How to relieve stress and tension before going to bed, exam, work, pregnancy, separation. Medicine, drugs, sedatives pills, vitamins, breathing exercises, music. 30 ways to improve the state of health that drinking at home

In some situations it is necessary to relieve stress and nervous tension, as well as how to do this medication methods, says The following article. After reading it, the reader will not just find the answers to these questions, but also to learn about the possible the causes of stress, which will help him to avoid situations that provoke depression Nervous system.

Reasons and methods for removing the stress voltage

How to relieve stress and tension depends on what caused such a state of mind.

Based on the data obtained in the course of psychological patient surveys, we can conclude that most of the stress in humans arises:

Causes of stress	Methods for relieving stress
At work (routine repetitive actions that a person is forced to make every day; conflict with colleagues; complex relationship with the management; lack of career growth, and so on)	watch some funny videos on the Internet; resort to the implementation of respiratory exercises; for some time to focus your gaze and thoughts on what is happening outside the window at this point; start looking for a new job (an extreme measure, the feasibility of which must be assessed at the time of the minimum emotional intensity)
Before going to bed (the upcoming important event; an overabundance of emotions over the past days; Failure to plan; the failure of the operation; general fatigue and so on)	ventilate the room; read your favorite book; immerse yourself in thoughts, imagining their dream come true; lose mind the ideal scenario of the upcoming important events; resort to meditation or aromatherapy.
After being separated from a loved one	to immerse your head in the hobby; cry loved one as much detail describing their emotions; begin to work more actively; workout; change the image; change environment
Due to exam stress	to arrange a vacation, flight rest on the sea; go for shopping; celebrate the event a small feast with your family

30 ways to improve the state of health

How to relieve stress and tension will decide the correct choice of the method, since it depends on the individual person.

Anyone experiencing psychological distress, can find a suitable solution for themselves from the options below:

1. Try the maximum to do just what you like.

   

2. Listen to your own body, specifically to his needs at a particular moment.
3. Sometimes spend time alone with itself.
4. To share joys and sorrows with relatives.
5. Pay special attention to the tactile pins.
6. Spend as much time as possible outdoors.
7. Redirect negative emotions in a positive direction.
8. Be thankful to the maximum, even to strangers.
9. Minimize the number of attachments (coffee, cigarettes, fast food and so on).
10. Avoid too much information, you have to carefully monitor the flow of information.
11. Do sport.
12. Pay attention to the beauty of the world.
13. Listen and analyze their emotions.
14. How can I communicate with animals more often.
15. Do not be afraid to try something new.
16. Afford to deny other people in their requests, if it causes discomfort.
17. To participate in charitable and volunteer actions.
18. Be given a sufficient amount of sleep time.
19. Tell others about themselves (eg, actively conduct social network or writing a public diary, and so on);
20. Increase the amount of information passing through the perception of the leading channel (look at the beautiful pictures or listen to your favorite music).
21. As often as possible to make solar bathrooms.
22. Return to happy memories, looking through old photos or video.
23. Minimize the frequency of use of gadgets and filter the information received by them.
24. Regularly change the situation by moving at least between nearby cities.
25. Sometimes relax under the slow lyrical tracks.
26. Avoid obviously stressful situations.
27. Laugh as much as possible, do not hesitate to their appearance or the opinions of others.
28. Allowing your emotions to find a way.
29. Periodically indulge yourself, for example, allowing to go to a spa or salon to eat chocolate.
    
30. Praise, appreciate and does not allow anyone to hurt themselves.

Physical exercise

How to relieve stress and get rid of nervous tension, and can help transform the look exercise performed on a regular basis.

Rolls lower torso

Starting position (SP):

• must lie on his back, sitting on a solid surface;
• hands free position lie on the sides perpendicular to the torso;
• legs bent at the knees;
• feet slightly apart from each other.
• Raise your legs, making sure that their lower part is parallel to the floor.
• Put feet touching the floor of one of the side surfaces of the thighs.
• Slowly return to the original position and describe a small circle in the air feet. Calves are thus together.
• Perform an exercise in a similar manner in the other direction.

body turns

IP:

• take the stand "on all fours,";
  
• spine as straight as possible;
• gaze directed at the floor.
• On the exhale touch the floor right shoulder, thereby shifting the center of gravity, and expand housing in the appropriate direction.
• Right hand to pull ahead, and left to rest against the floor, putting her head.
• Ensure that the upper housing part is at an angle of 90 degrees in relation to the pelvis.
• Slowly return to the original position and repeat the steps, deploying the body to the left side.

Cat dog

IP:

• take a position "on-knees";
• back straightened;
• Head is an extension of the body; face looking down.
• On the inhale the spine to bend and lift his head thrown back as much as possible it back.
• Secure received the position for 3 seconds. and exhale slowly bend to the other side, forming a back arc.
• Spine bend point at this moment is to strive toward the ceiling.
  
• Repeat change the situation a number of times.

Breathing exercises

How to relieve stress and tension with the help of breathing exercises have long been known to doctors. The following are considered the most effective exercises.

IP:

• stand up straight;
• arrange the foot slightly apart;
• arms at your sides;
• spine straightened as much as possible.
• Take a deep breath and at the same time raise your hands up, staring at his hands.
• As you exhale, bend forward and touch the floor with your fingers.
• Make a combination of inhalation-exhalation 2 times, while maintaining the accepted position of the body.
• Last breath must be a kind of "push" the remaining air in the lungs and back to the original position.

The second exercise: you must take the vertical or horizontal position, in which the lungs will be straightened and it will be possible to recruit the air to the maximum.

