How to quickly calm down from nervous tension. How to calm the nervous system and relieve tension

We often say that our nerves are completely loose, that we need to calm our nerves. But how? A modern person lives in an atmosphere of constant stress and it is difficult for him to stop being nervous. We have little contact with nature, too often we meet with strangers. We are affected by sounds that we do not seem to pay attention to - the noises of the city, other people's conversations, other people's music. We become irritable and throw out our irritation on those who are nearby or close the irritation in ourselves, but this leads to illness and shortens our life.

How to calm your nerves and relieve stress

First, you need to take care of your health. You need to see if you have enough vitamins and microelements - with a lack of these substances, the body does not work properly, we are more prone to stress and depression. Eat more chocolate, strawberries and bananas, which contribute to the production of joy hormones in the body. Drink soothing herbal teas.

Learn to find joy in the little things - in good weather, in what children make us happy, in the smile of an outsider, in a good movie, book, etc.

Protect yourself from unpleasant spectacles, switch an aggressive action movie to a calm movie or an educational program. Listen to soothing, measured, rather than dancing, making the heart beat in an imposed fast rhythm, music.

Reward yourself more often for achievements, praise yourself, love yourself. A person who loves himself and accepts himself as he is is much less likely to “break down”. Confidence in yourself and your actions makes you less vulnerable to criticism.

Meditation, gymnastics, shower will help to calm down

Tell yourself that you are calm. To relax, take a walk, listen to the birds singing or the sound of the forest.

Get some exercise. Lack of movement is also one of the sources of stress. Sport can help not only keep the body in good shape, but also strengthen the will, and therefore help calm the nerves.

Use the healing features of water - swim, visit the pool, take a contrast shower.

Learning to control ourselves

Set a goal to "calm your nerves." Analyze why you are nervous, understand that in many cases your reaction is not justified by the current situation.

Learn to control yourself. Drop aggression in a way that is safe for everyone - direct it towards achieving any difficult goals and overcoming obstacles.

How to learn to calm your nerves

In the modern world, every person experiences serious emotional stress, stress, and nervous breakdowns. Of course, in such a situation, it is necessary to be able to take control of your emotions and learn to calm your nerves. Of course, there are many ways to calm down, so each person can choose what suits him.

The simplest method, which, however, not everyone resorts to to calm their nerves, is to count to ten and only then start talking. Do not forget that while doing this you need to breathe deeply - this will saturate the blood with oxygen, make the brain work more efficiently, which means you will not think about the moments that disturb you.

You need to be able to be distracted from the subject that irritates or annoys you. It is necessary to remain optimistic in any situation.

Don't let yourself worry. Do not scold or blame yourself for what happened. It would be better to analyze why this situation arose, and what needs to be done so that it does not happen again.

You need to rest more often. To stop being nervous, you need to go in for sports, walk in the fresh air, because when we get tired, we become irritable and nervous, and this does not affect our health in the best way.

No need to constantly think about the negative moments in your past. It is better to think only about positive events. As soon as you remember something negative, you need to distract yourself and occupy yourself with some interesting thing.

Want to calm your nerves? Then you need to consume as few foods as possible that contain stimulants - these include coffee and strong tea. In addition, alcoholic beverages and tobacco also negatively affect our ability to calm the nerves.

Try not to rush. Constant haste is the cause of stressful situations, so you need to learn how to manage your time. Try to avoid overexertion.

Learn to ignore minor annoyances or treat them with humor.

Accept that you are not perfect and you never will be. It is impossible to please everyone, and if you make increased demands on yourself, then nothing good will come of it. Don't waste your time and nerves.

How to Stop Worrying and Be Calm

Sometimes, even a person who is usually calm and balanced can experience nervousness. The reasons for this nervousness can be some troubles and problems in the family or at work, chronic fatigue and others. Anxiety is detrimental to health. Therefore, every effort must be made to overcome it.

