How and with what to calm the nervous system. Relieve stress with massage. Which drugs to choose

To calm your nerves, spend at least one day alone in a calm environment. Turn off your phone. Create a favorable atmosphere in your home with calm, relaxing and pleasant aromas. Use aroma candles or an aroma lamp. You can calm your nerves with the help of essential oils of mint, lemon balm, juniper, and lavender. The smell should be noticeable, but not pungent. Massage helps relieve nervous tension.

Lie down for a while, try to take control of negative thoughts, and stop yourself from thinking about the stressful situation. The key to stress resistance and psychological health is positive thinking. Healthy and restful sleep is recommended; it helps you relax physically and mentally. Scientists have proven that the brain can “digest” problems during sleep. After awakening, ways to solve life's problems may appear. Before going to bed, take a warm bath with aromatic foam, you can turn on calm music.

If you find yourself in a stressful situation at work, sit in a chair, lean back and close your eyes. Relax all your muscles and try not to think about anything. Take a smooth, deep breath in through your nose and exhale through your mouth. Repeat this breathing exercise 10 times, then sit for 10 minutes.

Sedatives

Medicines help to quickly calm the nerves: Novo-Passit, Persen, Valerian, Corvalol, Valocordin. You can use the funds traditional medicine. The most effective is an infusion of dry mint leaves. Pour a tablespoon of raw material with a glass of boiling water and leave for 40 minutes. Take the product 2 times a day - morning and evening. A soothing herbal mixture, which includes valerian, motherwort, peppermint, St. John's wort, oregano, and hawthorn, helps well. The prepared decoction should be drunk 3 times a day.

Diet for nerves

Adjust your diet to include foods that help normalize the nervous system. These include fruits, milk, yogurt. Fruits contain vitamin C, which helps reduce stress hormones. Dairy products contain amino acids that have a positive effect on nervous system. Grain bread, cereal flakes, oatmeal, foods containing magnesium will be useful: green vegetables, beans, potatoes, etc. Do not drink drinks containing alcohol or caffeine after stressful situations, these substances have an stimulating effect, and it will be more difficult to recover later.

The nervous system is the control center of the entire body. In time While carrying a baby, a woman has the strongest bond in the world with her baby. Nutrition, breathing and growth of a child occur due to expectant mother. Any change in her lifestyle automatically affects the development of the baby. A pregnant woman is often subject to sudden mood swings, unstable to stress, and constantly worries about her child. To calm down a little nerves in time pregnancy, you can take herbal-based sedatives and herbal decoctions.

Instructions

Mix one teaspoon of lemon balm herb and one teaspoon of orange peel. Pour a glass of boiling water and close tightly. Let it brew for ten, strain, add one teaspoon pharmaceutical drug tinctures of valerian. Take a glass twice a day along with honey.

Take pharmaceutical tincture of peony root three times a day, one teaspoon.

Take blood-red hawthorn flowers, rhizomes with roots of valerian officinalis, lemon balm leaves, and barberry fruits in equal parts. Pour one tablespoon of boiling water and let it brew until cool. Take one glass twice a day.

Mix twenty grams of peppermint leaves, lavender flowers, and rhizomes with valerian roots. Pour two tablespoons of the mixture with a glass of boiling water and leave to brew for fifteen minutes. Drink the decoction in small sips throughout the day.

Modern life is an endless cycle of events, and not every person has the strength to endure such serious psychological stress without significant consequences. Surely everyone who reads this article has heard the expression “all diseases come from nerves” at least once in their life. And indeed it is. In medicine there is whole science, which is called psychosomatics. She studies the influence of psychological factors on the physiological state of a person. Have you ever wondered how to calm your nerves? This can be done at home in several ways; let’s look at each of them so that, if necessary, we can help ourselves and our loved ones as effectively as possible.

