Quite often the question arises how to calm the nerves, especially among residents of large cities prone to permanent stressors.
Psychologists, doctors have developed various methods and recommendations.
Psychology tips
So, you are exposed to stress: chronic or sudden.
Your nervous system is tense, you can not sit still, it is likely that you lose your appetite or, on the contrary, you begin to eat heavily high-calorie foods.
Eventually suffers not only the psyche, but also health in general.
The first thing to be understood is that many situations are not worth paying attention to them, that is, you have to learn to calmly respond to what is happening. This is not easy, especially when the nervous system is loose.
Let's think about why you're worried and is the situation really so serious? You quarreled with your neighbor - is it worth the similar conflict to worry about this?
The saleswoman in the shop is naughty for you - just forget about her - this is her bad mood and her health.
Quarreling with her husband - this conflict is more important, but here it is worth starting from the reasons that caused it. Try come to a compromisewithout becoming personal.
If you are worried about a loved one or a certain situation, then this problem is already from the inside, that is, your mind, soul, consciousness is worried.
How to relieve stress, anxiety and fear?
If you are in an alarm situation:
- what you worry about, most likely, has not yet happened, so why worry in advance about your nervous system;
- think that there are situations that must occur, and you cannot do anything about it - so what's the point of worrying about the fact that you cannot change;
- switch yourself to any activity that requires mental work - occupy your brain;
- do not sit alone, when a person is alone, fears increase, the company of other people helps to calm down.
A state of strong fear is capable paralyze your nervous system, mental activity, you think only about one thing - the situation that caused concern.
Try to enlist the support of other people who will help calm down, dispel doubts.
How to restore the psyche?
Mind Recovery - long process. If possible, go to a psychologist, a psychotherapist, go through special training.
To recover you will need the most relaxed atmosphere. However, it is not necessary to limit social contacts, on the contrary, communication with other people helps.
What to do:
- arrange a vacation or a short trip to another city;
- Minimize contact with people who cause you to have negative feelings and memories;
- if you are provoked to a conflict, eliminate, do not enter into an argument;
- move more, walk, go swimming, cycling, sign up for classes in horse riding, fitness;
- if work is a source of increased stress, think about changing activities.
Most often in our head prevail negative thoughts. We constantly think about bad things not happening, we are trying to predict events, as a result we get a vicious circle - negative emotions are intensified further by unnecessary reflections.
Learn yourself tune in to positive. It is not always easy, when it seems that everything around is bad, the work was fired, the spouse does not understand. But, having changed the way of thinking, you will be surprised how different reality becomes.
Optimists usually do well not because they are lucky and lucky, but because they form their environment and thoughts correctly.
You are quite able to cope with bad mood, fears, nervousness, but you just need to want switch the psyche to a more positive mode of operation.
How to calm down at home?
Houses have to be nervous quite often: quarreled with her husband, the child spoiled the new jacket, the crane broke, the neighbors interfere - There are many reasons.
Remember - Every situation that causes nervousness affects your health. However, you can well learn to cope with stress, become more resilient.
- Remove the effects of adverse factors. If you are nervous about the conflict, then try to solve it calmly and peacefully. If the cause of your experiences other people, then understand that you are not responsible for what happens to them and can not always influence the situation.
- Turn off the TV, do not watch negative news, do not read them on the Internet. Events in the outside world can also adversely affect the state of our nervous system, especially if you are overly sensitive.
Better turn on relaxing music or a nice movie without tragic events.
- Drink a glass of clean cool water in small sips.
- Get out in the fresh air - a balcony or a street.
- Close your eyes, meditate - calmly and deeply inhale and exhale, focus your attention on the process of breathing, so that it is easier to get rid of extraneous thoughts.
- If there are simulators at home - pull up on the bar, beat a pear - so you actively get rid of stress hormones.
Stop cheating and worry for any reason.
The world is so beautiful that there is no need to spend energy on the little things.
We can not please everyone. If we dislike your spouse - here are two options:
- we are really doing something wrong, and then you can just change the behavior;
- we are not obliged to meet the expectations of other people, and we have the right to live as we believe is right - in this case, too, do not worry, just build our lives in accordance with our own desires.
Remember that it is you who controls your nervous system, and not other people and circumstances.
Quick ways to come to peace
How to calm the nerves quickly in 1 minute? There are cases when it is necessary calm down instantly, for example, if something frightened you or angered you.
The heart at this time begins to beat faster, the pressure jumps, you feel discomfort in the solar plexus.