Nervousness will not help solve problems, but on the contrary, it will only aggravate the reaction to problems. You have to try to understand what is causing it. If possible, you need to moderate the psychological and physical stress, it is also good to take a vacation or time off to calm your nerves.

Your sleep is important. First of all, you need to make sure that the sleeping place is as comfortable as possible, and the room in which you sleep is periodically ventilated. Often, nervousness appears due to elementary lack of sleep. If possible, you need to increase the rest time.

The simplest joys of life

Nutrition is also an important factor. Heavy, indigestible food will not allow the body to fully recover. You should follow a sparing diet, eat easily digestible foods, but you should not reduce calories. To stop being nervous, try not to drink drinks that excite the nervous system: cocoa, tea, coffee. Or at least limit their use as much as possible. Try to replace them with natural juices, herbal decoctions, mineral water. At night, you can drink sedative fees, which are sold in pharmacies.

To calm your nerves, you should walk more often, breathe fresh air. If you live in a large city, try to get out into the park or into the forest at least for the weekend. Quiet rest in nature restores nerves very well.

Looking for joy in everything

Any change of scenery can have a positive effect. If you want to stop being nervous, change the environment if possible. Go on a trip abroad, to the sea, to the mountains. New impressions will have a good effect on the emotional and psychological state.

You need to try to get as many positive emotions as possible. Do what makes you happy. Going to cafes or parties, playing sports, perfectly calms and tones swimming. You can watch entertaining and humorous programs, go to the cinema or to the theater. The more positive emotions you have in your life, the less space there will be for nervousness.

The fast rhythm of life, various problems, lack of rest, all this negatively affects the activity of the nervous system. In this case, information on how to calm the nerves will be relevant and useful. There are many different options with their own characteristics.

What can you do to calm your nerves?

Strange, but modern people need to learn to enjoy life and. Psychologists give some tips on how to calm the nerves without drugs:

1. Breathing practices give good results. To quickly calm down, you need to straighten your shoulders, straighten your back and take a deep breath, and then exhale slowly. After that, take a short break.
2. The best way to calm your nerves is to do what you love. A hobby helps to relax, clear thoughts and get a charge of positive emotions.
3. Take a contrast shower or a relaxing bath with aromatic oils.
4. It is recommended to use aromatherapy for soothing, so you should inhale or massage with the use of lavender, lemon balm, mandarin, basil, chamomile and bergamot ether.
5. A simple and effective method on how to calm your nerves - do it. Gently run your fingers over the scalp. Then rub your cheeks, forehead and temples.
6. Go for a walk to get some fresh air. Motor activity is no less effective, which helps to shake things up.

There are a huge number of means and methods that can be used in stressful situations to calm down. There are various energy practices, conspiracies and prayers that help stabilize the functionality of the nervous system. If you are interested in how to calm your nerves at home, then you can use available medications or folk remedies that do not have side effects.

What medicines can calm the nerves?

Medications that help in stressful conditions are a large group, and they affect the nervous system. For those who are interested in what calms the nerves well, you should pay attention to the following drugs:

1. tranquilizers. Means well relieve anxiety and soothe, but they are addictive, so they are allowed to be taken only under the close attention of doctors. Famous tranquilizers: Lorazepam and Atarax
2. Sedative drugs. They use bromine or plants as the basis. Such drugs have a mild effect on the body and practically do not have side effects. Often used such sedatives: "Valerian" and "Barboval".

How to calm the nerves with folk remedies?

Since ancient times, people have used different plants to treat numerous diseases, and all thanks to their beneficial properties. The following folk remedies are popular:

1. The most famous soothing herb for nerves is mint, which can be made into an infusion. Boiling water (200 ml) pour a large spoonful of dry mint and leave for 40 minutes. The infusion should be taken twice a day, morning and evening.
2. Many people know that chamomile calms the nerves and should be used to make tea. According to the classic recipe, it is necessary to pour a large spoonful of flowers with boiling water (200 ml) and insist under the lid for half an hour. It remains to strain and drink warm.

