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How can you calm down from your nerves? Music to calm your nerves. How do nervous disorders begin?

14.10.2019

The human nervous system is a perfect computer that is responsible for the work of all internal organs, our health, mood and well-being.

Due to frequent stress, prolonged overexertion, nervous breakdowns, negative emotions such as anger, envy, dissatisfaction, hatred, depression, functional disorders of the nervous system occur. It should be noted that a person’s health and appearance are directly dependent on the mental state and stability of the nervous system - all diseases of our body are of a psycho-somatic nature.

How to determine if the nervous system is wrong

Signs of a nervous system disorder include the following:

headaches, dizziness;
sleep disturbance, chronic fatigue;
a state of constant anxiety and restlessness;
increased irritability, tearfulness;
depression, loss of interest in life;
sudden mood swings, outbursts of aggression;
decreased libido.

If you notice such changes in your well-being, it is necessary to take measures to restore the nervous system in order to prevent severe nervous disorders and breakdowns.

Methods to calm the nervous system

Rest is the main treatment for nervous exhaustion. You should give yourself regular days off, even if you are busy with work. It is best to go to nature - to the forest or to a pond. Try on such days not to think about business and problems, but to enjoy the peace and quiet away from the bustle of the city.
Your body needs good sleep of at least 7-8 hours. Chronic lack of sleep leads to fatigue brain activity and damage to nerve fibers.
Learn to relax after an eventful day using relaxation techniques - yoga, meditation, auto-training, breathing exercises, aromatherapy. Daily exercise and water treatments will help control anxiety and restore mental balance.

Proper nutrition

It is important to maintain the health of the nervous system by replenishing the diet with useful substances:

Omega-3 fatty acids are found in seafood, sea fish, olive and linseed oil.
Complex carbohydrates - wholemeal bread, pasta, porridge - will help replenish energy losses.
Eat more fresh vegetables and fruits - the beneficial substances they contain not only have a positive effect on the health of the body, but are also natural antidepressants.
Take vitamins and microelements regularly - there are specially selected complexes containing B vitamins, magnesium, potassium, and iron. Such components help stimulate cardiac activity, relieve tension, and improve cerebral circulation.
Amino acids are a building component of nerve cells. L-glutamic acid, L-tryptophan, and L-tyrosine have an active effect on the body's metabolic processes and restoration of nerve fibers. These amino acids are calming nervous system, improve metabolism, eliminate anxiety symptoms. To replenish your supply of amino acids, include foods rich in protein in your diet - beef, liver, fish, dairy products, eggs.

Healing herbs

Infusions of medicinal herbs will help restore and strengthen the functions of the nervous system:

Hops – an infusion of the cones of this plant helps with all types of nervous disorders and improves sleep.
Melissa - indicated for nervous breakdowns, expressed by irritability and increased excitability.
Valerian – tincture of valerian root has a calming effect, helps with insomnia and problems heart rate.
Passionflower - the fruits and seeds of this plant contain flavonoids, which are a mild natural antidepressant. Passion flower infusion helps with neuroses, panic attacks, attacks of anxiety and fear.

Medications

In severe forms of nervous disorders, consultation with a neurologist and neurologist is necessary. You may be recommended treatment with psychotherapeutic correction in combination with taking medicines. Typically, the following groups of medications are prescribed to restore and normalize the functioning of the nervous system:

Antidepressants are medications used to relieve stress and depressive states, relieve anxiety and irritability, normalize sleep, appetite, improve overall well-being and mood.
Benzodiazepines are drugs that have a sedative, sedative, and anticonvulsant effect.
Nootropics are drugs used to activate the brain. Such substances stimulate mental activity, memory, concentration, increase resistance to increased nervous and psycho-emotional stress.

“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. The previous feelings that forced him to explode are replaced by remorse, regret, and 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 exposure to 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 increased amounts of a hormone called thyroxine - and we become irritable and nervous. The adrenal glands produce adrenaline, an 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, at a moment of strong nervous tension, a command is received from the body to tone the whole body, 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 nervous, it's worth doing a few intense workouts. physical exercise. If time permits, it is worth going to Gym(they say that they are most effective in in this case will strength exercises), swimming pool, going for a run, a walk. 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, put 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;

Wrapping your 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 promote 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?

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. 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.

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; a candle-tablet is inserted into the side hole. 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 benefits for mental health are 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, it will become increasingly easier to give your nerves a short break and calm your mind.

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’s important is how I feel about it” - and let’s try to approach troubles philosophically.

Daily affairs and worries, the dizzying pace of life and problems that require immediate solutions make themselves felt by nervous breakdowns. They manifest themselves differently for everyone, but they don’t have a positive effect on anyone.

We are sure that information on how to calm your nerves at home will be useful to everyone.

Causes of nervous disorders

We often hear the following phrases: “I’m on the verge of nervous exhaustion” or “My nerves are not iron.” What to do, even if it’s simple everyday question causes a flurry of negative emotions? The true sources of irritability, aggression or depression may be:

The presence of a constant stress factor. It can be either a specific reason, for example, boring work, or a person who has a depressing effect on the nerves.
Continuous pessimistic moods. If you constantly think that everything is bad, the nervous system will malfunction in the form of a breakdown, trying to throw out all the negativity.
Suspiciousness and anxiety. People who are dominated by these manifestations of character are more likely to suffer from nervous breakdowns.
The pace of life is too fast. Pressure as constant movement, noise big city Not every person can withstand being in a crowd all the time. Some people prefer a slower life.
Overload from too much information. Work, study, self-education are taken away from us great amount energy. But modern life is unthinkable without the media and the Internet, which continuously broadcast news and other information. It is very difficult to process the entire huge flow of information. The result can be not only confusion in thoughts, but also nervous exhaustion.