The first step to peace of mind

No matter how it sounds, the first thing you need to do when emotions go off scale is to try to distance yourself from what irritates you. Tired of work? Put it off until better times. If the cause of nervous tension is unpleasant news or communication with a certain person, do not contact him. The best way to quickly disengage is to go into solitude (even relative) and restore your breathing. Sit comfortably on a sofa, chair or bed and, closing your eyes, breathe deeply and evenly, thinking, for example, that today it is sunny outside, and the day before yesterday funny curly clouds floated across the sky.

Another option to escape from problems “into another dimension” is to look at an album with your childhood photographs. As a rule, many people have very pleasant memories associated with their childhood. Bringing them out with the help of old photos can quickly calm your nerves. The same method can be used to calm a child. Sit him next to you and talk about your childhood. As a rule, children in this case are quickly distracted from the phenomenon that upset them and make contact with their parents.

Medicines for peace of mind

The first thing that comes to mind for any person experiencing strong emotional disturbance is taking sedatives. Indeed, soothing drops can relieve nervous tension in a matter of minutes and help you relax. There is only one “but” here: many drugs have a depressing effect on the nervous system, which means they can provoke phenomena such as lethargy, drowsiness and general absent-mindedness. In addition, some drugs simply cannot be taken by people who drive a car or deal with high-risk objects, for example, electrical appliances. That is why you need to be very careful when choosing a drug that calms the nervous system.

Which drugs to choose

One of the most accessible and safest in terms of occurrence side effects is considered a modern herbal preparation “Novopassit”. It can be taken even in emergency cases. But for those who constantly experience emotional stress and often suffer from nervous overstrain, a drug that calms the nervous system according to the “cumulative” principle is more suitable. Such medications need to be taken for a long time, but the effect lasts for a long period. This group of products includes motherwort or valerian extract in tablets. These remedies are the best for those who want to calm their nerves for a long time. Medicines, even if they are created using only natural herbs, can only be used after consultation with a doctor.

Folk remedies for the nervous system

Besides medicines, there is a very simple and accessible way to everyone that explains how to calm your nerves at home - sedative herbal mixtures from which you can make aromatic tea. The most powerful are those that contain several plants. Such teas can be bought at the pharmacy, or you can prepare a soothing mixture yourself from the following ingredients: valerian root, sweet clover, dried hawthorn flowers, hop cones, peppermint leaves, motherwort and watchwort. It is enough to brew a tablespoon of this mixture in 0.25 liters of water and let it brew well. This tea has a very fast and strong effect, so it is better to take it before bed.

If the question is “how to calm your nerves at home?” worries throughout the day, then ordinary honey is considered the best remedy. By adding just one spoon of this product to a glass of warm milk and drinking the resulting drink, you can calm down very quickly. This remedy is especially suitable for children who, due to emotional instability, can be nervous at any time of the day.

In addition to tea, you can use herbs to make fragrant pads - sachet. They should add those plants that are used to make tea, as well as sprigs of rosemary, lavender, wormwood and lemon balm. These fragrant pillows can be placed at the head of the bed, in the bathroom, and indeed in any room in your home. Made in the form of decorative bags and keychains, the sachets can be taken with you to work so that the calming effect of herbs will be with you throughout the day.

Calm in music

It has long been proven that many classical musical works can act on the human nervous system no worse than drugs. Therefore, during periods of strong anxiety, psychologists recommend isolating yourself from irritants. Today, it is not difficult to buy collections, which are often called “Calming Melodies” or “Music for Relaxation.” Put on your favorite pajamas, turn on the tune of your choice and enjoy the beauty musical art. The category of relaxers also includes works by your favorite performers, even if they belong to the genre of pop or rock music. Of course, they cannot be used in attempts to calm the baby. Soothing melodies for him are musical masterpieces Rachmaninov, Tchaikovsky or Beethoven.

If it is not possible to play music loudly, use headphones; this will also help isolate yourself from external stimuli.

Drown your sorrows... in the bath

In this section of the article we will not talk about what every second reader thought when he saw the subtitle. If the soothing sound could not possibly restore, you should think about fragrant water. The water in it should not be very hot, but not cool either. When filling, you can add some soothing herbs or a decoction of them to the bath. Lying in lush foam, you can truly relax not only the nerves, but also the muscles of the whole body. Lie in it until you feel completely satisfied with your own perfection.