Prayer to calm the nerves

Believers can seek help from the Higher powers. Sincere prayer pronunciations will help cleanse the soul, calm down and tune in a positive way. When figuring out how to calm the nerves, it is worth pointing out that prayers can be read daily in the morning to get a boost of energy, and also in difficult moments when urgent spiritual help is needed. Read the prayer three times and, if possible, do it in front of the icon of the Virgin.

Mantra to calm the nerves

Divine vibrations have a different effect on a person, as they help to connect to cosmic energy. When the mantra is repeated, a powerful positive beam of energy is created, dispelling the negative. If you are interested in how to quickly calm your nerves, then you can use a simple mudra - "OM NAMO BHAGAVATE VASUDEVAYA". It calms the soul and relieves negative energy. It is better to repeat the mantra 108 times, but if this is unbearable, then keep in mind that the number of repetitions should be a multiple of three.

Mudra that calms the nerves

With the help of a popular Eastern practice, you can learn how to use cosmic bioenergy for your own benefit, for example, to deal with a stressful state. Mudras are a great way to calm your nerves at work or anywhere else. The most effective combinations:

What foods calm the nerves?

If you feel emotional stress, fatigue or a bad mood, then you can eat foods that help calm your nerves:

1. It has been proven that, which are part of sea fish, calm the nerves and block the production of cytokines - substances that provoke depression.
2. Spinach leaves contain vitamin K, which activates the synthesis of hormones that improve mood and help to better withstand stress.
3. Honey calms nerves well, which improves cell nutrition and reduces the excitability of nerve endings. If you want to calm down, then just suck a spoonful of honey.
4. Citrus fruits contain ascorbic acid, which reduces the level of cortisol (stress hormone). Scientists claim that you can calm down, even just peel an orange.
5. Looking for a way to quickly calm your nerves, then you should know that even a small piece of dark chocolate can lower cortisol levels, which helps to calm down. Scientists believe that sweetness affects the level of dopamine in the body and causes a feeling of relaxation, and it also contains tryptophan, which is important for.

It happens that we are looking for complex recipes to improve the quality of life. We think: “I’ll go to yoga, so I’ll immediately become calmer.” And of course, we do not go to yoga. And we have a sincere excuse - why do we feel so bad. There is no good yoga in the area! Sadly...

Nevertheless, there are primitive emergency self-help remedies that have been used for centuries for stress, irritation, frustration, in a situation where someone or something is eating away at your brain.

They were used for recommendations by general practitioners (and not only) of the old school. Of those who took the patient by the hand, and that already felt better from this. Self-help tips were taught by physiotherapists, masseurs and sports instructors. Advice now costs more and is more difficult to formulate. Self-help is suppressed, this is not a market approach.

And we will return to the good old days, when self-help was welcomed.

Method 1 Take a break

This way to relieve emotional stress is suitable in cases where you are trapped, cornered and cannot escape anywhere. For example, sit at a planning meeting and listen to your boss, boiling internally. You can't escape, but... At the same time, being distracted by the contemplation of something extraneous, neutral and infatuation with this extraneous is the best way not to wind yourself up over trifles.

For example: "What, however, Masha's manicure ... I wonder how she did it?"

It only works if you yourself understand the benefits of such a strategy - do not look at the nasty things, do not listen to the nasty things. If you like to boil and get into disputes, this is your right.

Method 2 Get out of the annoying situation (it is also an emotional zone)

Did something make you sad at someone else's birthday party? On a picnic? Do you hate some group, public, page on a social network? Do you dream of removing an unpleasant person from your friends list?

So, quickly left the group forever. They banned a provocateur-debater, a troll, a boor, a fool. Deleted your profile, if that.

They quickly called a taxi (don’t sting, don’t sting), smacked the hostess and rush home - away from the party, away from the barbecue, away from the annoying, emotional zone.