Take a deep breath and hold your breath for 4 seconds. Slowly exhale and not to breathe again for 4 seconds. Such cyclical help as much as possible to saturate the body with oxygen, which will trigger a significant increase in the release of endorphins in the blood. Due to this tension will be reduced to a minimum.

Aromatherapy

Aromatherapy - a method of dealing with stress, implying a positive change in the mental and physical condition of the person, by inhalation special aromatic oils or applying them to the skin.

It is important to note, that aromatherapy is not a panacea and can not in the short term to ensure freedom from stress or emotional distress.

Duration aromaprotsedur and its specificity should be determined by a specialist, based on the reasons provoked the occurrence of such a state. It is important to breathe the scent of essential regularly with it during the procedure try to mind were only positive thoughts.

Music therapy

Using music for therapeutic purposes, it is important to understand that it can not simply set up a man on a positive way, but to throw out the negative energy that has accumulated out of trouble in a particular life person. To get rid of aggression and anger should be chosen dynamic music, such as Overture by Rimsky-Korsakov's opera "The Maid of Pskov".

While listening to music should pronounce moments provokes negativity and depression of mind. To get rid of stress and depressive state is recommended to select musical pieces so that each correspond to a different person's mood.

For example:

• the first phase should illustrate sadness;
• second - Joy (neutralizes negative);
• thirdIn turn, should be as expressive and express the greatest amount of emotion (sets a tone psychological state).

Do not make yourself listen to classical works, if they are not among the favorites. Music selection should be based on the personal preferences of the person and deliver only positive emotions. Only then music therapy will be effective and the result of its impact will be noticeable after 3-4 weeks of regular use.

Water treatments

Water is the most powerful energy conductor. If you feel unwell, and intense emotional state is recommended to take a shower. If simple hygiene procedures do not remove the stress, it is necessary to try to provide a more significant impact on the human psyche damaged. Psychologists in this situation is recommended soak in a bath with essential oils for 10-15 minutes.

For sedative effects on the water should be hot, not more than 40 degrees.

In addition to the healing power of the human mind, such a procedure significantly strengthens its immune system and improves blood circulation and normalizes the vital systems and organs. Upon completion of water treatments do not make any sudden movements. Get up out of the bathroom, slowly and carefully. The frequency of this type of therapy should not exceed 2-3 times a week.

If it is impossible fully to take a bath, it is recommended to do the local baths for hands and feet, and regularly wipe the face with water.

calming tablets

If the above methods are not effective in getting rid of stress and nervous tension, neurologists and therapists recommend to consider a variant application soothing tablets.

Among the most effective medications used to stabilize the condition of the patient may be mentioned:

• Glycine. The dosage regimen of the drug depends on the person's age, the current state, and contraindications. In most cases, doctors recommend taking 2-3 tablets during the day for 20 minutes. before a meal or 30 minutes. before sleep.
• phenazepam. It is recommended to take 2 times a day 1 tablet. Last daily intake should be no later than 20-30 minutes. before sleep. Dosage intramuscular or intravenous administration is determined by the physician; self-administered treatment with this tool is strictly prohibited.
  
• afobazol. In most cases the medication administered in an amount of 10-30 mg, which should be evenly divided into 3 doses throughout the day. Course duration is usually 3-4 weeks.

Vitamins to support the nervous system condition

The most effective vitamin complexes reporting segment are recognized:

• Magne B6;
• Multi-Tubbs-B-complex;
• Vitrum-Superstress;
• Magnelis B6 Forte;
• milgamma;
• Folic acid;
• Magnesium + Vitamin B from DoppelHerz.

Ways to reduce the nervousness of pregnancy

During gestation baby woman should avoid stressful situations, because of their negative impact not only on the body itself expectant mother, but the child in the womb. In case of emotional stress, pregnancy can refer to the methods of relaxation of the nervous system.

They are:

• increase the amount of consumable products with a high content of group B vitamins;
  
• find a hobby (eg, knitting things to his unborn child);
• the maximum time to conduct the fresh air;
• begin studying the current stage of development of the baby, located in the abdomen.

In addition, according to expert recommendations, the woman can be assigned:

• valerian extract;
• motherwort decoction;
• Glycine;
• preparations with a high content of magnesium;
• number of homeopathic medicines.

Treatment of juices and tea

recipes:

1. 4-5 Art. l. dried leaves of willow-herb and 5, Art. l. or balm mint Pour 2 L of boiling water. Cover and let stand for 3 hours. Drink tea resulting recommended for 5 hours. l. 4-5 times a day.
2. 2 hours. l. Hypericum dry and 1 hour. l. mint, oregano, valerian and Leonurus pour 1.5 - 2 L of boiling water. Covering the container with the future of tea, leave to infuse for 3-4 hours. Strain. The resulting broth is recommended to consume 100 ml 3 times per day.
   
3. 2 tbsp. l. dry mint, hawthorn and valerian is necessary to pour 1.5 l of boiling water. Leave for an hour under the lid closed. Do not drink more than 100 mL of tea a day.

For juices, capable of stabilizing the psycho-emotional state, you can use:

• carrot;
• celery;
• apples;
• pineapples;
• tomatoes;
• grapes;
  
• orange and so on.

By following the above recommendations, you can not only cope with nervous tension as soon as possible, but also to prevent the occurrence of such a state.

Relieve stress and tension will turn out as a man, a practitioner to work with your own body, and far removed from psychology.

Important time to take action, not hope that the state of the psyche is normalized independently.

Registration of the article: Lozinski Oleg

Videos about ways to relieve stress

How to quickly relieve tension and relax: