How to restore the nervous system and calm the nerves after stress

A person needs both positive and negative emotions. Stresses act on the body, both very badly and beneficially. Sometimes stress is a threat to health, sometimes - a motivating motive for development and forging ahead. The body needs a reasonable balance of positive emotions and negative.

Stresses that are quickly resolved by simple rest or taking sedative tinctures do not leave dangerous consequences after themselves and do not affect the overall well-being. Stresses chronic, protracted, with no end and edges visible, are detrimental to the body and personality as a whole.

Stress, knocking

Chronic stress at its final stage causes a total failure of all vital systems of the body. In the first place, the psychoemotional sphere suffers. Further, because of the malfunctioning of the nervous system, the body begins to fall apart.

After all, the relationship between mental reactions and the emergence of bodily ailments has long been proven. The body begins to suffer, so to speak, from the top to the heels. There is not one body and no system that would be spared by the mighty and terrible Stress.

Endocrine diseases, cardiovascular, gastrointestinal, diseases of the musculoskeletal system. Psychosomatic roots are seen even in an innocent rhinitis. We can say that the consequences of stress take the nature of the epidemic in one single organism.

With me this is what happens. ..

You have obvious problems with nerves and you need to calm down the nervous system if any of the following signs are present:

• you are worried or anxious about anything;
• suddenly you became indifferent to everything that made up the meaning of life;
• for some reason you stopped attending any emotions;
• you stopped believing in yourself and yourself;
• you have neither the strength nor the desire to communicate;
• aspire to lock up quickly at home, curl up on the couch and turn off the phone;
• annoys you all, enrages, leads to impotent attacks of rage;
• you for some reason so tempted to commit a scandal, or hysterics from scratch;
• you do not sleep well, eat wrong, then overeat, then completely lose your appetite.

If you have found several such deviations, it means that your nervous system is out of order and needs urgent repair and restoration. People say that nerve cells do not recover. Do not believe the people: in the human body, all cells are constantly restored and updated.

Restoring the nervous system is not an easy, but possible, exercise if you take an integrated approach.

Exercise of the mind( psyche)

Relieve stress and calm the nerves of the house using the following techniques and techniques:

1. Breathe deeper: you are excited! You need to be able to breathe. Calming breath is based on measured, deep breaths and exhalations. In this case, blood is well absorbed by oxygen, there is a massage of internal organs, muscle relaxation and harmonization of the nervous system. There are many breathing techniques that relieve tension, but the principle is the same for everyone. Breathing exercises are conducted with complete rest and relaxation of the whole body, in a lying position, or sitting. Before it you need to try to free your head of any thoughts.
2. Yoga, Meditation - oriental practice of healing the body and spirit, which will help restore the nervous system in the home conditions. Yoga is not just a complex of physical and breathing exercises. This is philosophy. Real Indian yogis are the most healthy and unruffled people in the world. Meditation also came from the East. To master it is not so easy and not very fast. In the people from the spiritual practice, a simplified version has turned out. In short, meditation is disconnection from external stimuli and concentration on the inner image. If you master this art, no blows of fate will not be able to cope with you and break the crystal clear, lazy surface of the soul. The easiest and most adapted version of meditation is to get up early so that you can just sit by the window with a cup of hot tea, watch the snow outside the window and not think about anything.
3. Autotraining - a set of exercises for relaxing the muscles of the entire body, from the fingertips to the facial muscles - an excellent option for calming the nervous system. Mastering the technique of relaxation is an activity that requires time, patience, work on oneself and your mind. With its help, you can remove muscle tension, which entails a powerful relaxation of the nervous system.
4. Music therapy .It has long been known about the impact of musical compositions on the organ of higher nervous regulation - the hypothalamus. This body has a decisive influence on psychogenic processes. Therefore, music is an excellent remedy for calming the nervous system and relaxation. The method is good because you do not have to do anything, except how to find a good music collection. To strengthen the nerves marches, sad, gloomy melodies will not do. But the classical compositions will calm down before going to sleep, relieve tension, reduce the heart rate, normalize the pressure, breathing will make a deep and rhythmic. There are special collections for meditation, relaxation. For example, the music of Reiki is simply created for relaxation and departure from all earthly cares. These are fascinating, very simple melodies in combination with the sounds of nature: the noise of the sea, the rain, the scream of dolphins, the rustling of leaves.
5. Color Therapy .Certain color schemes stimulate the pituitary gland - the brain department, which is responsible for sleep, appetite, emotions. Depending on what color attracts the attention of a person, the pituitary gland secretes different hormones every time. After numerous experiments, set by Max Lusher( the father of this direction), colors were chosen that most intensively affect the psyche. It is believed that the nervous system is strongly influenced by the following colors: yellow, orange, green, blue and violet. Yellow and orange restores, tones and stimulates the psyche, improves thought processes and charges with optimism. Green, blue and purple - soothe, relax, bring pacification.
6. Aromatherapy - aromas, like colors, have different effects on the central nervous system. Some excite, others calm. Aromas can be worn everywhere. To do this, let out aromamedalions with small apertures for essential oils. There are 3-4 drops, and a medal with a pleasant and useful smell will hang around the neck all day. In addition to medallions, there are aroma lamps, chickens. Essential oils with different flavors can be added to the bath, or used in a bath. Cope with increased nervousness will help the oils of orange, mandarin, grapefruit, ylang-ylang, tea tree, lavender, cedar and ginger.

Video materials on the topic.

How to calm nerves in 1 minute:

Breathing exercises for calming and rebooting the nervous system:

Relaxing and soothing nervous system:

Meditation for calming the nervous system:

Create your own way of life

The best friend of a person is a healthy lifestyle. Knowingly the sages said that you are your own best friend, and the worst enemy.

In case of urgent measures to restore the nervous system, you should return to a healthy lifestyle, if you once practiced it. If life went randomly and haphazardly, then it is necessary to establish order and a certain system in it.

The way of life that leads to health is simple and natural, like all ingenious. Only stick to it is very difficult. But in the case, if completely "pressed", will have to go to this feat.

What is the path to the health of the nervous system:

1. Cancel the rush of .Haste is a curse for the nervous system.
2. Become your own dietician .Lists of useful and harmful products are constantly voiced at every step. Refuse to harmful, and from useful make your own menu for every day.
3. Cancel the commands "sit", "lie" .Make your motto the saying: "Movement is life."
4. Get out of the house for fresh air .In extreme cases, open the window. Being in the room indoors, you breathe not with oxygen, but with decay products( your own and others').
5. Find the courage to say "no" to many favorite habits and rituals of : coffee, cigarettes, alcohol, aimless sitting at the computer, or in front of the TV.
6. Adjust your sleep .Lie down at the same time. Eliminate all light and noise stimuli. Before going to bed do not look disturbing movies, do not drink exciting drinks, do not eat up. Do not take the time out of your sleep at the unfinished business. Health is the most important thing. Sleep peacefully, and let the whole world wait.
7. Find the source of the positive emotions of and draw from it three times a day. Everyone has their own sources of inspiration and positive. Music, good, intelligent cinema, humor, reading, favorite hobby, loved one are all inexhaustible reservoirs of good mood.
8. Do not unconscious the negative emotions of .Stop them on the approaches, study for utility and replace them with positive ones. A person can experience only one kind of emotions at the same time. The choice is yours.

Medicine will help you

Depending on the condition can help and soothing grass from the nerves and "heavy artillery", which is provided strictly by prescription.

In the practice of treating the effects of stress and nervous system disorders, the following tablets are used for sedation:

• sedative ( sodium bromide, phenobarbital, motherwort, pion, valerian), sedatives inhibit excitation in the cerebral cortex;
• antidepressants ( amitriptyline, Nialamide) are shown with pronounced signs of depression, expel depression, raise mood, drive away thoughts of a suicidal nature, induce to action;
• tranquilizers ( Phenazepam, Sibazon), which are recommended for relieving anxiety and anxiety, improve the overall mood background, and create a sleep.

Vitamins often help a better absorption in blood preparations. Well restore the nervous system vitamins B, C, A, E.