Method 3 Drink some water

Now this is the crown recipe of all brilliant general practitioners who do not sell dietary supplements from pharmaceutical corporations.

A glass of water, drunk slowly, stops all seizures known to science. The first thing that is offered to a person who has been twisted by something terrible is a glass of water. Drinking water starts the mechanism of self-rehabilitation of the body. Most often, people become ill for two reasons:

• hysteria (sympatho-adrenal crisis in a different way),
• dehydration not noticed in time.

Since we don’t listen to our body and don’t teach life safety, we drink tea, coffee and soda all day long - we all have dehydration, and you have it too. Go drink a glass of water right now and then read on.

Method 4 Get Involved in an Exciting, Interesting Thing

This method is suitable in a situation where you cannot “let go”. You need to break the jam on chewing “And they, And I, And yes, all of them” with something flying, even stupid and tasteless. Reading detective. Computer game. Hunting and gathering. Surveillance and tracking. An attempt to reveal someone's secret. Even peeping and eavesdropping, damn it.

You must be involved in intrigue, in a detective story, in the rapid development of events, in a hunt, in a game, in courage, in flight.

Your ears should rise and your tail should twitch.

You yourself know what can captivate and amuse you. Everyone has their own, individual. Just don't play this game. Do no harm to anyone.

Method 5 Physical Discharge

Everyone is familiar with this method by hearsay, but, as usual, no one cares. And I remind you once again that the rapid physical discharge, which includes:

• walking,
• swim,
• general cleaning of the apartment (you can - someone else's),
• sex,
• trash destruction,
• work in the garden
• dance,
• floor washing and hand washing

relaxes knotted muscles and relieves stress, frustration fantastically effectively. General hand washing even helps to cope with grief - again, the advice of the old doctor, which I share with you.

Method 6 Make contact with water

Washing dishes is a free hypno-psycho-therapy session. The noise of clean running running water relieves our fatigue and takes away with it all the "dirt", not only household.

In addition to washing dishes, there is a well-known classic: take a bath, take a shower, go to the bathhouse, go early in the morning or in the evening - swim in the sea, in the river, in the lake, in the spring. Refresh, in short.

Method 7 Positive reframing of a stressful event

So much has been written about positive reframing (including by me) that I don’t want to repeat myself. I'll just give an example:

“It’s good that it happened that I won’t go anywhere this summer! Finally, I look like English courses, fitness and even self-development courses! When else would I allow myself such a "useless" luxury? Yes, and in the summer there is a dead season everywhere and there are only discounts around. So I'll save even more!"

Method 8 Could be worse, others even harder

You are not satisfied with the outcome of the event? Imagine what could have been a worse outcome. Imagine how bad some people around you are. If you master this art and stop turning your nose up at this strategy, then you will not need any psychotherapy at all.

Method 9 Laughter kills everything terrible and terribly important

Ridiculing, lowering, vulgarizing something inflated and important is an old recipe for human culture, dating back to the Neolithic. Thanks to grandfather Bakhtin for his term "carnival-laughter culture". Read, ask.

Or watch one episode about the adventures of SpongeBob SquarePants. When he was terrified of speaking at a school seminar, a smart squirrel gave him super glasses. Wearing these glasses, SpongeBob saw all the students and the teacher... in their shorts. That was funny! True, from laughter, he did not read out his report. And what were the teacher's panties .. Mmm ...

Method 10 Count to 10

Just read to ten. Slowly. Controlling your inhalations and exhalations. To myself, not out loud. This is the recommendation of doctors and sports coaches.

Method 11 Cry

Crying relieves stress. With the tear fluid, the body leaves those toxic substances that are formed under the influence of stress hormones. You can’t cry about your own - come up with a pitiful topic and specifically cry over it.

Method 12 Verbalization of everything that is on the soul

Pronunciation or verbalization - wrapping a vague "something" in clear words. However, great thing. And even better - write it all down on paper, write a long letter.

