Inhale-exhale: or how to restore mental balance. Always a good mood or how to restore and maintain peace of mind

Probably, every person wants to always be calm and balanced, and experience only pleasant excitement, but not everyone succeeds.
To be honest, only a few people know how to feel this way, while the rest live like “on a swing”: first they rejoice, and then they get upset and worry - unfortunately, people experience the second state much more often.

What peace of mind, and how to learn to be in it all the time, if it doesn’t work out in any way?


What does mental balance mean?
Many people think that peace of mind is a utopia. Is it normal when a person does not experience negative emotions, does not worry about anything and does not worry? Probably, this happens only in a fairy tale, where everyone lives happily ever after. In fact, people have forgotten that the state of peace of mind, harmony and happiness is completely normal, and life is beautiful in various manifestations, and not only when everything turns out “our way”.

As a result, in case of violations or complete absence of emotional health, physical health is seriously affected: not only nervous disorders occur - serious diseases develop. If you lose your mental balance for a long time, you can “earn” peptic ulcer, skin problems, diseases of the heart and blood vessels, and even oncology.
In order to learn to live without negative emotions, you need to understand and realize your goals and desires, without replacing them with anyone's opinions and judgments. People who know how to do this live in harmony with both the mind and the soul: their thoughts do not disagree with words, and words do not disagree with actions. Such people also understand those around them, and they know how to correctly perceive any situation, therefore they are usually respected by everyone - both at work and at home.
How to find and restore peace of mind
So can it be learned? You can learn everything if you have a desire, but many people, complaining about fate and circumstances, do not really want to change anything in life: having got used to the negative, they find in it the only entertainment and a way to communicate - it is no secret that it is negative news that is discussed in many teams with great heat.
If you really want to find peace of mind and perceive the world with joy and inspiration, try to consider and use the methods that are described below. - Stop reacting to situations in the "usual" way, and start asking yourself: how am I creating this situation? That's right: we create any situations that "form" in our life ourselves, and then we cannot understand what is happening - we need to learn to see the cause-and-effect relationship. Most often, our thoughts work on the negative course of events - after all, the worst expectations are more habitual than the expectation of something good and positive.
- Look for opportunities in any trouble, and try to respond "inappropriately." For example, if your boss “broke off” at you, don’t be upset, but rejoice - at least smile and thank him (for a start, you can mentally) for reflecting your internal problems like a mirror.
By the way, gratitude is the best way to protect yourself from negativity and restore peace of mind. Develop a good habit every evening to thank the Universe (God, Life) for the good things that happened to you during the day. If it seems to you that there was nothing good, remember the simple values ​​\u200b\u200bthat you have - love, family, parents, children, friendship: do not forget that not every person has all this.
- Constantly remind yourself that you are not in past or future problems, but in the present - "here and now." Every person at any moment of time has everything necessary to be free and happy, and this state continues as long as we do not allow past grievances or worst expectations to take possession of our consciousness. Look for the good in every moment of the present and the future will be even better.
- You should not be offended at all - it is harmful and dangerous: many practicing psychologists note that patients who carry grievances for a long time develop the most serious diseases. Including oncology. It is clear that there is no question of peace of mind here.
- Sincere laughter helps to forgive insults: if you can’t find something funny in the current situation, cheer yourself up. You can watch a funny movie or a fun concert, turn on fun music, dance or chat with friends. Of course, you should not discuss your grievances with them: it is better to look at yourself from the outside, and laugh at the problems together.
- If you feel like you can't deal with "dirty" thoughts, learn how to replace them: use short positive affirmations, meditation or small prayers - for example, try replacing a negative thought with a wish for good to the whole world. This method is very important: after all, at one moment in time we can keep only one thought in our head, and we ourselves choose “what thoughts to think.”
- Learn to track your condition - be aware of what is happening to you "here and now", and soberly assess your emotions: if you get angry or offended, try to stop interacting with others at least for a short time.
- Try to help other people as soon as possible - it brings joy and peace. Only help those who really need it, and not those who want to make you a “hanger” for their problems and grievances.
- A great way to help restore peace of mind is regular exercise. fitness and walks: the brain is saturated with oxygen, and the level of “happy hormones” rises. If something oppresses you, you are anxious and worried, go to a fitness club or gym; if this is not possible, just run or take a walk in the park or at the stadium - wherever you can. Mental balance is hardly possible without physical health, and a person who does not know how to achieve balance cannot become completely healthy - he will always have disorders and diseases.
"Cheerful" posture - the path to peace of mind
Psychologists note that people who monitor their posture are much less prone to stress and anxiety. There is nothing complicated here: try to hunch over, lower your shoulders, head, and breathe heavily - in just a few minutes, life will seem difficult to you, and those around you will begin to annoy you. And, on the contrary, if you straighten your back, raise your head, smile and breathe evenly and calmly, your mood will immediately improve - you can check. Therefore, when you work while sitting, do not stoop and do not “squint” in a chair, keep your elbows on the table, and put your feet next to each other - the habit of throwing your legs over your legs does not contribute to balance. If you are standing or walking, distribute your body weight evenly on both legs, and do not slouch - keep your back straight. Try to consciously keep your posture for several days, and you will notice that there are fewer bad thoughts, and you want to smile more often.
All these methods are very simple, but they only work when we apply them, and not just know about them and continue to think about how we can achieve peace of mind and change our lives for the better.

Strength and love to all who are grieving now.
Human tears, oh human tears,
You pour early and late sometimes ...
Flowing unknown, flowing invisible,
Inexhaustible, innumerable -
Pour like rain streams pour
In the sometimes deaf autumn at night ...

F.I. Tyutchev

Every year on the third Sunday of May, the world celebrates International AIDS Day in Remembrance. On this day, in all countries, millions of people organize various events to honor the memory of those who died from AIDS.

The loss of a loved one is the most difficult event that affects all aspects of life, all levels of the body, mind and body. social existence person. The process of experiencing loss is called the work of grief. Mourning is a natural process in which the body strives for balance, healing its wounds, both physical and mental.

“The experience of grief is one of the most mysterious actions of the soul,” writes F.E. Vasilyuk in his work "To Survive Grief". How miraculously will a person devastated by loss manage to be reborn and fill his world with meaning? How can he, confident that he has forever lost the joy and desire to live, be able to restore peace of mind, feel the colors and taste of life? How is suffering melted into wisdom? All these are pressing questions, to know specific answers, to which you need, if only because sooner or later we all have to, whether by professional duty or by human duty, console and support grieving people, help to survive grief.

Grief and loss are always unexpected, even if we seemed to be ready and expected loss, it is still expected, but still a surprise.

Surely many of us are familiar with this feeling of embarrassment when you don’t know what to say, how to behave, or when you don’t know what to do. How to help a suffering person? Just like with bodily injuries, the process of healing a spiritual wound has its own patterns. Knowledge of these patterns can serve as a support to help reduce feelings of confusion and helplessness, can provide a more adequate perception of the behavior of a suffering person and provide the necessary support and assistance.

The initial phase of grief is shock and numbness."Can not be!" - this is the first reaction to the news of death. F.E. Vasilyuk notes that the characteristic state can last from a few seconds to several weeks, on average, by the 7-9th day, gradually changing to another picture.

Numbness is the most noticeable feature of this condition. The mourner's breathing is difficult, irregular, a frequent desire to take a deep breath leads to intermittent, convulsive (like steps) incomplete inspiration, stiffness, tension. Inactivity is sometimes replaced by minutes of fussy activity.

Everything that happened seems unreal, the soul seems to be numb, a feeling of insensibility, deafness. External reality is perceived with difficulty, so after a while it can be difficult for a person to remember what is happening.

It's important to understand! It is believed that a person in this state does not let what happened into his life. At this time, he seems to be in two worlds at once, in the present - "here and now" and in the past - "there and then" until the moment of loss. We are not dealing with the denial of the fact that "he (the deceased) is not here", but with the denial of the fact that "I (the mourner) are here". A tragic event that has not happened is not admitted into the present, and it itself does not allow the present into the past. The shock leaves the person in this “before”, where the deceased was still alive, was still nearby. If a person could clearly realize what is happening to him in this period of stupor, he could say to those who sympathize with him that the deceased is not with him: “I am not with you, I am there, more precisely, here, with him.”

The present "presses" on such an inner world - any call, any signal from the present turns into a hindrance that interferes with existence in the "there and then", and this existence in the past - an urgent need and any obstacle - causes a feeling of anger. How to explain all these phenomena? Such a state is a defense mechanism of our psyche, mental anesthesia is a denial of the fact or meaning of death. The soul cannot immediately, entirely, accept the loss.

What to do? The main mental work of a grieving person is understanding and accepting what happened with the mind. . Very important at this stage give vent to feelings - to be able to talk about what is happening, but also to be able to get distracted. It is good if there is a person nearby who is able to share the pain of loss and support. His task is to accompany the process of natural experience, not interfering with it, but supporting it, to be ready to listen and just be together. Remember the period of the first days after the loss? What was important to you at that moment? Most often they answer - the real help of friends, relatives. Need someone to just take care about physical condition a grieving person, because he may forget to eat, sleep badly, it happens that people go to bed without undressing, etc. To come, help organize a funeral, deal with documents, cook food, etc.

The next phase is the search phase (search for an opportunity to return the loss), the phase of denying the loss, its constancy and inevitability.

The first strong feeling that breaks through the veil of numbness and deceptive indifference is often anger or aggression. It is unexpected, incomprehensible to the person himself, he is afraid that he will not be able to contain it. Sometimes it happens that with our mind we understand that “you can’t be angry, offended”, but still we feel anger or resentment because the deceased “left me”.

It is difficult to single out the time limits of this period, since it continues in waves in the next stages of grief. On average, they allocate 5-12 days after the news of death. At this time, the mind seems to be playing with us, while frightening with visions of the deceased - then we suddenly see him in the subway and immediately feel a prick of fright - “he is dead”, then suddenly a phone call, a thought flashes - he calls, then we hear his voice is on the street, but here he is rustling slippers in the next room... Such visions are quite common and natural, but they frighten, being taken for signs of impending madness. It is important to understand that this is a normal course of grief, at this time the mind takes attempts to come to terms with the loss, to comprehend it.

Sometimes the mourner speaks of the deceased in the present tense, and not in the past, for example, “he / she cooks well (and did not cook)”, if this happens a month or more after the loss, then there is a delay in the stage of understanding and acceptance by the mind. Stuck at the stage of denial can also be indicated by the fact that a person keeps the things of the deceased intact, continues to mentally communicate with him. A person is looking for any opportunity to linger in the past and forget the present.

But the present is accepted more and then comes third phase - acute grief, lasting up to 6-7 weeks from the moment of the tragic event. Otherwise, it is called a period of despair, the greatest suffering, disorganization and acute mental pain.

Persist, and at first may even intensify, various bodily reactions - shortness of breath, muscle weakness, loss of energy, a feeling of heaviness in any action, a feeling of emptiness in the stomach, tightness in the chest, a lump in the throat, increased sensitivity to odors, decrease or unusual increase appetite, sleep disturbances.

There are many heavy, sometimes strange and frightening feelings and thoughts. These are feelings of emptiness and meaninglessness, despair, a feeling of abandonment, loneliness, anger, guilt, fear, anxiety, helplessness. Characterized by an unusual preoccupation with the image of the deceased (frequent memories) and his idealization - especially emphasizing the merits of the deceased, avoiding memories of bad character traits and actions. Relations with others worsen - loss of warmth, irritability, desire to retire.

It is difficult to work, to do ordinary things, it is difficult to concentrate on what a person is doing, it is difficult to bring things to an end, and complexly organized activities can become completely inaccessible for some time. Sometimes, unconsciously, the mourner identifies himself with the deceased - involuntarily imitates his gait, gestures, facial expressions.

Sometimes a person cannot get out of depression, does not allow himself to rejoice, because the departed cannot rejoice. The person may become stuck in anger, for example, looking for blame, blaming the medical staff, constantly thinking about revenge, or becoming embittered and irritable. Often, emotional problems develop into somatic ones, health deteriorates, a person “goes into illness”. Wanderings among doctors begin, the search for medical assistance, but in fact the person does not want healing.

It's important to understand! It is here, at this step of acute grief, that separation begins, separation from the image of a loved one, a shaky support in the “here and now” is being prepared, which will allow you to say at the next step: “You are not here, you are there ...”.

It is at this point that acute mental pain appears. Paradoxical as it may seem, the pain is caused by the mourner himself: phenomenologically, in a fit of acute grief, it is not the deceased who leaves us, but we ourselves leave him, break away from him or push him away from us. And this self-made separation, this own departure, this expulsion of a loved one: “Go away, I want to get rid of you ...” and watching how his image really moves away, transforms and disappears, and, in fact, causes spiritual pain. However, it also creates a new connection. As F.E. Vasilyuk: “The pain of acute grief is not only the pain of decay, destruction and death, but also the pain of the birth of a new one.” What exactly? Two new selves and a new connection between them, two new times. The new "I" is able to see not "you", but "us" in the past.

What to do? The main spiritual work is the acceptance of loss by feelings.

The mourner needs to go through pain in order to return to the surface from the depths of the stream of the past. The pain goes away if you manage to take out a grain of sand, a pebble, a shell of memory from the depths and examine them in the light of the present, in the “here and now”. The harsh reality is that you can live through pain only by being sick, feeling it. Listen, hear, live until it becomes less unbearable. There is no other way than experience to get rid of suffering. The whole future life depends on the quality of the work of experiencing.

Just like in the previous stage - very important expression of feelings . It is important to give vent to feelings, to give them a place to be, without judgment, with acceptance. This is not easy to do, as this is a difficult period for everyone - the grieving person and those who support him. After all, a grieving person can experience different feelings - pain, sadness, grief, anger, anger, guilt and shame for himself. He may judge himself for his negative emotions. It is sometimes difficult for close people to even sit next to each other, to be close. You want to leave, go out, console or distract and isolate yourself from the intense suffering of another.

How to explain it? When a person next to you hurts, when he tells you about his pain, most likely this also actualizes your personal pain. It is very important in this case to be able to experience it, not to ignore it and not to push it away. You can literally report that you, too, were once in pain and that this pain is still with you to one degree or another. Perhaps it is at this moment that your pain will first "see the light" and be shared. It was not in vain that earlier there were mourners at the funeral, whose crying helped to express feelings to loved ones, helped to “cry out”.

And more importantly - forgiving yourself . Mourning is almost always associated with guilt. A person may feel guilty for the grievances that he inflicted on the deceased, as well as for the fact that he is alive and admires the sunset, eats, drinks, listens to music, and a loved one died. Here it is important not to convince yourself (or the person experiencing the loss) that no one is to blame, as a rule, this is impossible, but to forgive yourself.

Helps reduce the severity of feelings physical activity with "emotional" intent. D. Arkangel in his book "Life after loss" writes that it does not matter what kind of activity to engage in. Intention and emotions matter. You can do physical exercises or wash dishes, clean the house, etc. with the experience of pain and grief, giving a splash of their energy, releasing their feelings.

The fourth phase of grief is the "residual shocks and reorganization" phase.

Gradually, life comes into its own rut, sleep, appetite are restored, professional activity, the deceased ceases to be the main focus of life. A person, as it were, learns to live in a new, different way.

The experience of grief now proceeds in the form of at first frequent, and then increasingly rare individual shocks, such as occur after a major earthquake. Such residual grief attacks can be as acute as in the previous phase, and subjectively perceived as even more acute against the background of normal existence. The reason for them most often are some dates, traditional events (“ New Year for the first time without him”, “spring for the first time without him”, “birthday”, etc.) or events Everyday life(“offended, there is no one to complain to”, “a letter came in his name”, etc.). The fourth phase, as a rule, lasts for a year: during this time, almost all ordinary life events occur and begin to repeat themselves in the future. The death anniversary is the last date in this series. Perhaps not coincidentally, this is why most cultures and religions set aside one year for mourning.

What to do? The main mental work at this stage is the formation of a new identity, a new "I". The meaning and task of the work of grief in this phase is to ensure that the image of the deceased takes its permanent place in the ongoing semantic cycle of life (it can, for example, become a symbol of kindness) and be fixed in the timeless, value dimension of being.

Having experienced a loss, a person becomes a little (and sometimes a lot) different. It is important to realize and accept yourself new. After all, long-term pain and suffering are strong feelings - and the mourner cannot ignore them. And then there comes a moment when we realize that we can no longer remain the same as we were before the loss. Something within us transforms suffering into wisdom.

The described normal experience of grief comes into its own after about a year. the last phase - "completion". Here, the mourner sometimes has to overcome some cultural barriers that make the act of completion difficult (for example, the notion that the duration of grief is a measure of our love for the deceased). Gradually, the loss enters life, is comprehended. Sadness appears, which is called, including “light”.

There are more and more memories freed from pain, guilt, resentment, abandonment. Some of these memories become especially valuable, dear, they are sometimes intertwined into whole stories that are exchanged with relatives, friends, they are often included in the family "mythology".

Often the image of a departed person, with whom many life ties connected us, is “saturated” with unfinished joint affairs, unfulfilled hopes, unfulfilled desires, unfulfilled plans, unforgiven insults, unfulfilled promises. Many of them are already almost obsolete, others are in full swing, others have been postponed for an indefinite future, but all of them are not finished, all of them are like questions asked, waiting for some kind of answers, requiring some kind of action. Each of these relationships is charged with a goal, the final unattainability of which is now felt especially sharply and painfully.

What to do? Rituals are of great importance in psychological practice. In addition to the rituals offered to us by culture, we can resort to our own special rituals. For example, to the ritual of farewell to the deceased by writing him a farewell letter. Such a ritual mourning ceremony will help to release some of the feelings and emotions that cause discomfort, to become aware of them, and also to begin the recovery process. Psychological letter writing technique effective for loss, parting, resentment, guilt, etc. The exercise releases a lot of complex feelings: pain, longing, anxiety, sadness, regret, sadness.

