How to calm your nerves and relieve stress: psychological advice, medication quickly without pills, folk remedies, pregnancy in women

The modern pace of life requires a man of great personal resources costs, which leads to burnout, destabilization. The question of how to calm the nerves and relieve stress is given more and more people. Psychologist's advice can help find the causes of, and teach coping with this condition.

The reasons for the increased nervousness

Nervousness - a set of symptoms that indicate a malfunction of the nervous system.

Increased nervousness manifests itself in different ways:

• migraine;
• temper;
• irritability;
• mood swings;
• insomnia;
• loss of appetite;
• suspiciousness;
• anxiety;
• apathy.

In humans, nothing happens without a reason. The person will not be nervous, if he so good.

Therefore nervousness always has reason (physiological, psychological):

• exacerbation of chronic diseases;
• disrupt the functioning of the endocrine system;
• hormonal imbalance;
• deficiency of vitamins, minerals;
• lack of sleep;
• overwork;
• stressful situations;
• heavy events.

This is not an exhaustive list. Prerequisite of nervousness can be anything. It all depends on the individual characteristics and circumstances of human life.

Tips psychologists to stabilize the nervous system

Return psychological equilibrium - it is a long, difficult. There are many ways to soothe the nerves and relieve stress.

Psychologist's advice suggests a set of methods to increase resistance to stress:

1. Score. One of the most popular techniques for calming. Monotonous account removes excitation switches attention from the source of irritation. Should be considered as long as to stabilize the emotional state.
2. Hobbies, favorite pastime. The case, which is fun, no doubt, improve the situation. It can be listening to music, reading books, watching movies, cooking, shopping.
3. Art therapy. Drawing, modeling - effective means of splash of emotions.
4. Water treatments. The water has a calming effect by acting on all the receptors in our body. Warm shower, a hot bath with salt and oils will help to bring thoughts in order.
5. Wash hands, wash. A small act, symbolizing freedom from compulsive experiences.
6. Massage. relaxation of the body leads to calm the nervous system. There can self-massage head, hands, feet (can walk barefoot on a different surface).
7. Emotional release. Scream, tear the paper, hit the pillow.
8. Privacy. Sometimes people are a source of irritation. To be alone with your thoughts, give yourself time and attention - a great way to relax, unwind.
9. Sleep and nutrition. Deep restful sleep restores the entire body, and a balanced diet will ensure proper operation of the nerve cells.
10. Positive thinking. Less attention is paid to (should be avoided) adverse event information.
11. Lower the bar. Excessive demands on themselves and others oppressed, frustrated, reduced self-esteem. More attention was paid to the achievements, successes. We should not forget to praise yourself.
12. In some cases, help change of familiar surroundings.

Breathing exercises for stress relief

To relieve stress and calm the nerves, psychologists also advise breathing exercises. Breathing directly related to heart rhythm. Changing its pace, we can control the heartbeat, which reacts to stimuli. In addition, breathing exercises enrich the body with oxygen.

There are many breathing techniques:

• Slowly inhale air through the nose to hold his breath for a few seconds, exhale mouth. The process can be visualized as with each breath leave negative emotions.
• Short jerk breathe slowly exhale with the onslaught. Repeat several times.
• Yawning helps to combat nervousness. In order to provoke him, you must close your eyes, raise your hands up, open his mouth wide and breathe.
• the square breath. Need to find an object corresponding form (TV, window, painting). Each element of the exercise is done on 4 counts. First you need to look at the upper left corner, take a breath. On the upper right - hold your breath. Then go down to the lower right corner and exhale. On the lower left - to relax, to smile.
• Diaphragmatic breathing (abdominal breathing). In the sitting position or lying down as much as possible to relax. Put one hand on his stomach, the other - on the chest. Inspiratory chest should remain fixed, and the stomach to rise. Breathe for a minute, and then take a break. Run several approaches.

Beginners may be dizziness during exercise. With practice, it will pass.

The prerequisites are comfortable environment, a comfortable position (preferably with a sitting flat back), slowness, awareness. It is very important during the breathing techniques to listen to their own bodily sensations.

Physical activity for the normalization of the state without drugs

Physical activity contributes to the production of endorphins - the hormones of happiness. This can be employment in a hall, running, walking, yoga, dancing, even cleaning the house. The main thing that the loads are to their liking.

Very useful for a walk in the fresh air, to contemplate nature. The lack of oxygen leads to a deterioration of mood. If you can not go outside, it is necessary to ventilate the room more often.

Aromatherapy with nervous tension

Aromatherapy is one of the most effective ways to relieve stress. There are many scientific studies which demonstrated a direct effect of odors on mental and physiological state of a person.

Aromas can improve emotional state, strengthen the immune system, improve the efficiency of the brain. Essential oils may be added to cosmetics, bath aromolampu.

When nervous tension helps:

• citrus oils (Bergamot, orange, mandarin, lemon, grapefruit). They strengthen the immune system, elevate mood.
• Flower oil (Chamomile, jasmine, lavender, rose, geranium, lemon balm, juniper, lotus). It has a soothing effect.
• wood oil (Cedar, sandalwood, patchouli, incense, camphor). Relieve fatigue, help relax.
• herbal oil (Tea tree, peppermint, eucalyptus). Help to improve the physical condition.

Meditation as a way to get rid of the nerves

Psychologists advise another way to calm your nerves and relieve stress - it is meditation. A method known for a long time, has a beneficial influence on the human: normal operation of the cardiovascular system; improved concentration; stabilizes the emotional background.

Before the beginning of meditation is necessary to choose a quiet, comfortable place and musical accompaniment.

The process itself takes about 15 minutes and consists of the following stages (basic meditation):

• Good posture lesson (back straight, hands on knees);
• establishing calm deep breathing thereon concentration (breaths can be assumed);
• imaging room, soothing place (it can be assumed);
• alternating voltage, as well as the relaxation of all muscle groups (better to start with the lower limbs).

There are such techniques as auditory training. This is a deliberate stress relief method of self-hypnosis.

It includes 6 basic exercises:

1. "Severity". Focusing on the real gravity of the body. First you need to feel the weight of his right hand, then his left.
2. "Heat". It is necessary to focus on heat sensation in the limbs.
3. "Pulse". Is feeling the blood pulsing.
4. "Breath". Builds on previous exercises, combines them, it complements the calm breaths.
5. "Solar plexus". You need to feel the heat between the navel and the edge of the sternum.
6. "Cool head". Focusing on the cool in this field.

There is also the concept of affirmations, which are often confused with auto-training. Affirmation - a verbal technique of multiple repetition of positive statements. It helps to develop confidence in yourself, tune in for success, improve mood.

Affirmations can be spoken aloud, mentally, sing, read, listen to audio format to record multiple times. They are repeated on a daily basis for at least 2 times.

Ways to reduce the nervousness of pregnancy

Nervousness during pregnancy is a common condition. Emotional outbursts, mood swings, anxiety - this is not a complete list of the consequences of hormonal changes. However, when the stresses become protracted, can be serious consequences for both mother and child.

How to calm your nerves and relieve stress: psychological advice for pregnant women:

• Complete rest. In this period it is important not to overwork, to have a complete healthy sleep.
• Food. It must be healthy, rich in vitamins, minerals.
• Perhaps the use of classical methods to stabilize the body (aromatherapy, art therapy, meditation).
• Meet more people, you should not be isolated from society.
• Reading books, watching films positive.
• Frequent walks in the fresh air.
• Simple exercise.

Sedatives with stress

Today pharmacies offer a wide range of sedatives. Among them are considered to be the safest medicines based on medicinal plants. They act gently on the body, providing long lasting effect. You can buy them without a prescription.

Popular sedatives:

• valerian extract (Tablets, tincture, herbs for tea leaves). The active substance - the root of Valeriana officinalis. It has a calming, analgesic effect. Take 1-2 tablets (20-30 drops) three times per day.
• Persen. Capsules and tablets formulated with valerian, mint, lemon balm. Means quickly relieves anxiety, irritability, chronic fatigue. Take 1 tablet 2-3 times a day.
• Dormiplant. Tablets contain valerian root, lemon balm leaves. In addition to sedation, improves falling asleep, sleep quality.
• Sedavit. It is produced in the form of solution, and pills on the basis of valerian, hawthorn, hypericum, peppermint, hops. It improves heart function, reduces anxiety, stress. It is taken 3 times per day 2 tablets (1 teaspoon).
• New Pass (Tablets, syrup). Has a soothing effect due hypericum, passionflower, valerian, hops, elderberry, melissa, hawthorn. Take 3 times a day 1 tablet or 1 measuring spoon.

Vitamins to support the nervous system condition

Normal functioning of the nervous system can not be bases of vitamins and minerals:

• Vitamin C. Ascorbic acid enhances the immune system, reduces fatigue.
• Vitamin E. It is necessary for the brain, nervous and immune system.
• Vitamin D. It is responsible for good mood, reduces susceptibility of stressful situations.
• Vitamin A. Responsible for the regulation of sleep.
• B vitamins Normalize the activity of the nervous system.
• Magnesium. It reduces anxiety.
• Iron. Responsible for brain activity, including fast reactions.
• Iodine. It has an effect on hormones.
• Potassium, calcium. Responsible for communication between muscles and nerves.
• Phosphorus. It supports the functioning of the nervous system.

Replenishment of vitamins and minerals is possible using prefabricated complexes Supradin, Vitrum, Neovitam, Magwe, Lake Volvi.

Folk remedies for soothing

To reduce nervousness can turn to proven popular recipes.

All are based on medicinal herbs (roots, leaves, flowers), do not contain artificial substances:

• Meadowsweet tea reduces the excitability of the nervous system. A few pinches of dried plants need to pour 1 cup boiling water. Consumed as a tea.
• Lovage helps with insomnia, heart pain. The milled roots (1 tablespoon) filled glass of cold water. Infuse 4 h. Take 2 times a day for half a cup.
• Infusion balm mint and remove nervousness and tension. Melissa (1 tablespoon) and mint (2 tablespoons) is poured boiling water (1 L), insist hour. Drink half a cup 3 times a day.
• Tincture of birch leaves. The crushed leaves (100 g) was poured in warm water (2 cups). Insist 6 hours. Take before meals for half a cup.
• Motherwort relieves severe irritability. Fresh juice take 30 drops (in a tablespoon of water) 2-3 times a day.

A well-chosen phytotherapeutic means restores the body, helping it to cope with the emotional sphere disorders without the side effects.

Products that help to improve mood and relieve stress quickly

Listing the recommendations how to calm the nerves and relieve stress, psychological advice emphasized the importance of the proper organization of the diet. On what kind of food we eat depends on our physical and psychological health. Meals should be varied, rich in nutrients.

Products that help to cope with stress and maintain emotional stability:

• dark chocolate (enough 30-40 g);
• citrus fruits (lemon, orange, grapefruit, tangerine);
• seafood - a source of essential fatty acids;
• cereals (grains, cereals, bread);
• green vegetables (cabbage, sorrel, broccoli);
• orange vegetables (carrots, pumpkin);
• nuts (almonds, cashews, hazelnuts, peanuts, pistachios, walnuts);
• eggs, milk, liver (contain the greatest amount of vitamins).

Tips for prevention of nerve disorders

Warning nervousness - is an important condition of psychological health.

Help prevent stress:

• regular rest (not only the body but also the soul);
• restful sleep as protecting the body from traumatic situations;
• change of activity;
• Proper nutrition - the source of endurance;
• avoiding harmful habits (alcohol, tobacco)
• physical activity (sports, walking, dancing);
• the existence of interests, hobbies, passions;
• the development of a sense of humor (laughter rescues in all situations);
• increased self-esteem, self-worth;
• communicating with people - a great resource for positive emotions;
• new experience (visiting events, meet new people, travel);
• the development of positive thinking, focusing on positive thoughts, find the pros, even in the most unpleasant situations;
• dreams, fantasies as a stimulation to personal development.

Emotional instability worsens the quality of daily life for many people. The question of how to calm the nerves and relieve stress with each passing day becomes more and more important. Adhering to the advice of the psychologist, it's easy to pull away from the unpleasant problems.

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