Just don't send it anywhere!

Here are 12 tips for dealing with stress and the diseases that stress causes.

These 12 are those who help us and do not require money for it. And the rest is expensive and from charlatans.

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

Lie down for a while, try to control negative thoughts, forbid yourself to think about a stressful situation. The key to stress resistance and psychological health is positive thinking. A healthy and full sleep is recommended, it helps to relax physically and mentally. Scientists have proven that the brain in a dream can "digest" problems. After awakening, there may be ways to solve life's problems. Before going to bed, take a warm bath with fragrant foam, you can turn on calm music.

If a stressful situation "caught" 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 slow deep breath in through your nose and out through your mouth. Repeat this breathing exercise 10 times, then sit for 10 minutes.

Calming agents

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

diet for nerves

Adjust the diet, include in it products that contribute to the normalization of the state of the nervous system. These include fruits, milk, yogurt. Fruit contains vitamin C, which helps reduce stress hormone levels. Dairy products contain amino acids that have a positive effect on the nervous system. Cereal bread, cereals, oatmeal, foods containing magnesium: green vegetables, beans, potatoes, etc. will be useful. Do not drink drinks containing alcohol or caffeine after stressful situations, these substances have a stimulating effect, and it will be more difficult to recover later.

The nervous system is the control center of the whole organism. In time carrying a baby, a woman is connected with the crumbs of the strongest connection in the world. Nutrition, breathing and growth of the child occur at the expense of the 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, constantly worried about her child. To calm down a little nerves in time pregnancy, you can take soothing herbal medicines and herbal decoctions.

Instruction

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

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

Take in equal parts blood-red hawthorn flowers, rhizomes with roots of valerian officinalis, lemon balm leaves, barberry fruits. Pour one tablespoon with a glass 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 infuse for fifteen minutes. Drink the decoction in small sips throughout the day.

Daily affairs and worries, the dizzying pace of life and problems that require immediate solutions, make themselves felt by nervous breakdowns. They all manifest themselves in different ways, but they do not affect anyone positively.

We are sure that information on how to calm nerves at home will be useful to everyone.

Causes of nervous disorders

We often hear such phrases as: “I am on the verge of nervous exhaustion” or “My nerves are not of iron.” What to do if even a simple everyday question causes a flurry of negative emotions? True sources of irritability, aggression or depression can be:

• The presence of a constant stress factor. They can be either a specific reason, for example, a boring job, or a person who depresses the nerves.
• Persistent pessimism. If you constantly think that everything is bad, the nervous system will fail in the form of a breakdown, trying to throw out all the negativity out.
• Suspiciousness and anxiety. People who are dominated by these manifestations of character are more likely to suffer from nervous breakdowns.
• Too fast pace of life. Pressure in the form of constant movement, the noise of a big city, the constant presence in the crowd, not every person can withstand. Some people like a more measured life.
• Overload from too much information. Work, study, self-education take away from us a huge amount of energy. But modern life is unthinkable without the media and the Internet, which continuously broadcast news and other information. It is very difficult to process the entire huge flow of information. The result can be not only confusion in thoughts, but also nervous exhaustion.

Nervous exhaustion symptoms

The following signs may indicate problems with the nervous system:

• Constant worry. At the same time, thoughts are constantly sitting in your head that you forgot to turn off the stove or iron, that there is no telephone at hand, that you did not close the door, etc. Often we reassure our loved ones by saying that they turned everything off and closed, even not suspecting that this is the first bell of a nervous breakdown.
• Apathy and indifference. Interest in everything disappears, you don’t want anything, and there is only one desire: to protect yourself from everyone.
• Uncertainty. Doubts, inability and lack of self-confidence also indicate disorders in the nervous system.
• Irritability, irascibility, anger. A negative reaction to any appeal, irritation at the behavior and actions of other people, anger at oneself and others are clear evidence that the nervous system needs help.