You can drink any one of them, or buy vitamin-mineral complexes. Vitamins nourish the nervous tissue, eliminate anxiety, reduce anxiety, have a beneficial effect on sleep, slow down cellular aging, provoke the recovery of nerve cells.

Adjusting the autonomic nervous system

The vegetative nervous system, being part of a large whole, responds sensitively to the slightest changes that occur in the central nervous system.

The vegetative system works autonomously, not obeying self-orders, and does not depend on the will. The processes for which it responds( sleep, palpitation, digestion, temperature, metabolic processes), a person can not control consciously.

Its parasympathetic and sympathetic departments work in pairs, encouraging the same organs or activating their activity, or reducing it. If one department( sympathetic) accelerates the heart rhythm, the other( parasympathetic), on the contrary, slows down. Sympathetic - dilates the pupil, parasympathetic - narrows, etc. Two divisions of the vegetative system balance the processes of inhibition and excitation. In case of imbalance between them, vegetative dystonia occurs.

Rehabilitation of the nervous system should be comprehensive and includes the following methods:

1. psychotherapy sessions will help to identify the true causes of the illness( overwork, stress, lack of sleep).
2. Therapeutic physical training .Patients with VSD are contraindicated in sports that require heavy workload. But moderate physical activity( walking, walking on skis, jogging, swimming) can quickly put in order the vegetative system. It strengthens, tones up, soothes, strengthens the body.
3. Dosage physical activity .Take every opportunity to increase your activity: forget about the elevator, walk a few stops on foot, overcome 5-6 floors running, do at least 10 minutes of exercise. All this will help restore the balance between the processes of excitation and inhibition in the peripheral nervous system.
4. Massage of all parts of the spine and acupuncture .
5. Alternate switching from mental activity to physical and vice versa.
6. Hydrogen sulfide, radon bath. Contrast and circular shower .
7. Fresh air .You need to walk every day at least 30 minutes, and ideally - no less than three hours.
8. Have a good sleep .Ragged, superficial sleep destabilizes nervous processes.
9. Refusal of nicotine and alcohol and harmful "goodies" : pickles, marinades, smoked products, sweets, fatty and fried dishes.
10. Food containing magnesium and potassium .These elements restore the balance between the sympathetic and parasympathetic parts of the vegetative system. Eat porridge( buckwheat, oatmeal).Good vegetables( peas, beans, beans, eggplants, carrots, onions) will help. Do not forget the fruit and dried fruits( raisins, prunes, dried apricots).

Recovery after stress

How to restore the nervous system at home after a long period of stress:

1. After the destructive work of stress you need a well-adjusted mode of , the correct alternation of work and rest and a full sleep.
2. If possible, change the situation of .Go out of town, visit old friends, go on vacation.
3. Set up food : Eat more foods with the content of magnesium, iron, potassium, phosphorus. These elements stabilize the work of the nervous system. Do not forget about fish, fresh meat, vegetables and fruits, nuts, buckwheat, oatmeal. A good effect is provided by natural honey and bitter chocolate.
4. Go in for sports, or any feasible kind of physical activity .Dancing is a great help. You can dance at home, improvising near the stove, or under your favorite music.
5. Choose for communication of positive, optimistic people .Watch cheerful movies, listen to music that cheers up, read humorous literature.
6. Help those who are ill : be a little volunteer, visit a sick friend, or a relative. A good option is to have a pet and take care of it.
7. Do not neglect folk medicine .There are so many soothing and toning fees, tinctures and teas from them. St. John's wort, mint, valerian, motherwort, melissa are herbs that can be brewed separately and, creating combinations of them.
8. Aromatherapy is an excellent remedy for recovery from stress. The most "anti-stress" essential oils are lemon oil, mandarin, grapefruit and coniferous cedar flavors, pines, fir.
9. Baths with coniferous extract will help to relax in the evening and provide a healthy sleep. Take these water procedures should not less than a week for 10-15 minutes per session.

Autogenic training

More than 80 years ago, a German psychiatrist Johann Schultz invented a relaxation method with subsequent self-hypnosis of the desired state. If you are not too lazy and master the 3 stages of autogenic training, the method is able to work wonders.