Game as a way to forget about nerves

This method clearly explains how to calm nerves at home if we are talking about a small child. Game for him - The best way forget about troubles. Special attention You should pay attention to what the upset baby is playing. It is better to opt for active entertainment on fresh air or a measured activity, for example, modeling from plasticine or clay. If a child’s emotions still take over, he can “punish” the malleable material and “mold” his resentment out of it.

Adults can also distract themselves from troubles with the help of, for example, cards or chess. Playing solitaire or thinking about your opponent's next move, you can forget about the problem for a while. Some individuals calm down by doing their favorite hobby: embroidering, drawing or wood carving.

Aroma and play of light

If you feel emotional excitement, tension or anger, try to change the atmosphere in the room with the help of candles and aromatherapy lamps, which can be bought at any store. The aromas of patchouli, ylang-ylang and other exotic plants and flowers in any case will not remind you of existing problems. By changing the lighting, filling the house with new aromas, you can do whatever you want: watch your favorite movie, read a book, or just lie and look at the shadows on the ceiling. If you combine this method of relaxation with a bath, calm will come many times faster.

All my life I have been quiet and calm. In any situation, I managed to keep my emotions in hand. It was simply impossible to imagine me screaming and taking my anger out on another person. But for Lately my stress-resistant body has changed beyond recognition.

Illness or bad character?

Gradually, not immediately, but those close to me began to notice that my character began to deteriorate. From a calm, good-natured woman, I turned into a kind of fury who is infuriated and irritated by everything. The feeling that now I would simply be torn apart from hatred of others has become familiar.

I didn’t want to live in a state where any tiny problem could unsettle me, when negative emotions go off scale, the heart beats wildly, and the eyes become bloodshot. I didn't understand why this was happening. Maybe I got sick with some serious illness, and my body reacts to it in this way?

The unknown and scary thoughts forced me, after several months of agony, to make an appointment with my local doctor. Imagine the surprise when Dr. advised me to see a neurologist . “Honey, you're stressed. “Nerves need to be treated.”

“She’s so smart, she should have referred her to a psychiatrist, but I can handle such nonsense as stress myself!” - I thought irritably.

Stress: what is it?

First of all, I tried to figure out what “stress” is. It turns out that this concept appeared recently, in the second half of the 20th century. It denotes the protective reaction of the human body to negative external influences. Modern look life requires a colossal effort from us. Anything can be a stress factor: fatigue, nervous tension, city bustle, relationships with others, family squabbles. It turns out there are millions like me in the world? Alas, this was very little consolation for me.

While studying this problem, I realized that there were three stages of stress:

• anxiety- “the first call”, indicating that something in the body has begun to “break”;
• resistance- when the body is still struggling;
• exhaustion- a period that means that there are almost no protective forces left.

It seems that two stages passed unnoticed by me. Apparently the “bell” worked very weakly and I didn’t hear it. I unexpectedly found myself on the threshold of the most difficult stage. One thing was good that this “disease” was not fatal. My nerves urgently needed to be put in order, but how?

How did I overcome stress at home?

She immediately rejected the old “old-fashioned” way of washing down troubles with alcohol: female alcoholism is an even more terrible thing than stress. This is a dead end path.

I am a persistent woman; if I take on something, I must bring it to its logical conclusion. Having scoured the entire Internet and rummaged through specialized literature, I realized the main thing: it is urgent to change my lifestyle. For these purposes, I even developed an entire program, which I called “12 to calm my nerves.”

Switching to a balanced diet

I think this method is the most important. After all our appearance, and our mood depends on how we look.

I won’t lie: I used to consume foods completely uncontrollably, especially sweets. I used them to eat up my bad mood. Indeed, for some time I felt better, I calmed down, but then the irritation rolled in with even greater force.

The first thing I did was review my menu.

• Instead of flour, fatty, sweet and salty foods, I included cereals, soups, vegetables, fruit salads, etc.
• I started eating small portions 5 times a day.
• I drank two liters of plain water a day.

Proper nutrition quickly gave positive results: Only two months have passed, and everything has decreased by 10 kg. Hooray, I have a waist again!

Now a new reflection in the mirror no longer infuriates me as before, but lifts my spirits, worse than any antidepressant.

Simple exercises as a way to relax

It was a discovery for me that there are special exercises that help relieve stress and rid your head of negative thoughts. These seemingly simple movements help stretch stiff muscles and relax them.

The blood supply is normalized and the nerves quickly calm down.

• Open your mouth wide and actively move your lower jaw.
• Straighten your shoulders, straighten up and stretch strongly.
• Rub the back of your head and neck with your hands.
• Rub your earlobes thoroughly.
• Massage your hands vigorously.

Some psychologists also suggest doing any physical exercise(squats, bending, lifting weights). I found it boring and uninteresting, so I replaced them with dancing in front of the mirror to fiery music. You jump for ten minutes and your mood immediately improves.

Walking is the most accessible way to deal with stress

Dancing and exercise are not for everyone. I wasn't thrilled with them at first either. Do you know what I came up with? When my nerves got too high, I went out into the street and slowly walked to the nearest park. There she sat on a bench and began to contemplate. I looked at the trees growing nearby, raised my head and looked at the passing clouds. I was also interested in people hurrying about their business, their clothes and facial expressions.

Contemplation is akin to meditation. You can do it anytime: during your lunch break by the window or on your way home from work. Contemplation helps to distract yourself, temporarily forget about current problems, and abstract yourself from troubles. Try it, I promise you will like it.

Learning to calm down with breathing

Want to quickly relieve stress? Then nlearn to control your breathing. You can find a lot of different breathing exercises on the Internet.

To calm down and tone the body, I use only two, and that’s enough for me.

• One short inhalation (one-two) and a long exhalation (one-two-three-four).

• Long inhale and quick short exhale.

Repeat these steps several times and in just a few minutes you will feel real relief.

Getting rid of stress in your sleep

During periods of nervous breakdown it is necessary. Don’t be afraid to put off all important things until “later”; give your body the opportunity to recover.

We wash away all sorrows with water

Water treatments are the most effective way to relieve stress. Taking warm baths or a contrast shower every day will not only strengthen the nervous system, but also improve the health of the entire body. For example, I made it a rule to take a steam bath every Saturday and swim in the pool on Sunday. On Monday I don’t go to work, it’s like I’m flying!

The smell of happiness - aromatherapy

I just got sick of aromatherapy. I love the smells of different oils, especially lavender and peppermint. I add them everywhere: to my favorite cream, to the water before taking a bath, etc. Believe it or not, I even drip it into a bowl of water when I clean my apartment. Now I want to buy a special aroma lamp. In the evenings I will enjoy pleasant smells accompanied by my favorite music.

Relaxation with your favorite music

By the way, about music. Now, while I still don’t have an aroma lamp, I, in those moments of my life when psychosis just goes off scale, I turn on calm music and light candles. I sit in my favorite chair, look at the candle fire, gradually forget about all my problems and calm down.

Relieve stress with massage

Relaxing massage is the best therapy for all diseases not only for the soul, but also for the body. You can sign up for a professional massage or do it at home. I like the first one better. This is where you really relax. Yes, this is an expensive event, but when it comes to health, then, as they say, “bargaining is not appropriate here.”

If financial opportunities there is no need to visit a masseuse, then You can limit yourself to massaging your feet yourself. This is where it is located a large number of points responsible for the psychological state of our body. And don't forget about the head massage!

Vitamins to increase stress resistance

We must not forget about vitamin and mineral complexes that help fight stress from the inside. Vitamins and minerals activate the body's defenses: immunity will increase, energy balance will improve, and metabolism will improve. Choose any complex, fortunately there is a large selection of them in pharmacies now. But they are considered the most effective "Berocca", "Stressstabs", "Centrum", "Unicap"».