Here are some simple rules for writing " farewell letter» (You can add them as you wish):

• Title and address (to the deceased person).
• Begin each new sentence of the letter with the word "Goodbye" (this will help you stay focused on the task).
• Write in a letter about overwhelming feelings.
• Thank the deceased person for being in your life, for all the good that is associated with him, for the life experience that you have gained thanks to him, etc.
• Write how you see your life going forward, without him.
• Sign.

Inner harmony, peace and order, general peace of mind - these are the desired states of every person. Our life basically passes like on a swing - from negative emotions to a state of joy, euphoria, and back.

How to find and maintain a point of balance so that the world is perceived positively and calmly, nothing irritates or frightens, and the present moment brings inspiration and joy? And is it possible to find long-term peace of mind? Yes, it is possible! Moreover, along with peace comes true freedom and simple happiness to live.

These are simple rules, and they work religiously. You just need to stop thinking HOW to change and start APPLYING them.

1. Stop asking "Why did this happen to me?" Ask yourself another question: “What wonderful thing happened? What good can this do for me?” The good is there, you just have to see it. Any problem can turn into a real gift from above, if you consider it as an opportunity, and not as a punishment or injustice.

2. Practice gratitude. Every evening sum up: for what you can say “thank you” to the day you lived. If peace of mind is lost, remember the good things you have and the things you can be thankful for in life.

3. Load your body exercise. Remember that the brain most actively produces “hormones of happiness” (endorphins and enkephalins) during physical training. Therefore, if you are overcome by problems, anxiety, insomnia - go outside and walk for several hours. A quick step or run will distract from sad thoughts, saturate the brain with oxygen and raise the level of positive hormones.

4. Develop a “cheerful posture” and create a happy posture for yourself. The body can help wonderfully when you need to restore peace of mind. It will “remember” the feeling of joy if you just straighten your back, straighten your shoulders, stretch happily and smile. Consciously hold yourself in this position for a while, and you will see that the thoughts in your head become calmer, more confident and happy.

5. Bring yourself back to the here and now. A simple exercise helps to get rid of anxiety: look around, focus on what you see. Start mentally "voicing" the picture, inserting as many words as possible "now" and "here". For example: “I am walking down the street now, the sun is shining here. Now I see a man, he carries yellow flowers…" etc. Life consists only of "now" moments, don't forget that.

6. Don't exaggerate your problems. After all, even if you bring a fly close to your eyes, it will take on the size of an elephant! If some experience seems insurmountable to you, think as if ten years have already passed ... How many problems there have been before - you solved them all. Therefore, this trouble will also pass, do not dive into it with your head!

7. Laugh more. Try to find something funny in the current state of affairs. If it doesn’t work, then just find a reason for sincere laughter. Watch a funny movie, remember a funny incident. The power of laughter is amazing! Peace of mind often returns after a good dose of humor.

8. Forgive more. Resentments are like heavy, foul-smelling stones that you carry around with you. What peace of mind can there be with such a burden? Therefore, do not hold evil. People are just people, they cannot be perfect and always bring only good. So forgive the offenders and forgive yourself.

10. Communicate more. Any pain hidden inside multiplies and brings new sad fruits. Therefore, share your experiences, discuss them with loved ones, look for their support. Remember that man is not meant to be alone. Peace of mind can only be found in close relationships - friendship, love, family.

11. Pray and meditate. Do not let bad evil thoughts control you, sow panic, pain and irritation. Change them to short prayers- turning to God or meditation - a state of non-thinking. Stop the unruly flow of internal conversation. This is the basis of a good and stable state of mind.

How to get rid of negative emotions, restore peace of mind and health? These helpful tips will help you!

Why are more and more people seeking to find peace of mind?

In our time, people live very restlessly, which is due to various negative realities of a political, economic and social nature. Added to this is a powerful stream of negative information that falls on people from television screens, from Internet news sites and newspaper pages.

Modern medicine is often unable to relieve stress. She is not able to cope with mental and physical disorders, various diseases that are caused by mental imbalance due to negative emotions, anxiety, anxiety, fear, despair, etc.

Such emotions have a destructive effect on the human body at the cellular level, deplete its vitality, and lead to premature aging.

Insomnia and loss of strength, hypertension and diabetes, heart and stomach diseases, oncological diseases - these are far from complete list those serious illnesses, the main cause of which can be the stressful conditions of the body resulting from such harmful emotions.

Plato once said: “The biggest mistake of doctors is that they try to cure a person's body without trying to cure his soul; however, soul and body are one and cannot be treated separately!”

Centuries have passed, even millennia, but this saying of the great philosopher of antiquity remains true today. In modern living conditions, the problem of psychological support for people, protecting their psyche from negative emotions has become extremely relevant.

1. Healthy sleep!

First of all, it is important to have a healthy, sound sleep, because it has a powerful sedative effect on a person. A person spends about a third of his life in a dream, i.e. in a state where the body restores its vitality.

Good sleep is extremely important for health. During sleep, the brain diagnoses all the functional systems of the body and launches the mechanisms of their self-healing. As a result, the nervous and immune system, metabolism, blood pressure, blood sugar, etc. are normalized.

Sleep speeds up the healing of wounds and burns. People with good sleep are less likely to suffer from chronic diseases.

Sleep provides many other positive effects, and most importantly, the human body is updated during sleep, which means that the aging process slows down and even reverses.

In order for sleep to be complete, the day should be active, but not tiring, and dinner should be early and light. After it, it is advisable to take a walk on fresh air. The brain needs to be given a couple of hours of rest before going to bed. Avoid watching TV programs in the evening that load the brain and excite nervous system.

It is also undesirable to try to solve any serious problems at this time. It is better to engage in light reading or a calm conversation.

Ventilate your bedroom before going to bed, and leave the windows open during the warmer months. Try to get a good orthopedic mattress for sleeping. Nightwear should be light and well-fitting.

Your last thoughts before falling asleep should be gratitude for the past day and hope for a good future.

If you wake up in the morning, you feel a surge of vivacity and energy, then your sleep was strong, healthy, refreshing and rejuvenating.

2. Rest from everything!

We are accustomed to perform daily hygienic, health-improving procedures related to taking care of the physical health of our body. This is a shower or bath, brushing your teeth, morning exercises.

Just as regularly, it is desirable to perform certain psychological procedures that cause a calm, peaceful state, contributing to mental health. Here is one such procedure.

Every day, in the midst of a busy day, you should put aside all your affairs for ten to fifteen minutes and be in silence. Sit in a secluded place and think of something that completely distracts you from daily worries and introduces you into a state of serenity and peace.

These can be, for example, pictures of beautiful, majestic nature presented in the mind: the contours of mountain peaks, as if drawn against the blue sky, the silvery light of the moon reflected by the sea surface, a green forest glade surrounded by slender trees, etc.

Another soothing procedure is the immersion of the mind in silence.

Sit or lie down in a quiet, private place for ten to fifteen minutes and relax your muscles. Then focus your attention on a specific object in your field of vision. Watch him, look into him. Soon you will want to close your eyes, your eyelids will become heavy and droop.

Start listening to your breath. Thus, you will be distracted from extraneous sounds. Feel the pleasure of immersing yourself in silence and a state of serenity. Calmly watch how your mind falls silent, separate thoughts float away somewhere.

The ability to turn off thoughts does not come immediately, but the benefits of this process are enormous, because as a result you achieve the highest degree of peace of mind, and a rested brain significantly increases its efficiency.

3. Daytime sleep!

For health purposes and to relieve stress, it is recommended to include in the daily routine the so-called siesta, which is widely practiced mainly in Spanish-speaking countries. This is an afternoon nap, the duration of which usually does not exceed 30 minutes.

Such a dream restores the energy costs of the first half of the day, relieves fatigue, helps a person become calm and rested and return to vigorous activity with fresh strength.

Psychologically, a siesta, as it were, gives a person two days in one, and this creates spiritual comfort.

4. Positive thoughts!

Soaps are born first, and only then action. Therefore, it is so important to direct thoughts in the right direction. In the morning, recharge yourself with positive energy, positively set yourself up for the coming day, saying mentally or aloud approximately the following statements:

“Today I will be calm and businesslike, friendly and affable. I will be able to successfully complete everything that I have planned, I will cope with all unforeseen problems that arise. No one and nothing will take me out of a state of peace of mind.

5. Calm state of mind!

It is also useful during the day for the purpose of self-hypnosis to periodically repeat the key words: “calm”, “serenity”. They have a calming effect.

If, nevertheless, any disturbing thought appears in your mind, try to immediately displace it with an optimistic message to yourself, setting you up for the fact that everything will be fine.

Try to break through any dark cloud of fear, anxiety, anxiety hanging over your mind with light rays of joy and completely dispel it with the power of positive thinking.

Call on your sense of humor as well. It is important to set yourself up so as not to worry about trifles. Well, what to do if you have not a trifling, but a really serious problem?

Usually a person reacts to the threats of the surrounding world, worries about the fate of his family, children and grandchildren, fears various life hardships, such as war, illness, loss of loved ones, loss of love, business failure, job failure, unemployment, poverty, etc. P.

But if this happens, then you need to show self-control, prudence, displace anxiety from consciousness, which does not help in anything. It does not provide answers to questions that arise in life, but only leads to confusion in thoughts, useless waste of vitality and undermining health.

A calm state of mind allows you to objectively analyze emerging life situations, make optimal decisions and, thereby, resist adversity and overcome difficulties.

So in all situations, let your conscious choice always be calm.

All fears and anxieties belong to the future tense. They escalate stress. So, to relieve stress, you need these thoughts to dissipate, to disappear from your consciousness. Try to change your attitude so that you live in the present tense.

6. Own rhythm of life!

Concentrate your thoughts on the present moment, live "here and now", be grateful for every well-lived day. Set yourself up to take life lightly, like you have nothing to lose.

When you are busy with work, you are distracted from restless thoughts. But you should develop a natural, and therefore appropriate pace of work for your temperament.

Yes, and your whole life should go at a natural pace. Try to get rid of the haste and fuss. Do not strain your strength excessively, do not spend too much vital energy in order to quickly do all the work and solve the problems that arise. Work should be done easily, naturally, and for this it is important to apply rational methods of its organization.

7. Proper organization of working hours!

If, for example, the work is of an office nature, then leave only those papers on the table that are relevant to the problem being solved. given time task. Determine the priority order of the tasks before you and strictly follow this order when solving them.

Take on just one task at once and try to thoroughly deal with it. If you have received enough information to make a decision, then do not hesitate to make it. Psychologists have found that fatigue contributes to feelings of anxiety. So organize your work in such a way that you can start resting before fatigue sets in.

With a rational organization of work, you will be surprised at how easily you cope with your duties, solve the tasks.

It is known that if the work is creative, interesting, exciting, then the brain practically does not get tired, and the body gets tired much less. Fatigue is caused mainly by emotional factors - monotony and monotony, haste, tension, anxiety. Therefore, it is so important that the work arouses interest and a sense of satisfaction. Those who are absorbed in what they love are serene and happy.

8. Self-confidence!

Build your confidence in own forces, in the ability to successfully cope with all matters, solve the problems that arise before you. Well, if you don’t have time to do something, or some problem is not solved, then you should not needlessly worry and get upset.

Consider that you have done everything in your power, and accept the inevitable. It is known that a person quite easily puts up with undesirable for him life situations, if he understands that they are inevitable, and then forgets about them.

Memory is a wonderful ability of the human mind. It allows a person to accumulate knowledge that is so necessary for him in life. But not all information should be memorized. Learn the art of selectively remembering the mostly good things that happened to you in life and forgetting the bad ones.

Fix your life successes in your memory, remember them more often.

