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

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

Symptoms indicating increased nervous tension:

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

Having a constant source of stress

Our nervous system is designed in such a way that it periodically needs shocks. There is nothing wrong with short-term experiences, and, as a rule, they do not have a negative impact on health. It's a completely different matter - external factors who 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 operation The brain should 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 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 on 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 surrounding world.

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

Method 1

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

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

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

Method 2

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

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

Method 3

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

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

How to relieve stress at home

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

Water procedures

This can be either a shower or a warm bath. The positive effect of water procedures is explained by the effect of water on the sensory receptors of the body. To enhance the effect, you can add a solution 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 have 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.

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. Not everyone has the opportunity or desire to seek help from psychologists, especially since sometimes there is simply no time for this. This article suggests effective methods, which will help you quickly calm yourself down and stop being nervous even in the most difficult situation.

8 proven ways to calm yourself:

Breathing exercises

Proper breathing can quickly change our state and restore lost calm. This method should not be neglected due to its apparent simplicity, because managing your emotions with the help of inhalations and exhalations is the basis of many spiritual practices. So, important aspect yoga are pranayama - breathing exercises calming the mind and promoting deep relaxation. Simple practices are available to every person; you just need to know certain nuances of their implementation.

Breathing on a count

A simple technique will help you achieve inner peace: counting your inhalations and exhalations. All exercises should be performed with a straight back, preferably in a sitting position. So, close your eyes, let go of all thoughts and just breathe freely. After this, begin to take a deep breath and exhale for 4 counts. It is important that the process is as smooth as possible; no discomfort should arise during the exercise. There should be no pauses after exhalation and before inhalation; breathing must be natural. You should focus on counting, trying to ignore extraneous thoughts and images. Very soon you will notice that you have been able to calm down and now look at the problem from a different angle.

Affirmation

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

Contact with water

To calm your frayed nerves, you can take a shower, doing it right. Water is capable of taking on negative information and energy, so contact with this element can really help a person quickly calm down. To enhance the effect, you can ask the water to wash away all the negativity from you. In this case, it is recommended to take a shower, and with warm water, since contrast procedures can further excite the nervous system.

Observing unpleasant thoughts

In order to get rid of obsessive thoughts that cause anxiety, you should not try to fight them violently; it is better to use the technique of calm contemplation. Find a quiet place to practice, close your eyes and simply observe your fears and worries. Do not get involved in the images that will pass before your eyes. It is important not to react to thoughts in any way, you need to allow them to simply be. There is no need for any assessments, because they are the ones that cause one or another attitude towards 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 cease to have the same power over you. You will see that everything is not at all as you imagined. It is quite possible that the problem will resolve itself. In any case, your condition will definitely level out.

Walk

A change of activity will help change your condition, so if you are indoors, go outside and take a short walk. Fresh air and brisk walking will quickly clear unnecessary thoughts from your head and help you come to your senses.

Relaxing massage

How to calm yourself down? Do a head massage, because there are many nerve endings there, the impact of which will help change the condition. Approach this process consciously: expect that after the procedure your mood will improve and your nerves will stop acting up. After this, 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 means in the fight against stress. To calm your 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 stress, we recommend doing movement meditation. Expressive dance will remove tension and blocks in the body and help you relax. There are no strict instructions, it is important to let your emotions go free, let them stop bothering you. Release the negativity with simple and intense movements, they can be absolutely anything: shaking, swaying or spinning. Don’t think about beauty, we are faced with another task - to calm ourselves down.

Certain techniques can help you calm down and stop being nervous, but none of them will eliminate the problem that caused the stressful situation. This is why it is important to work through your emotions and 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 control a guilty person and get what you want from him. Think about it, perhaps your condition may simply be beneficial to someone, but why do you need it?

Life modern people full of worries and stress. Detrimental results nervous disorders Even a balanced, healthy person often feels it. Irritability appears, and sleep is sometimes disturbed. The functioning of the body suddenly begins to fail. It’s not for nothing that there is a saying that any illness is caused by nerves. The doctors completely agree with her. Therefore, every person should know the system in order to prevent the development of serious diseases.

The main cause of stress

Before we talk about how to calm the nervous system, it should be said that only by learning to take control of your negative emotions can you achieve what you want.

To do this, try to understand what causes such negativity in you. This is a difficult task. After all, it is quite difficult to determine the cause of irritation. Psychologists say that the main source of negative emotions is excessive demands on both oneself and others.

This situation makes a person on edge. There is a constant feeling of anxiety. This person is unable to relax and fully enjoy life. And only after getting rid of such sensations can a person fully learn to control all his emotions.