Calm your nerves with folk remedies

Do you consider aromatherapy, contemplative walks and breathing exercises a waste of time? This means that things are very bad for you, and more serious measures need to be taken. Just don’t rush into taking antidepressants, there is a possibility of doing even more harm to your health. Refer to proven “grandmother’s” recipes.

I, as needed, I’m preparing myself two simple tinctures that my great-grandmother used:

• Art. Grind a spoonful of valerian root, pour it into a thermos, pour a glass of boiling water and leave overnight. Strain and drink several sips throughout the day.

• Grate raw beets, squeeze out the juice and mix with honey (1:2). Take half a glass three times a day for a week.

Medicinal way to deal with stress

In particularly advanced cases, sedatives cannot be avoided. But again, these are not antidepressants, but herbal preparations. They provide a lasting, long-lasting effect, and, importantly, act gently on the body without destroying it.

There are many similar drugs in pharmacies now, but I specifically like them better.

Family or work conflicts, phobias, insomnia, anxiety states are familiar to almost everyone. Therefore, you have to decide what to drink for nerves and stress.

During nervous breakdowns, serious diseases can develop - heart attack, stroke, ulcers, even oncology. You cannot delay the treatment of nervous disorders. You need to know what you can drink, what medications will help with nerves, which eliminates the causes of stress.

Causes of nervous disorders and stressful situations

The causes of stress and nervous disorders are divided into four categories:

The state of his nervous system depends on how a person perceives others and evaluates his capabilities. Nervous disorder may occur due to illness or death loved one, conflict situations, upcoming important events.

A nervous breakdown manifests itself in the form of anxiety, restlessness, and tension. If you don't pay attention to the signs, you're not far from depression. Let's figure out how to calm the nervous system and bring it back to normal state of mind. First you need to know what signs indicate the onset of a nervous disorder.

Signs of stress

You can understand that you need to take medications that help calm the nervous system by the following signs:

• restless, intermittent rest or complete insomnia;
• continuous feeling of hunger or a sharp decrease in appetite;
• general malaise, lethargy;
• problems with memorization and perception of information;
• dizziness;
• constant, causeless irritability;
• loss of interest in current events;
• difficulties in communication;
• the desire to cry, to feel sorry for oneself;
• inability to solve problems (postponing for later);
• fussiness in movement and behavior;
• the appearance of obsessive habits (biting nails, biting lips);
• suspicion, distrust of people, feelings of anger.

The listed signs, if not addressed, gradually turn into depressive states.

What medications to take to calm the nerves

In case of nervous disorders and conditions close to depression, you should seek medical help or consult a pharmacist. You will be advised to take medications for nerves and stress that have a calming effect.

All proposed stress relievers are divided into groups:

When choosing, you need to know that the best remedy against nerves and stress - made on a plant basis. More often, addiction occurs to medications of synthetic origin.

It is advisable to combine taking medications with the correct daily routine. It is necessary to get rid of irritating factors and strong shocks. The prescribed anti-stress medication should produce the following results:

1. relieve anxiety, constant anxiety;
2. increase resistance to nervous breakdowns (before exams, important events, after family or work conflicts);
3. achieve an even mood without sudden changes.

Which medication to choose depends on the specific situation and state of health. Help can be obtained in the form of a medical consultation with further prescription of drugs, or by consulting a pharmacist.

Antidepressant group

This group of drugs is most often prescribed for stress. Any medicine for stress and nervous tension from the group of antidepressants can prevent the patient from transitioning to depressive state. In advanced cases, medications not only relieve stress, but also help prevent suicide.

Drugs are prescribed in the following cases:

• severe depression, moderate conditions;
• to relieve anxiety;
• eliminating phobias;
• with panic disorder of the nervous system.

Only a specialist has the right to prescribe such medications for stress.

When choosing, you need to know that the best drugs for nerves and stress are made on a plant basis. Addiction occurs mainly to medications of synthetic origin. Let's take a closer look at each group of drugs to choose the best medicine for nerves and stress.

Neuroleptic sedatives

A group of medications affects certain areas of the brain. To prevent depression, the drug inhibits the activity of the nervous system, acting specifically on the excited area.