There are several ways to calm down.:
- exhale slowly, holding your breath as you exhale for a couple of seconds;
- inhale and exhale evenly, listen to the heartbeat, giving him the command to beat slower;
- raise your hands up and sharply lower with an exhalation "ha";
- drink sips of water.
To be able to calm down in one minute, need to practice. In yoga, there are various breathing practices that are useful. Learn how to meditate - this will help you quickly switch to quiet mode.
With and without drugs
How to calm the nerves with drugs? Medications must appoint a doctor.
The fact is that each organism can react in its own way to the effects of certain substances.
Of the harmless means - Valerian extract, motherwort, but you must be sure that you do not have contraindications. Sometimes doctors prescribe glycine - it is a relatively safe remedy, but we must remember that it does not help immediately, but is required to complete a course.
There are also light sedatives, available without a prescription from a doctor, but they should also be used, taking into account the characteristics of the body.
Antidepressants are prescribed only by a doctor, as the wrong choice of drugs can lead to deterioration.
How to calm the nerves without medication? If you do not want to drink medicine, then pay attention to herbal teas. Mint, lemon balm, St. John's wort, chamomile have a sedative effect. Be sure to consider whether you have any contraindications.
Contrary to popular belief, alcohol does not help calm down, it gives only a temporary effect, but then the state of depression may worsen.
If you can't sleep, have a drink. warm milk with a spoon of honey.
Recommendations for pregnancy
During pregnancy, it is not recommended to take various drugs. Be careful with herbal teas. For example, you can not use St. John's wort, despite the fact that it is used for depression.
Pregnant women need to create a favorable and relaxed atmosphere.
Please note that hormonal changes, and it is he who causes mood swings and irritation.
One of the most effective methods is art therapy - engage in drawing, modeling, designing.
Pregnant is helpful motionso go for a walk in the fresh air more often.
How to calm?
Trigeminal nerve
Inflammation of the trigeminal nerve is treated by a neurologist. The first thing that is needed is determine the cause. Try to avoid any drafts, as it can provoke inflammation. Do not eat hot and spicy foods.
The doctor may prescribe antiepileptic drugs, then only after examination and diagnosis.
From folk remedies apply facial massage. It is done very carefully, as the inflamed zones have a sensitivity.
Massage Oil prepared on the basis of bay leaf. Apply and fir oil, gently rubbing it into the inflamed area.
Alcohol rubbing on the basis of psyllium leaves is taken as a treatment.
Neuralgia of the trigeminal nerve:
Nervus vagus
For the diagnosis should be contact a neurologisthe will prescribe appropriate tests and medications if necessary.
Nerve inflammation provokes a change in voice, a violation of swallowing functions, complications in the work of the heart, problems with the digestive system, headaches, tinnitus, irritability, apathy.
AT traditional medicine Thyme is used to soothe the vagus nerve - tea is made from it. Use mint and lemon balm.
As aids treatments use honey, adding it to herbal teas and beet juice.
The doctor may prescribe antihistamines, hormones, vitamins, magnesium. Not recommended prescribe medication yourself.
Vegetative nervous system
If you know that there is a predisposition to vegetative-vascular dystonia, then it is better to take measures in advance - be attentive to your condition, do not bend down sharply, spend more time in the fresh air, lead an active lifestyle.
Avoid excessively strong load and try to be less in stressful situations.
The following options may occurassociated with the autonomic nervous system:
- panic attack: strong anxiety appears, the face turns pale, unreasonable fear develops, a shiver beats;
- fatigue: pulls into sleep, difficult to breathe, pressure decreases.
During the attack should provide peace, to exclude the influence of bright light, loud sound. Conflicts, clarification of relationships should be excluded.
The best option is to go to bed in a calm, darkened room.
To calm tincture of valerian, motherwort, peony, Corvalol is used.
If the attack does not go away, you should consult a doctor.
With irritation, anger should not hold back feelings and save them within yourself. You can beat the pillow, for example, to come discharged.
Any movement relieves stress, so as an option - go for a walk, walk through the fresh air.
During stress try to calm down. Close your eyes. Imagine a quiet surface of water. The waves are slowly swaying, soothing you.
Feel like you are immersed in water, it takes away all the bad, relieves fatigue. Sometimes just a few minutes of this kind of meditation is enough, and it becomes easier.
Ability to calm down - valuable skill, cultivate stress tolerance in yourself, try to be more relaxed about household trifles, love yourself and do not allow bad mood to penetrate into your psyche.
