is to have peace of mind, sanity and confidence in the face of new difficulties and problems.

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

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

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

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

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, you should go to the gym (they say that strength exercises will be most effective in this case), the swimming pool, for a jog, or a walk. And even wash the windows or clean the apartment.

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

1) 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;

2) 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;

3) We grasp the 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 of happiness, which 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 poles, swimming, cycling, etc. are methods available to everyone for the prevention of neuroses and stress.

But what to do if you need to relax quickly?

Methods for quickly relieving stress

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

Method 1

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

According to scientists and psychologists, pictures that combine water and white colors best calm the nervous system. So after you have 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 worries were washed away by the pleasant white water. Finally, with your eyes still closed, take as deep a breath as possible. Open your eyes and go about your business.

Method 2

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

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

Method 3

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

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

Let's stop worrying about trifles

Seek help from a psychologist. When the situation completely gets out of control, when attacks of psychological disorders are repeated over and over again, this is the first sign that it is time to turn to a psychologist, a specialist who can help you get rid of constant anxiety. Even with the help of medical techniques, you cannot get rid of this in 1-2 sessions, and the more you delay with this, the worse it will be for you.

Give yourself control over the situation. In general, you can stop worrying with the help of ordinary self-hypnosis that everything is fine with you and everyone is healthy. By repeating these phrases to yourself many times, over time you will begin to believe it yourself and the anxiety will go away. But in this situation, you must have a suggestible character in order to be able to believe in your own beliefs.

To summarize, we would like to repeat that the ability to control yourself and not get nervous over trifles is a very important and useful skill in life. And not only your current condition, but also your future health depends on it, but it can easily deteriorate due to constant nervous breakdowns.

How to relieve stress at home

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

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

Aromatherapy

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

Physical exercise

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

Listening to music, nature sounds, watching movies

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

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Learning to calm the body

There is evidence that in the field of therapy, music can be much more effective than verbal stimuli (as they are distracting) because music is processed primarily in the non-verbal parts of our brain.

Aromatherapy has been proven to have a positive effect on mood and emotions by creating a connection between your sense of smell and the limbic system of the brain. A few more details:

• Lavender and lemon are perhaps the most popular oils used for relaxation. The smell of pine needles brings it into working condition. Bergamot is a proven remedy for depression or despondency. Feel free to go to the pharmacy, they will help you choose something specific for the situation.
• In aromatherapy massage, an essential oil is placed in a “carrier oil,” a lightly scented oil that is safe for use on the skin. So you don’t have to be afraid that tomorrow you will not only smell like a lemon, but also get an external resemblance.
• Aromalap is inexpensive and can be placed in any room (although I think that it would not be very appropriate in the kitchen due to the mixing of odors). Some work from sockets, others just require a candle. I would recommend the second option if you don’t relax often - the flickering flame of a candle will calm you down just as much as the smell of the oil heated at the top of the lamp.

Dancing is another great way to release those endorphins and calm your nerves.
Dance has many health benefits, including better physical fitness and increased memory (think of all those ballet positions!), but is also valuable as a social activity. Whether you're learning in a class or dancing with a partner, you're interacting socially, and the endorphins and good vibes tend to be shared among social dancers. In the next part of the material we will talk about mood and ways to change it, best practice for solving problems and healthy habits.

“Feed” your nerves correctly

During times of 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!

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.

Do breathing exercises

Breathing exercises will help restore emotional balance.

We do:

1) 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;

2) 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;

3) Inhale and exhale alternately through the left and right nostrils

We take any relaxed position and close our eyes. Close the left nostril and inhale through the right, holding 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.

If the first breathing exercise is recommended to be done before bedtime in order to calm down and fall asleep faster, then the last one should not be done before bedtime.

Do meditation

People underestimate the importance of meditation in 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 benefits for mental health are supported by numerous scientific studies.

Let's try to calm our nerves with the simplest meditation: 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.