To help eliminate stress, a list of such medications is available only from specialists (sold by prescription). This potent drugs, the uncontrolled use of which causes mental disorders. Prescribed in the following cases:

1. patients with increased excitability, who tend to feel like different individuals;
2. with loss of memory, speech;
3. uncontrolled physical behavior;
4. schizophrenia of various stages;
5. depressive states.

Self-medication with antipsychotics can lead to unpredictable consequences and mental disorders.

Group of nootropics

To decide what to drink for nerves and stress, a specialist must conduct a preliminary examination of the patient. Nootropics are prescribed to affect areas of the brain responsible for the perception of information and mental activity.

The drugs relieve tension without causing addiction. The most important thing is that you can take nootropics to prevent stressful situations. Prescribed in the following cases:

• with severe fatigue;
• to bring normal cerebral circulation;
• general deterioration of the condition caused by a nervous breakdown.

For children, medications are prescribed for problems with the absorption of information.

Prescription of tranquilizers

When a specialist decides how to calm nerves and relieve tension, he is guided by the patient’s condition, paying attention to his place of work. This is due to the fact that tranquilizers have a depressing, sedative effect. When used for a long time, even the best tranquilizers make a person inhibited and indifferent to everything that happens.

The drugs eliminate anxiety, feelings of fear, anger, panic, but have a strong sedative effect (constant drowsiness).

Medicines are prescribed for:

• frequent excitability;
• anxiety;
• neuroses;
• anxiety;
• insomnia;
• epileptic seizures.

The name of each tranquilizer is included in the medical catalog and is sold only with prescriptions with a special seal.

Herbal preparations

If nervous overstrain is diagnosed, gentle herbal preparations are initially prescribed. There are the following herbal tablets for stress and nerves:

• valerian (tablets, alcohol tinctures, root);
• passionflower base (Alora);
• with motherwort (herb, tincture, drops);
• peony (tincture);
• St. John's wort (Negrustin, Deprim).

Some herbal remedies for nervous breakdown have an effect with constant use (accumulation of components). This is how drugs based on valerian work.

Combined sedatives

For nervous disorders and stress, combined medications are prescribed:

• Persen. Eliminates anxiety. Does not have a sedative effect, so it can be used by drivers;
• Novopassit. Sedative with valerian root base;
• Phytosedan. Calming collection;
• Phytosed. Relieves nervous tension, eliminates insomnia.

Helps against neurosis and irritability herbal teas, tinctures, teas. Many people prefer teas specifically - the effect of suggestion (placebo) works. It turns out that I drank tea and the problems went away. This medicine is usually cheap.

Traditional methods to calm the nervous system

Folk remedies for nerves and stress, prepared at home, cope perfectly with the state of constant irritability:

To relieve stress and nervous tension, it is good to drink teas and tinctures for nerves from various herbs:

Any treatment aimed at calming the nervous system must be agreed upon at a medical consultation.

Best Herbs for Stress

Check out the list of the most used herbs that are useful to drink to calm your nerves:

• chamomile. Has a relaxing effect. Drink before bed. Helps you fall asleep, normalizes sleep, eliminates headaches and fatigue. When you wake up, you will feel cheerful;
• blooming Sally. Helps strengthen the immune system, relieves irritability. It’s good to drink in the evening to relieve fatigue;
• elecampane. Drink during chronic nervous breakdowns and fatigue. Can be used as a prophylactic;
• Eleutherococcus. Eliminates fatigue and hysterical states. Used for severe nervous strain. Improves mood;
• Aralia. Relieves dizziness and has a tonic effect. Improves overall well-being and mood;
• St. John's wort. Calming effect, mood improvement.

When using herbs as sedatives, see the instructions on the package.