But, unfortunately, this is a long process, but what to do today? We'll tell you how to calm the nervous system quickly and effectively.

Letting off steam

This is an excellent method not to succumb to the surge of negative emotions and restore So, how to calm the nervous system quickly and effectively?

The best way is to give vent to your feelings. They should not be held back. There are many methods on how to do this. Choose the one that suits you best. You can hit a pillow, scream at the top of your voice, throw something, and even break something (for example, a cup).

German scientists confirmed in a study that women who scream during a quarrel or break dishes greatly reduce the risk of premature death from a stroke or heart attack.

Take a time out

The following rule perfectly demonstrates how to calm the nervous system. When you hear something unpleasant, do not rush to respond to the offender in kind. Imagine that for about 20 minutes you were simply numb.

It's best to take a walk somewhere. Movement is a great way to relieve tension. If possible, change your environment. Go outside, be sure to take a walk. In this case, you should alternate the pace of movement. Speed ​​up and then slow down periodically. Change the width of your steps. Very quickly you will feel how nervousness and irritability have left you.

Such simple movements allow you to normalize the functioning of the endocrine system, activate the work of certain areas of the brain, responsible for the mood. You will be able to switch the biochemical processes occurring in the body as a result of stress to support physical activity.

White water

Scientists provide an excellent method of relaxation. Do you know what color calms the nervous system? White. And if you also imagine the surface of the water, then you are guaranteed a wonderful effect.

During times of stress, try to calm down. Sit down and mentally imagine a surface of water, but not transparent, but white like milk. Try to feel how slowly you are sinking into it. Feel the touch of amazing water on your skin. Immerse yourself in it.

Stay in this state for a couple of seconds. Enjoy your feelings to the fullest. After this, imagine that a certain hole has formed near your feet, and water gradually flows into it, carrying away all the negativity with the flow.

Now take a deep breath and open your eyes.

Physical education break

Of course, such methods cannot change circumstances, but your attitude towards problems will become completely different.

Traditional methods

Despite the fairly frequent criticism by modern doctors of witchcraft methods of treatment, in this case even official medicine recognizes their effectiveness. Doctors believe that you can perfectly calm the nervous system with folk remedies. The use of herbal infusions has a beneficial effect on the body, which tolerates various stresses.

In pharmacies you can buy many soothing teas, the main ingredients of which are herbs. Valerian, mint, ginseng, chamomile, wormwood are useful. In addition to calming the nervous system, they are very tasty.

Another method of herbal therapy is quite popular. This is a dream on special pillow. It can be easily made with my own hands. Stuff your pillow with soothing herbs. It is recommended to use fragrant plants. The most suitable are mint, lavender, lemon balm.

Calming herbs

The big advantage of using decoctions is the beneficial effect and the complete lack of habituation of the body to them.

1. Mint. Calms the nervous system, normalizes sleep, relieves tension.
2. St. John's wort. It has an anti-inflammatory, calming effect, relieves feelings of fear and anxiety.
3. Chamomile. Relieves muscle spasms, calms nerves.
4. Valerian. The root of the herb perfectly eliminates irritability and relieves anxiety.
5. Thyme. In addition to the sedative effect, it has a mild hypnotic effect.
6. Adonis. Not only calms, but also increases interest in life.
7. Linden. An anti-cold remedy in combination with lemon balm perfectly eliminates irritability.
8. Blooming Sally. Calms nerves, eliminates insomnia and headaches.
9. Sagebrush. An herb that perfectly relieves nervous attacks and eliminates insomnia.

If the methods described above do not help overcome the unpleasant effects of stress, then it’s time to visit a doctor. Perhaps the nervous system needs more serious therapy, and special medications cannot be avoided.

Medications

For nervousness and increased excitability, modern pharmacology offers many sedatives. Initially, we will focus on effective known means. We are talking about tinctures:

• valerian;
• peony;
• motherwort;
• hawthorn.

Do not forget that any medication must be prescribed by a doctor. Therefore, if the tinctures do not bring the desired effect, go to the doctor. Only he can recommend how to calm the nervous system. The medicine selected by a specialist will suit you completely. And it will have a beneficial effect on the body much faster.

In case of anxiety and severe neuroses, one of the following medications may be prescribed:

• "Adaptol";
• "Tenoten";
• "Haloperidol";
• "Deprim";
• "Fevarin";
• "Cogitum";
• "Dormiplant";
• "Chlorprothixene";
• "Eglonil";
• "Fluoxetine."

Drops have a quick effect:

• "Valocordin";
• "Novopassit";
• "Valoserdin";
• "Negrustin";
• "Corvalol".