This will help you maintain an optimistic mindset that drives out worry. If you are determined to develop a mindset that will bring you peace and happiness, then follow a life philosophy of joy. According to the law of attraction, joyful thoughts attract joyful events in life.

Respond with all your heart to any, even the smallest joy. The more even small joys in your life, the less anxiety, more health, vitality.

After all, positive emotions are healing. Moreover, they heal not only the soul, but also the human body, since they displace toxic substances for the body. negative energy, maintain homeostasis¹.

Strive to achieve peace of mind and harmony in your home, creating a peaceful, friendly atmosphere in it, communicate with children more often. Play with them, observe their behavior and learn from them a direct perception of life.

At least for a short time, immerse yourself in such an amazing, beautiful, serene world of childhood, where there is a lot of light, joy and love. Pets can have a beneficial effect on the atmosphere.

Helps to maintain peace of mind, relax after a busy day, as well as calm, quiet, melodious music and singing. In general, try to make your home an abode of peace, tranquility and love.

Distracting from your problems, show more interest in others. In your communication, conversations with relatives, friends and acquaintances, let there be as few negative topics as possible, but more positive, jokes and laughter.

Try to do good deeds that evoke a joyful, grateful response in someone's souls. Then your heart will be calm and good. By doing good to others, you are helping yourself. So fill your souls with kindness and love. Live calmly, in harmony with yourself and the world around you.

Oleg Goroshin

There is everything for a successful life!

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Notes and feature articles for a deeper understanding of the material

¹ Homeostasis - self-regulation, ability open system maintain the constancy of its internal state through coordinated reactions aimed at maintaining dynamic balance (Wikipedia).

With serenity helps to achieve inner balance, which is so necessary in everyday life. Sometimes even minor problems can lead to the fact that the soul will be "out of place." But in order to remain a balanced person, it is necessary, at least occasionally, to direct soul order and calm down.

If you feel that you have begun to experience inexplicable anxiety, quarrel for no reason with family and friends, often raise your voice to others, then

you are clearly not okay. This means you need to find free time, at least one day, in order to relax and bring yourself back to normal. Even in the case of serious troubles, you can always find a way to move away from them for a while. After all, ignoring the state of your inner world, you risk getting health problems, and also alienate people who love you, but cannot understand this.

unbalanced

states.

Set aside all business and worries, take a day off

at work

Send your husband (wife) and

visiting relatives, turn off the phone, forget about all sources of information. Stay alone with yourself and spend this day in

your pleasure

So that nothing interferes with the absolute peace around you. Get a good night's sleep, then take a bath with some relaxing, aromatic oil or bubble bath. Next, listen to soothing music or, for example, recordings such as the sounds of nature, the sea, etc. Can you treat yourself to something?

tasty

These little pleasures

will make you almost new

personality

Able to enjoy life again.

After rest you gain strength and you can spend the evening with your loved ones

human

Visit a place with which you have fond memories. Pleasant company and environment will help your soul to calm down.

If possible, take a vacation. For example, to the sea. Water will take off

A change of scenery and activities will make it possible to achieve inner harmony. Perhaps you will look at those problems that once seemed insoluble, with different eyes. Understand that peace of mind is necessary for a calm, measured life.

A successful person can be identified not only by his achievements, but also by his inner state of satisfaction. It often manifests itself in life in the form of high spirits and enthusiasm. When you look at such a person, you can immediately tell that he is in his place. That's just not everyone can find this place and it's not always possible on the first try.

What does it mean to be in the right place

To the question of what “one’s place in life” is, one can give several answers. For someone, being in one's place means successfully making a career or taking place in a professional sense. It is enough for another person to find a hobby to their liking, which will allow them to fully realize their inner creative potential. Still others consider themselves in their place when they are surrounded by like-minded people.

Regardless of the individual meaning of this concept, finding your place means being in a comfort zone. In such an environment, a person feels confident, has no doubts and does not waste time looking for his destiny. Being in his place, a person experiences satisfaction, peace and tranquility. Even the inevitable minor troubles, without which it is difficult to do in life, are not able to bring such a person out of a state of peace of mind.

Finding your place in life

Almost every person, with rare exceptions, builds his life by trial and error. It is not so often to meet those who already at a young age realized their destiny, chose their professional path and the scope of their natural talents. To search for the optimal life path the shortest, it makes sense to do introspection.

A kind of inventory of your abilities and interests will help you find your own place in life. In order to get into your destiny and feel yourself in your place, it is important that the business that a person chooses as the main one is in agreement with the internal attitudes and preferences of a person. If you choose a niche for yourself in which you are not interested, you can feel "out of your element" for the rest of your days.

It is best if, in the process of searching for a profession, a person finds for himself a business that arouses his sincere interest. To achieve professional success, you have to give yourself to work entirely, without a trace. It will be very difficult to maintain the necessary motivation if the business you are doing does not inspire you with enthusiasm. In this sense, finding your place means finding a job that you will do with passion.

For those who are still in search of their place in life and in thought, we can recommend a very strong psychological move. It consists in the conscious expansion of the usual comfort zone. To do this, it can be enough to visit places where you have not been before, do a business that you consider too much for yourself, meet new people, or even completely change your environment.

Going beyond the former zone of life comfort, a person expands his capabilities and often comes across the most unexpected areas of application of his abilities. At first, going beyond the usual can cause self-doubt and temporary discomfort. But for many people, such a decision becomes an effective way to get to know themselves better and realize their full personal potential.

peace in soul- what it is? This is a harmonious view of the world, calmness and self-confidence, the ability to rejoice and forgive, to cope with difficult situations. Inner harmony is not so common in modern world, where everyone has a busy schedule of tasks and responsibilities, so there is simply not enough time to stop and watch the sunset. Buy at soul peace is possible. Psychologists give some advice on this matter.

peace

and harmony are impossible without joy and

in the heart. Don't be afraid to give your time and share your

soul

positive energy, treat people positively. If you expect good deeds from those around you, see the best in people and treat them with all your heart.