Home treatment with juices and tea

From nervous disorder Well-known homemade products help well:

• carrot juice. Orange foods themselves calm the nerves, and if you drink carrot juice every day, there will be no stress;
• beet juice. In addition to calming the nervous system, fresh beet juice will increase hemoglobin, remove toxic substances from the body;
• juice from onions . You need to drink it with milk. Eliminates insomnia, heals nerves;
• milk with honey. A proven remedy for falling asleep quickly and getting a good night's sleep. Useful mixture for skin and hair;
• aloe juice in combination with honey, red wine (ratio of three components 1:2:2). The resulting product is infused for a month in the dark and cool. Drink 1 tbsp. l. 3 times a day before meals.

It is better to drink green tea and not make it too rich. It is advisable to give up black tea for a while.

Commonly used sedatives

If you do not seek help for nervous overstrain, constant stress will turn into chronic depression. Which pills for such conditions are prescribed more often and are considered the best solution to the problem? Check out the varieties:

• herbal based. A specialist, when deciding what to drink when stressed, makes a choice in favor natural remedies. This is explained by almost zero side effects;
• synthetic medicines. The result is visible faster, but addiction may occur.

The names of over-the-counter drugs include Afobazol (tranquilizer), Tenoten (severe stress), Quattrex (general strengthening effect).

In severe, advanced stressful situations when tried various ways, injections with a sedative therapeutic effect are prescribed. Injections are carried out only under medical supervision and with hospital care.

Video: Sedatives without prescriptions

Modern life is full of stress and tension that every person faces on a daily basis. As you know, nervous tension is not only a debilitating factor, but also negatively affects the body, leading to disruptions in its functioning. It should be noted that most diseases known to modern medicine have a psychosomatic form. As a result, the most important condition maintaining your own psychological balance becomes, and this can be achieved using many methods that are described in this article.

How to understand that your nerves are out of order or a nervous breakdown has occurred

In order to differentiate a nervous breakdown from other pathological mental phenomena, it is necessary to give the most accurate definition. Since in medicine there are no clear criteria for defining a nervous breakdown, one should be guided by individual factors that explain the nature and essence of such a process.

Thus, a nervous breakdown is a reactive, temporary disorder mental activity a person that arose as a result of any emotionally intense event, whose intensity exceeded the permissible barrier of individual sensitivity of the nervous system. As a result of a nervous breakdown, the mental and physical activity of the individual changes, sensitivity to external factors and interactions with the social world.

A variety of reasons can lead to the phenomenon described, which makes no sense to characterize. In this case, a number of symptoms can be identified, according to which one can assume the presence of a specific syndrome:

• increased sensitivity to light and sounds;
• loss of performance due to loss of concentration and volitional activity;
• decreased appetite;
• overly intense reaction to the most insignificant stimuli;
• feeling of worthlessness;
• increased irritability;
• feeling of anxiety, fear, uncertainty, confusion, panic, etc.

There is a large number various techniques, allowing you to bring thoughts and feelings back to normal. At the same time, few people realize, but the harmonization of one’s psychological state can be carried out without any additional tools. Most people, experiencing irritability or anticipating nervous tension, drink sedatives, but you can cope with it “with your own hands.” That's why below are the best ways to calm your nerves, depending on your situation.

How to stop being nervous before an exam

Fear of exams is one of the most common phenomena during the student period, which is dedicated to great amount research. According to various approaches, you can get rid of this anxiety by using different ways. One of the traditional methods used in practical psychology is the method of systematic desensitization. If we parse the name of the approach into words, it will have next value: a gradual decrease in sensitivity to the experienced event.

You can carry out the process either independently or with the help of a professional. As part of the designated process, you should be guided by the rules that will be described below in the context of the instructions for desensitization. It is important to note that the method should be used a week, or at least a day before the exam. So, when starting the process, you need to relax, close your eyes and imagine the upcoming exam, but do it step by step.

First you need to imagine the day of the exam and when the excitement appears inside, you need to relax so that the anxiety disappears. When everything is smooth inside, you need to imagine getting ready for going to the exam, gradually approaching the most important thing. Likewise, you will need to relax to get rid of the tension after the last picture. At the next stage, you can go further, for example, imagine a trip to educational institution, how the audience looks, the moment of pulling out exam cards, etc. It is important to relieve tension each time through relaxation, as a result of which the real exam will seem like an ordinary event that does not cause any discomfort.