How to restore peace of mind?

Many are concerned about the question of how to calm the nerves without pills. Some people think that this is impossible, sedatives have become so firmly established in their lives. However, it should be remembered that no sedative drug can eliminate the cause of a nervous breakdown. Without the actions of a person prone to nervous breakdown, it will not be possible to eliminate the source of stress.

To restore calmness and inner balance, to learn to live in harmony with your own nerves, it is worth changing your lifestyle and worldview. To do this, follow these simple rules:

1. You need to learn how to rest properly. Without a doubt, the best rest is a daily healthy 8-hour sleep. This will allow the body to recover and prepare for a new working day.
2. Start eating right. Nerve cells need vitamins and microelements no less than other cells, organs and systems of the body. Therefore, the diet must include foods rich in useful substances: iodine, phosphorus, magnesium, iron, vitamins A, B, C, E and others.
3. Try to plan your day. Competent will allow everything to be in time, while not rushing anywhere. Strive to highlight the most important things on the list and do not try to shoulder an unbearable burden.
4. Think positively. Negative thoughts should be analyzed correctly, do not waste precious time on such useless and destructive thoughts as: “What will other people think of me?” or "It would be possible to do otherwise ..." and the like.

Effective ways to relieve stress

In search of an answer to the question of how you can calm your nerves, you should turn to your own body. Rapid heartbeat, muscle tension and heavy breathing indicate that the body also needs to calm down and restore. To calm the nerves, you need to direct destructive energy to pleasant and useful activities:

• Any physical activity (sports, dancing, walking or cleaning the apartment) helps to focus on your favorite pastime and not accumulate stress in yourself.
• Relaxing massage. The nerve endings located on the skin will respond positively to stroking. To do this, you can make a few light massage movements in the direction from the forehead to the back of the head, massage the palms and feet.
• Creative activities, walks in nature, communication with nice people. Relieving nervous tension in these cases always works effectively and helps to calm down and distract from all problems.

Psychological techniques to restore nerves

The following techniques will help you calm down without medication:

• Check. Counting to yourself to a hundred or more helps relieve irritation by concentrating on a monotonous activity.
• Painting. One of the areas of art therapy is coloring images with many small details and lines. This activity can distract from problems for a long time and prevent a nervous breakdown.
• Visualization. One has only to imagine yourself on the ocean coast instead of a traffic jam or imagine that it is summer heat outside the window, and not a snowstorm or a blizzard, and you will immediately mentally move there and get distracted from negative thoughts.

Proven Ways to Calm the Nervous System

Treatment and prevention of nervous disorders with folk remedies can be a good help on the way to peace of mind. Pay attention to the following methods:

• If nervousness prevents falling asleep, then before going to bed, try to treat yourself to delicious soothing drinks with honey: infusions of mint, motherwort, calendula or lemon balm.
• A hot bath with sage, thyme or pine needles will also relieve tension due to the positive effects on the body and respiratory organs.
• Walk barefoot. In summer it is very useful to walk on sand, pebbles or grass. There are many points on the feet that are responsible for the health of various body systems, including the nervous one.

First aid for nervous disorders

It's time to learn how to quickly calm your nerves, because sometimes an inappropriate surge of emotions can cost your job or good relationships with loved ones. If you need to calm down in a couple of minutes, the following tricks will come to the rescue:

• Methods for releasing aggression out: you can scream loudly, tear paper or break a couple of plates, if you are, of course, at home.
• It is appropriate to calm the nerves at work with the help of more peaceful ways. For example, you can do breathing exercises or yawn, opening your mouth wide and inhaling the maximum amount of air. This relaxes the facial muscles, and the body is enriched with oxygen.
• An effective way to calm down is to wash your face and neck with cold water, imagining that all negativity goes away with the water.

Do not forget that healthy nerves are the key to success in all endeavors and the normal functioning of all systems and organs.