For some patients, injections of drugs will be more effective:

• "Haloperidol";
• "Milgamma";
• "Atarax."

Children's medicines

Despite their carefree nature and such a young age, children can also suffer from mental overload and stress. The period of growing up of a child is always accompanied by disorders and difficulties. That is why almost every parent periodically faces the question of how to calm the child’s nervous system.

For such purposes, many teas and herbal infusions have been developed. Listening to appropriate music gives excellent results.

Pharmacists have developed special medications that can protect babies from stress. Just remember that before using them you should consult a pediatrician or neurologist. The most popular medications for children are:

• "Tenoten for children";
• "Little Bunny";
• "Notta";
• "Dormikind".

Conclusion

There are many ways to calm the nervous system. Some people recover after watching their favorite movie. For others, it’s enough to visit a fitness club. Still others would be happy to meet a friend over a cup of tea. It doesn't matter which method you choose for yourself. The main thing is not to let the problem take its course.

Remember: there is a way out of any situation!

In life ordinary person There are always stressful situations. It is impossible to eliminate conflicts and quarrels from life.

Our psyche instantly reacts to the emergence of a dangerous background with emotional tension. Stress not only deprives us of our ability to work and the ability to think adequately.

The body's response to stress is sleep disturbances, memory deterioration, the development of diseases of the cardiovascular system, and hormonal imbalances.

With practice, a person can learn to restore his psycho-emotional state without pills and alcohol. Let's figure out how to calm your nerves and relieve stress at home using simple methods.

What kind of stress is there?

Stress is a disease modern man. This is the body’s way of adapting to negative environmental factors.

Stress can be physical and psychological. The first can be provoked by severe cold and heat, hunger, and pain. The second occurs as a result of nervous overstrain.

Any stress affects health and affects the interests of surrounding people (family).

To restore a normal emotional state of protection from negative consequences Many methods have been invented. One of our tips will certainly suit each specific case.

Just remember: the smaller the amount of stress you receive, the faster you will be able to “get out of it.” And don’t believe the myth that alcohol helps cope with stress.

Alcohol only brings the body into a state close to devastation (rather than relaxation) for a very short time. Otherwise, alcohol causes irreparable harm, only aggravating the course of stress.

Unpleasant events lead to a whole chain of thoughts. We cannot get rid of annoying thoughts that bring mental discomfort, day or night. Endless “chewing” of the situation does not relieve stress, but exhausts and deprives one of strength.

The solution may be to decide to switch to something bright and extraordinary. Tomorrow you will definitely return to your problem, and today throw it out of your head.

It has happened many times that in the evening a problem looks large-scale and terrifying, but in the morning you already see several ways out and do not perceive it as a disaster.

Try to be aware of your emotional state: tired, exhausted, depressed and unable to think positively. As soon as you realize this, you yourself will want to put off solving the problem a little.

“Promise” your mind: as soon as you wake up, you will think about the problem with a vengeance and find a way out.

In the morning, a metamorphosis will occur: the problem will cease to be universal or even turn into insignificant. Learn to “clear” your head, then you will be able to better control your difficulties.

When deciding how to calm your nerves and restore your psyche at home in a short period of time, you can turn to breathing exercises.

It is especially effective if the stress was caused by sudden circumstances, an incident that led to an increase in heart rate and increased blood pressure. Exercises will work no worse than medications; stress can be relieved in 15 minutes.

To create a favorable atmosphere, gymnastics can be performed to relaxing music:

There are techniques that allow you to normalize your emotional state (or at least slightly reduce stress levels) in 1 minute. How to relieve stress and nervous tension if everything makes you angry:

1. Sit down, take a relaxed position, close your eyes. Slowly inhale air through your nose, counting to yourself to 4. Exhale in the same way. Hold your breath, count to 4, continue from the beginning. Perform the exercise for 1-2 minutes.
2. Intensive massage of the ear area will help relieve acute stress and normalize blood pressure.. Rub your ears red for 1 minute. Then press on the pain points in the back of the head. Keep your breathing calm.

Practice breathing techniques before an exam or important conversation. It will be much more difficult to piss you off or make you nervous.

Many people believe that a bottle of beer or 100 g of strong alcoholic drink helps you relax after a nervous working day. But it’s much more effective to go for a 20-minute run.

During exercise, endorphins are produced in the body.

Happiness hormones shape the ability to deal with stress today and resist it tomorrow. Unlike alcohol, which undermines this ability and destroys morally.

To suppress the state of stress, to “squeeze” it out of your body, you need to expose the body to another stress, physical. It could be a douche cold water or winter swimming, visiting a bathhouse, or a contrast shower at worst.