How to quickly get rid of stress at work

If you need to quickly, here and now, relieve stress, getting rid of anxiety, you can resort to express methods. The best way to bring thoughts and feelings back to normal is to normalize your breathing. There are many techniques and trainings that discuss the most effective breathing exercises. However, for quick calm, there is almost the only exercise that is part of holotropic breathing.

To carry out the process, you need to sit up straight and straighten your back, then take a deep breath through your mouth. At the moment when the air has filled the lungs as much as possible, it is necessary to exhale sharply through the nose, without making any pause between inhalation and exhalation. This exercise needs to be done about 10 times, after which you can feel relief.

Ways to relieve nervous tension before bed

The best way to relieve tension before going to bed after a difficult working day is a method of progressive relaxation. This method is good because it can be done just before bed, while under the covers in bed. As a tool, you can use relaxing, quiet background music without words, which sounds from the speakers, since nothing should be constrained, including headphones.

In order to begin the process, you will need to start breathing evenly, taking long, deep breaths and exhalations, with no pauses between them. Breathing should be continuous, reminiscent of a wheel rolling down a hill. Breathing is something you should focus on, something that will clear your mind and stop thinking about anything.

Now it is important to begin to relax, and this should be done gradually, relaxing each muscle and each part of the body in turn. You need to start with your hands, gradually relaxing your hand right hand, then the forearm, shoulder, then the second arm, leg, back, head, etc. It will help you relax if you imagine that the body is gradually getting heavier, filling with warmth.

Effective means to calm the nervous system

Everyone at least once in their life has come across drugs that calm you down, relieve stress, and help you sleep. All of them are aimed at enhancing the inhibition processes taking place in our nervous system. At the same time, medications have different forms and origins. As part of this, herbal preparations will have a less pronounced sedative effect, and strong medications aimed at suppressing nervous activity, are used to treat neuroses, stress and psychological trauma.

List of names of sedatives: tablets, drops

The most popular and known means everyone needs valerian, which today is sold in the most different forms, including in tablets, drops, and tincture form. The medication reduces excitability, relieves intestinal spasms, and improves sleep.

Another medicinal product based on the herb St. John's wort is "Deprim" - this is a high-quality drug that is prescribed for depression of varying degrees of severity. The drug helps to suppress the activity of the autonomic nervous system, improve mood and sleep. It should be noted that such a pharmacological agent as “Persen” is based on herbal components and has a highly effective effect. The drug is suitable for both men and women.

Acupuncture will help you calm down and not be nervous

Acupuncture is an ancient Chinese medicine technique in which the human body is manipulated by inserting needles into specific areas under the skin. According to people involved in this type of alternative treatment of diseases, by acting on special points, you can increase or decrease the intensity of activity of the nervous system. Thus, the method of acupuncture is successfully used to calm the nerves.

Folk remedies for stress and depression

Within folk remedies that can help cope with stress and depression, carrot juice should be noted. In this case, the juice must be freshly squeezed. This product contains a large amount of B vitamins, which has a beneficial effect on the nervous system.

Good sedative - medicinal herbs

As you know, most sedative medications are based on herbal components. Thus, using infusions or decoctions of various herbs, you can effectively calm your nerves, improve sleep and relax. You can also brew herbal teas, which will also have a positive effect on the nervous system. Among the most noteworthy are:

• valerian;
• peppermint;
• lemon balm;
• St. John's wort, etc.

Sounds of nature for relaxation at home

Most people use special music for relaxation and relaxation. Music containing the sounds of nature, birds singing, the sound of the wind, rain - all this evokes thoughts of harmony with nature, unity, peace and balance. Using specific melodies, you can thoroughly relax, meditate, concentrate and even relax, which is very important during stress or nervous tension.

What foods calm your nerves?

Doctors have found that eating certain foods helps reduce the risk of depression, improve metabolic processes in the body, and increase the body's resource to combat stress. These products include:

• beets;
• carrot;
• cocoa;
• potato;
• chocolate;
• nuts, etc.