In the autogenic state, you can create with the body what yogis know: slow, or accelerate the heartbeat, regulate blood circulation, blood supply to the brain, and eliminate pain.

Autotraining is also an excellent prevention of psychosomatic diseases and a tool for calming the nervous system and rapid recovery. Activate the body and psyche with the help of AT can be much more effective and faster than using the usual ways( sleep, lie down, walk).

This technique will teach you how, after falling asleep for a few minutes during a working break, you can wake up and fully restore working capacity and energy.

It consists of three stages: relaxation, autosuggestion, exit from this state:

1. Relaxation .Before you inspire yourself with something, you need to calm down. Against the background of raging emotions and a state of impotent despair, nothing good can be done for oneself. Therefore, the first step is calmness. Negative emotions usually hide in muscle clamps. By removing these clips, that is, achieving complete muscular relaxation, a person comes to liberation from the negative. Completely relaxed, a person turns into a new file, into which you can enter any useful information. Relaxation includes 4 basic conditions that must be achieved with the help of special autosuggestions: a sense of calmness, a sense of warmth, a sense of heaviness, calm even breathing.
2. Self-expression .After the person is completely relaxed, it's time for any autosuggestions. They can be spoken aloud, to oneself, read from a sheet, presented in images. You can not inspire anything, but just for 10 minutes to fall asleep. Waking up, the person will be rested and fresh, as if he had slept all night.
3. Return of the .Open your eyes, feel your body, you feel reborn. Everything, stop "stress" safely passed, it is possible to live with a smile further. You can practice for five minutes several times a day at a convenient time.

Autotraining of Frolov's doctor for calming the nervous system:

How to eat to live

Even Professor Preobrazhensky used to say: "Imagine that most people do not know how!" Professor was right. We usually eat, than horrible, as it is necessary and whenever.

The basic rules of nutrition read:

1. Breakfast - the main meal of the day can not be skipped. Morning stocks should be enough until lunch. Food, eaten in the morning, is digested entirely and is not stored in fats.
2. Less is better, but more often .To eat it is necessary often, small portions, that the blood poured not only to a stomach, but also to a brain. The stomach is easier to digest small volumes. Energy, which would be spent on the digestive process, will go to a more appropriate place.
3. Give up the services of the public catering , do not eat fast food, do not drink it with liters of cola and other carbonated drinks.
4. Drink plenty of water : half an hour before meals, or 20 minutes after eating. Water is considered a separate dish. They say that eating and drinking at the same time is wrong: water dilutes the gastric juice and disrupts the digestion process. Drinking food with tea, or juice, we contribute to strengthening the processes of fermentation in the intestine. Water, as a separate dish, rinses, cleanses and saturates the body.
5. Do not abuse sweet, greasy, sharp, salty .
6. Eat lots of fruits and vegetables, salads and greens .
7. Heat treatment of food should be minimal , so as not to destroy vitamins and other useful substances that it contains.

Every year on December 31. ..

Sauna or sauna stimulates and regulates the processes of inhibition and excitation, their visit is able to restore the nervous system and normalize the psyche. Bath treatments remove mental and muscle tension, relax and tone up the nervous system.

Muscle relaxation follows the relaxation of the muscles. After a bath, a person feels light and comfortable in the body. This is because the blood actively pours to the skin, reducing emotional tension and removing muscle clamps. Following the relaxation follows the gradual recovery of the nervous system.

The combination of a bath heat and an ice hole perfectly works. Lovers know this. A sharp change in the temperature regime strongly tones the vessels, forcing them alternately to narrow or expand. This procedure invigorates, increases stamina and stress resistance.

Competent massage after the bath will complete the day program for the rehabilitation of the body. With its help you can achieve maximum relaxation, a sense of mental and physical comfort, disperse the stagnant blood, stretch the clamps and ossification areas.

And never forget what the wise of this world are teaching: "Thoughts are material, they have dynamic energy and influence circumstances much more strongly than circumstances - on thoughts."

If you want to live well, think about good things. Imagine good as if it already happened to you, and you will be happy!

"Avoid in your thoughts even the hint of the worst. Take in mind only the best. Make it an obsession. "Vincent Pill.