Then you can find that there are a lot of wonderful people around you. By treating people positively and kindly, you will notice that they reciprocate. When

human

everything is fine

in relationship

with other people, this is a good basis for inner balance.

Treat problems not as troubles that have fallen on your head inappropriately, but as tasks that need to be completed. Many rush to blame colleagues, acquaintances and relatives for their problems, they are ready to reveal all the secrets of their lives to a fellow traveler on the train, complaining about life all the way, but they do not ask themselves what is the true reason

difficulties

And it very often lies in the very

man

Try to understand if there is something that hinders you, in yourself? Sometimes, in order to find harmony, you need to

change. Do not blame yourself, but work on yourself.

Forgive others. Everyone makes mistakes. If there are people whom you cannot forgive, you cannot forget to them what they have done to you -

soul

you won't get much peace. Justice is a category of law, and even there it is not always achieved, and a person judges “by mercy”, so goodbye. Moreover, forgiveness should be given not only to others, but also to yourself! This is very important because many

they cannot forgive themselves for any mistake, blaming themselves for all the failures.

rejoice

Life is made up of this, and not at all of serious and big events. If there is an opportunity to do some small thing that will please your loved ones - do not miss the opportunity to do it. Such things at first glance seem insignificant, but they allow you to achieve a permanent good mood, and from this to

soul

peace of mind - one step.

When planning something, say to yourself not “I have to do this”, but “I want to do this”. After all, most of the things that you "should"

In fact, they are your planned and desired things that you really want to do. For example, not feeling like going to the store for flour right now, you still conceived it in order to bake something tasty and please your family. That is, in reality, you do not have to go shopping, but want to do it to achieve your goal.

Related article

Relationship between stress and depression

how to find peace of mind how to be happy how to find peace of mind

You can often hear people complain about the fact that they can not find peace of mind. If we define it as the inner and outer harmony of a person, then this can mean reconciliation with oneself and the surrounding reality. This is a state when you do not have internal contradictions and have established calm, friendly relations with those who are close to you. Peace of mind is necessary so that all misfortunes and illnesses bypass you.

In one of the biblical parables, it is said that a man suffering because he did not have shoes was comforted when he saw a man who did not have legs. If you feel bad, then direct your strength not to suffering, but to help other people. If it is even harder for one of your relatives or friends, offer your participation, help him with your deed. A grateful look will be enough for you to feel peace and happiness from the fact that someone has become easier.

When you understand that your life and your happiness depend only on you, that only you know best what you need and stop making claims to others, then you will stop being annoyed and deceived in your expectations. Never accumulate resentment in yourself, forgive the people who hurt you. Communicate with those who are pleasant to you and your

peace of mind

will grow stronger every day.

Know how to appreciate life and notice how beautiful it is. Enjoy every minute, every day you live. Understand that the external environment depends on your internal state. Depending on the mood, the attitude to the same phenomena also changes. So, control yourself and do not let anger and envy affect your attitude. Don't judge other people, let them judge themselves.

Do not treat troubles as a punishment and an obstacle, be grateful to fate for helping you forge your character, achieve your goal, overcoming them. In any trouble and failure, look for positive moments and find them. Do not take every little thing as confirmation that everything in the world is against you. Let go of negativity and be free.

Live in the present, because the past has already passed and suffering over it is a waste of time. The future starts today, so be happy with what you have now. Fill your soul with warmth and light, love and appreciate those who are next to you today, so that you don’t regret later that you didn’t see and appreciate it.

Peace of mind allows you to put your emotional state in order. The person becomes more cheerful and happy. The quality and speed of work are noticeably improved, and relationships with other people are also improving. But how do you find peace of mind?

Manage your thoughts. Don't let negativity control your feelings. If you subconsciously look for the bad in the surrounding things, then they will soon consist entirely of shortcomings. Program your mind for a positive flow of emotions. Teach him to see the good even where there seems to be nothing good. Learn to control your thoughts. This will allow you to focus on the really important things.

Live today. The main enemy of peace of mind is the mistakes of the past and constant worries. You need to admit to yourself that unrest will not help change the situation. It is better to take concrete actions so that such a mistake does not happen again. Find positive aspects in this bad experience, just stop tormenting yourself because of a stupid oversight.

Focus on your goal. When a person knows what he is striving for, his state of mind becomes very stable. Have no doubt that you will be able to achieve what you want. Just keep going despite all the obstacles. Constantly imagine that you already got what you wanted. This will give you an additional influx of strength to deal with negativity.

Sit in silence. A few minutes of this practice can relieve emotional and physical stress, fatigue and mental anxiety. At such moments, you can talk about life and make plans for the future. Regular meditation in silence allows you to quickly find peace of mind.

The fussiness of modern life makes us increasingly think about how to find the inner peace. After all, you so want to achieve balance and arrive at peace with yourself. Every person who dares to look at his life from the side and change it is able to do this.

Love yourself. Learn to accept yourself the way you are. With all the shortcomings, weaknesses and other moments that scare you. Appreciate yourself, your personality and your body.

Do what you love. Do not waste your vitality on an activity that you do not like. Choose a profession that will bring you pleasure. If you are in a position that contradicts your inner world, do not be afraid to leave it and retrain in the field that has always attracted you.

Surround yourself with loved ones and loving people. Without them, internal balance is quite difficult to achieve. Of course, self-sufficiency plays an important role, but it is friends who will come to the rescue when trouble happens in life, and they will share all your victories.

Dedicate time to taking care of yourself. This applies not only to the outer shell, but also to the inner world. Stay alone with yourself in order to feel your condition, get rid of anxieties, and enjoy achievements.

Set your priorities. Decide for yourself what is more important to you. It can be family, work, your personal interests or the interests of a group (family, work team). Once you understand what it is that takes up most of your thoughts, you can focus on it and work more in the right direction. Over time, this will contribute to finding inner peace and harmony, because you will no longer be disturbed that, for example, you devote little time to your son.