Cold procedures cause a sharp cooling of the body and cause an increase in heart rate. Instant overload is replaced by relaxation.

Thermal procedures stimulate blood circulation, remove toxins from the body, relieve vascular spasms, and eliminate headaches.

People believe that water washes away problems, cleanses and renews. Regular water procedures will help you better control your thoughts and not succumb to stress.

You can walk around the city at night, free from rushing passers-by.

But it’s better to choose a park, a forest, or go to a pond for walks. Fresh air and the absence of crowds will help you get rid of negative thoughts, dissolve in nature, and relax.

Contemplative exercises will help improve your emotional state. Look at the landscape or a separate tree, try to occupy your attention by looking at the smallest details.

It's akin to meditation when main task It’s worth freeing yourself from thoughts. Choose a slow walking pace. You can even practice during your lunch break at work.

Accustom yourself to the idea that the opinions of others (work colleagues, acquaintances) are their personal perception of the world, features that have nothing to do with you.

Don’t torment yourself with wondering who will think what about your every move. Do not take part in “showdowns” if they are not disputes that give rise to the truth.

The negative attitude of other people catches you, but does not become a reason to explain to strangers the reasons and goals of your actions.

Rude colleague? Tactfully put him in his place, but do not develop the topic. In general, do not pay attention to quarrelsome sellers, conductors, security guards: this is the first and last time you see them.

How to calm your nerves with folk remedies

Herbal teas and infusions will help overcome depression, irritability, and stress. They will calm the nervous system and help maintain a positive emotional background longer.

The plants are harmless, but a pronounced effect will not appear soon. Folk remedies have to be taken over a long course, but the condition stabilizes for a long time. What herbs help regulate the functions of the nervous system?

A popular sedative with a high content of essential oils and alkaloids.

Used for nervous irritation, insomnia, neurosis, vascular spasms, migraines.

You can combine valerian with other remedies and medications.

Powder, decoction, extract, and tincture are prepared from valerian root.

Motherwort

Used for heart diseases, from high pressure as a sedative. Reduces blood viscosity.

Included in medicinal fees. It is allowed in small quantities to reduce excitability in women during pregnancy.

Thyme

Flowers and leaves contain many aromatic substances, mineral elements, vitamins, bitterness, and tannins.

It is used for neurological diseases, radiculitis, joint diseases, rheumatism, and promotes digestion.

Used in the form of oil extract and regular tea. If you don’t know how to calm your nerves before bed, we recommend making tea from thyme herbs and flowers, adding a spoonful of honey and drinking slowly. A one-week course normalizes sleep.

Mint

Used for aromatherapy and making soothing, refreshing teas.

It has a pleasant taste and aroma. Contains a large percentage of essential oils, vitamins, fatty acid. Helps as part of choleretic, carminative, sedative preparations. Increases appetite, relieves headaches.

Hawthorn

Fruits and flowers are useful for diseases of the vegetative-vascular system. Infusion and decoction reduce myocardial excitability, improve blood circulation in blood vessels, and help with neurotic conditions and hypertension.

Decoctions are prepared from independently prepared raw materials; the tincture is sold in pharmacies.

Verbena

Widely distributed and used in folk medicine. Has essential oils with a slight camphor scent.

It has a calming, antispasmodic, healing, choleretic, diaphoretic effect, normalizes blood pressure, and accelerates metabolic processes.

Vervain poultices are used for headaches. And tea will help avoid a cold at its very first stage.

Contains a large amount of vitamin C.

knotweed

The common plant contains flavonoids, ascorbic acid, vitamin K, silicon, and tannins.

It has an astringent, diuretic, gently lowers blood pressure, improves immunity, and helps with depression.

Goes great with others medicinal plants in fees. It is better to prepare the decoction in a thermos, soaking the herb in boiling water for at least an hour.

Strawberries

Wild strawberry leaves added to tea help with urolithiasis and cholelithiasis. Berries are a vitamin remedy.

Berry juice strengthens nerves and is used to prevent nervous breakdowns.

It is useful to mix strawberry (or berry) juice with milk in any proportion and take it daily to strengthen the immune system.

If the use of most pharmacological drugs during pregnancy is a strict taboo, then some foods and herbs for calming the nerves are quite useful. What to drink if your emotional background is unstable?

Warm milk with a spoon of honey normalizes the condition. The already proposed recipe from milk and strawberries can also be adopted.

Safe for women's health during pregnancy, motherwort, mint, hawthorn, sage, raspberry and currant leaves, thyme, hop cones.

If you have chosen an herb with strong extraction ability (sage, thyme, motherwort), add very little of this component. Neutral herbs can be a base.