Symptoms of nervous exhaustion

The following signs may indicate problems with the nervous system:

Constant anxiety. At the same time, thoughts are constantly sitting in your head that you forgot to turn off the stove or iron, that you don’t have a phone at hand, that you didn’t close the door, etc. We often reassure our loved ones by saying that they turned off and closed everything, even not suspecting that this is the first sign of a nervous breakdown.
Apathy and indifference. Interest in everything disappears, you don’t want anything, and there is only one desire: to protect yourself from everyone.
Uncertainty. Doubts, inability and lack of self-confidence also indicate disturbances in the nervous system.
Irritability, short temper, anger. Negative reaction to any treatment, irritation at the behavior and actions of other people, anger at oneself and others - clear evidence that the nervous system needs help.

How to restore peace of mind?

Many people are concerned about the question of how to calm their nerves without pills. Some people think that this is impossible, sedatives have become so firmly established in their lives. However, it should be remembered that no sedative can eliminate the cause of a nervous breakdown. Without the actions of a person susceptible to a nervous disorder, it will not be possible to eliminate the source of stress.

To restore calm and inner balance, learn to live in harmony with your own nerves, it’s worth changing your lifestyle and worldview. To do this, follow these simple rules:

You need to learn to rest properly. Without a doubt, best vacation– daily healthy 8-hour sleep. This will allow the body to recover and prepare for a new working day.
Start eating right. Nerve cells need vitamins and microelements no less than other cells, organs and systems of the body. Therefore, your diet must include foods rich in nutrients: iodine, phosphorus, magnesium, iron, vitamins A, B, C, E and others.
Try to plan your day. Being competent will allow you to manage everything without rushing anywhere. Strive to highlight the most important things on the list and do not try to put an unbearable burden on your shoulders.
Think positively. Negative thoughts should be analyzed correctly; do not waste precious time on such useless and destructive thoughts as: “What will others think of me?” or “We could have done things differently...” and the like.

Effective methods to relieve stress

In search of an answer to the question of how you can calm your nerves, you should turn to your own body. A rapid heartbeat, muscle tension and heavy breathing indicate that the body also requires calm and restoration. To calm your nerves, you need to direct destructive energy into pleasant and useful activities:

Any physical exercise(sports, dancing, walking or cleaning the apartment) help you concentrate on your favorite activity and not accumulate tension in yourself.
Relaxing massage. Nerve endings located on the skin will respond positively to stroking. To do this, you can make several light massage movements in the direction from the forehead to the back of the head, massage your palms and feet.
Creative activities, walks in nature, communication with pleasant people. Relieving nervous tension in these cases always works effectively and helps to calm down and distract from all problems.

Psychological techniques to restore nerves

The following techniques will help you calm down without medications:

Check. Counting to yourself to one hundred or more helps relieve irritation by concentrating on a monotonous task.
Drawing. One of the areas of art therapy is coloring images with many small details and lines. This activity can distract you from problems for a long time and prevent a nervous breakdown.
Visualization. You just have to imagine yourself on the ocean shore instead of a traffic jam, or imagine that it’s summer heat outside the window, and not a snowstorm or blizzard, and you will immediately mentally move there and take your mind off negative thoughts.

Proven ways to calm the nervous system

Treatment and prevention of nervous disorders with folk remedies can be good help on the way to peace of mind. Please pay attention to the following methods:

If nervousness prevents you from falling asleep, then before bed, try treating yourself to delicious soothing drinks with honey: infusions of mint, motherwort, calendula or lemon balm.
A hot bath with sage, thyme or pine needles will also help relieve tension due to its positive effects on the body and respiratory system.
Walk barefoot. In summer it is very useful to walk on sand, pebbles or grass. There are many points on the feet that are responsible for the health of various body systems, including the nervous system.

First aid for nervous disorders

It's time to learn how to quickly calm your nerves, because sometimes an inappropriate outburst of emotions can cost you your job or good relations with loved ones. If you need to calm down in a couple of minutes, the following techniques will come to the rescue:

Methods of releasing aggression out: you can shout loudly, tear paper or break a couple of plates, if, of course, you are at home.
It's appropriate to calm your nerves at work through more peaceful means. For example, you can do breathing exercises or yawn by opening your mouth wide and inhaling. maximum amount air. This relaxes the facial muscles and enriches the body with oxygen.
An effective way to calm down is to wash your face and neck. cold water, imagining that all the negativity goes away with the water.

Do not forget that healthy nerves are the key to success in all endeavors and the normal functioning of all systems and organs.

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 positive influence 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 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 Go out into the fresh air and slowly take a deep breath. The blood will be enriched with oxygen. And you will calm down.
3 Take a sip of water. Dehydration of even one and a half percent causes mood swings, absent-mindedness and irritability.
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 for 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 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 Do yoga. It provides complete relaxation.
7 Do meditation. Imagine yourself far from existing problems and you will instantly calm down.
8 Use the secrets of aromatherapy. The aroma of rose, bergamot,

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 tension.

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 is only very a short time leads the body to a state close to devastation (rather than relaxation). 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:

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.
Intensive massage of the ear area will help relieve acute stress and normalize blood pressure.. Rub your ears red for 1 minute. Then click on 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 to 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. This could be dousing with 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 touches, but does not become a reason to explain to strangers the reasons and purposes 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 It has 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 disease, high blood 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 acids. 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 number 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 well with other medicinal plants in collections. 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.

Pregnant women benefit from walking fresh air. 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, inspect your condition, and 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.