You can add valerian root, chamomile, and fennel fruits to tea. Melissa, lavender, green tea will be useful.

Walking in the fresh air is beneficial for pregnant women. It is better to refresh yourself and calm your nerves in a picturesque place.

Experience the power of aromatherapy treatments. Oils of basil, any pine needles, lavender, orange, neroli, sandalwood, lemon, cloves, and jasmine are suitable for them.

Aromatic oils need an aroma lamp for company. Procedures are best carried out in the afternoon.

Not only psychosomatic diseases, but also most diseases of internal organs develop from constant tension, anxiety and anger.

If you feel depressed and stressed, there is no need to immediately grab pills. You need to put your thoughts in order, check your condition, try to start thinking positively.

Over time, you will learn to relax, look at problems from the outside and find a way out without damaging your own health.

At an Israeli resort, a cook's assistant fired from the hotel started a massacre by opening fire and barricading himself in the kitchen. It was only thanks to the composure of the arriving special forces that he was neutralized. Self-control of special forces employees of all countries is taught first of all.

Can we - ordinary people- adopt the self-control technique of special forces in order to be able to control your emotions and not splash out anger, preserving your own nerve cells? Only for our readers professional secrets shared Oleg Tarasov, candidate master of sports in hand-to-hand combat.

HOW TO MANAGE YOURSELF IN STRESSING SITUATIONS AND NOT BE NERVOUS

If you feel that the conversation is threatening to turn into a scandal, do not let yourself be caught in the trap. It’s best to start training on little things - in small skirmishes in transport, in a store, when you just don’t like something, etc. Then in a really serious stressful situation you will be able to quickly control yourself.

Method one. Abstraction.

A very simple way: when you lose control, think about a completely different, pleasant situation or moment. For example, about which tropical island you would like to spend your next vacation on, or about the great movie you watched yesterday.

Result. The point is to distract yourself from the irritating factor. Then the adrenaline will not have time to release and all complaints can be expressed calmly, which will speed up the resolution of the problem.

Method two. Check.

This method is very similar to what psychologists advise: count to ten, for example, for a child who does not obey.

Result. It becomes possible not to show your uncontrollable emotions.

Method three. Physical.

You can help yourself with any physical actions that you do with force: clench and unclench your fists, crack your fingers. You can simply twirl an object in your hands. Prerequisite- fix your attention on what you are doing (“I clench my fists,” “I twirl the pen in my hands”).

It also helps to freeze and tense every muscle of your body as you inhale and relax as you exhale.

Result. You calm down.

HOW TO QUICKLY CALM DOWN AND COLLECT YOURSELF

If you are nervous, you can, of course, take a relaxing bath and, covered with a blanket, read your favorite book. But if you are now in your boss’s office or have an important presentation coming up, you need to be able to quickly, simply, and most importantly, quietly calm your nerves. The moment you start to get angry or very nervous, a large amount of adrenaline is released into the bloodstream. All “calming” techniques are designed to quickly reduce its level. When there is a lot of adrenaline in the blood, the heartbeat quickens, the muscles are in hypertonicity, breathing becomes erratic and intermittent. Correct breathing is the most effective method“burn” adrenaline: the more oxygen your muscles receive, the faster the adrenaline will decrease. There are several ways to breathe.

Technique first.

It is aimed at ensuring that during times of nervous tension, breathing comes into line with the state of the body. It is necessary to breathe frequently and deeply. Take 3-4 deep and quick breaths. Inhale through the nose, exhale through the mouth. Then pause for 5 seconds and breathe as comfortably as possible. Then inhale and exhale again. Repeat this 3-4 times.

Result. A lot of oxygen enters the body, and adrenaline leaves. And since there are no stimulating factors, the person calms down.

Second technique.

It aims to use breathing to force the body into a calm state. Breathe a little deeper than usual. Just a little. If you breathe deeply, you will feel dizzy, you will achieve reverse effect. Think about how you breathe correctly. This technique is less noticeable than the first, and is suitable for those who, for example, are currently being scolded in a raised voice by a nervous boss.

Result. Oxygen relieves the body of adrenaline, and thoughts focused on breathing help you “rise” above the situation and perceive what is happening more adequately.

Third technique.

It is associated with small muscular movements. But the goal is still the same - to reduce adrenaline levels.

As you inhale sharply, clench your fists as tightly as possible, digging your nails into your palm, and sharply, without pausing, throw your fingers forward as you exhale.

It is enough to make 10-12 such movements. At the same time, you need to think about what you are doing with your hands and concentrate on it.

Result. With sudden movements you “burn out” adrenaline. Focusing on movement and breathing helps distract you from anxious thoughts.