Make peace with external circumstances which you cannot influence. Acceptance of the terms and rules of the game is an important aspect of inner peace. Try to understand that life will not always be the way you dreamed. But that doesn't mean you have to give up.

note

If anxiety and irritability have become your companions for a long time, and you are unable to get rid of them, try consulting a psychologist. Perhaps your problems lie in relationships with your parents, unresolved issues from childhood, and so on.

There are times when it seems that the whole world has turned against you, everything that happens around you seems gray and dull, and the future is bleak. Looking at yourself from the outside, think: are you trying to fight the reality of life? Complaining about the lack of harmony and peace of mind is completely useless. After all, it is within your power to find both.

Try to understand for yourself:

what is he doing

you unhappy and interferes with finding peace of mind? AT this moment circumstances are exactly the way they are. Of course, you have to reckon with them, but there is always a chance to change everything for the better. Guided by this, you will learn how to restore spiritual

equilibrium

Remember, in order to establish peace and tranquility in the soul, there are always two possibilities: to change the situation or your attitude towards it.

Crises are necessary and rational stages of human development. Do not be afraid of them, they are given to people as a chance for personal growth, in order to discard all that is superfluous, to take on a new form, to rise to the next step, to become ourselves. To a small child To get a toy, you need to learn to crawl, stand up and walk. A person is so arranged that all his development, from birth to death, occurs due to difficulties in achieving the desired.

Throw out resentment against others from your soul, get rid of anger, guilt, fear, disappointment and expectations - become free. Does anyone's criticism bother you? Realize that if the critic is right, then you have nothing to be offended by him, because he only told the truth. If his statements are unfounded, then all this has nothing to do with you. Realize that your anger doesn't change anything, it only makes things worse. There is nothing that you should be afraid of, because it is in your power to change a difficult situation at any time. Suffering from remorse, feeling guilty is stupid. Much smarter is to learn from your mistakes. Once you let go of your expectations, you stop

be disappointed

And also to be offended and angry.

Learn to perceive yourself, others and life itself unconditionally - as everything really is. Get rid of the usual stereotypes, old patterns of behavior, ideas, masks, roles. Try to live in reality, to be completely in the present moment. Through this liberation comes the equanimity associated with gaining harmony and mental health.

finding peace

Stress, fatigue, panic attacks and a feeling of unrelenting anxiety - what miracle drugs are offered to us to get rid of these problems: from exercise to spa treatments, from antidepressants to an extended vacation in Hawaii. However, many of us are unaware that everyone always has a safe, effective and absolutely free remedy for restoring peace of mind at hand. This magical elixir is nothing but your own breath, which has unique restorative properties.

By controlling your breathing cycle, you can dramatically change your morale and state of mind. By slowing down our breathing, we thereby influence the parasympathetic nervous system - a complex biological mechanism that can calm us down even in the most difficult moments for the psyche. But how can banal slow breathing relieve stress? Yes, very simple. In a state of nervous excitement, we begin to breathe too fast. This leads to an increase in oxygen levels and, accordingly, a decrease in carbon dioxide levels, which disrupts the ideal acid-base balance of the blood - the pH level. This condition, known as respiratory alkalosis, can lead to muscle spasms, nausea, irritability, dizziness, loss of concentration, anxiety, and suspiciousness. Slowing your breath, on the contrary, increases the level of carbon dioxide in the blood, which brings the pH level back to normal.

Inhale - exhale

Breathing can be a powerful ally in the fight against blues and fatigue. Breathing exercises are your lifesaver for all occasions, whether it's a quarrel with a loved one or problems in business. But before you start practicing these techniques, you will need some preparation time. In a calm state, observe your breathing, feel its rhythm. Be warned: it won't be easy at first - it's like getting a fish to talk about the water it swims in. For us, breathing is so familiar that we do not pay any attention to it, and therefore have very little idea of ​​its depth and rhythm. However, once you think about it, you will begin to notice a great many nuances, both in the physical and emotional sensations of each inhalation or exhalation.

You may notice that the very observation of the respiratory process will immediately bring about a whole series of changes in it. At first, breathing will slow down. The normal rhythm will even out a little. And finally, the air will take up a little more space in your body and your breathing will become deep. Most of us only use our lower ribs and upper abdomen when breathing. Ideally, it should reveal the entire body.

To experiment with expanding your breath, sit upright in a chair or, better still, lie on your back. Place your fingertips just above the pubic bone. Try to direct a few breaths in this direction, each time expanding the abdomen.

Then begin to carefully increase the depth of penetration of inspiration. During this exercise, try to keep your throat as relaxed as possible: excess tension will prevent you from achieving the desired result.

When you can move your breath into the lower abdomen and upper part chest, try to “wake up” the back of the torso, which for many is a kind of terra incognita. As hard as you can, try to draw your breath into your spine, feeling the back of your torso inflate and deflate with each breath.

Prescription breath

Sometimes even a simple five-minute deepening of the breath can miraculously energize us, and simply make up for the lack of optimism. But you can achieve an even greater effect with the help of regular practice of pranayama - a system of special breathing exercises. These techniques, tirelessly perfected by yogis over the past few millennia, purposefully change the speed, rhythm and volume of breathing.

One warning before starting the practice: when doing any of the breathing exercises, in no case should you overdo it. If you feel uncomfortable, return to your normal breathing rhythm. If discomfort increases, this is a signal to stop the exercises. Your breath - believe it or not - has natural intelligence honed over millions of years of evolution. Learn to recognize these signals and respond to them.

Usually pranayama is performed while sitting on the floor, with the spine straightened and elongated - for example, in Padmasana or Siddhasana. But such postures are categorically not suitable for beginners: after a few minutes, they begin to suffer from pain and lose all ability to concentrate. Therefore, if you have started doing yoga relatively recently, it is better to sit on a chair or lie on the floor on your back. If the floor is hard, place a folded blanket under your torso and a small, hard pillow under your head. Stretch your legs straight, spreading your heels ten centimeters apart. Or you can bend your knees a little by placing a bolster or another rolled-up blanket under them. This pose will help relax your tense back and stomach. Extend your arms to the sides. Place a silk bag over your eyes for relaxation.

Having taken a comfortable position, observe your normal breathing for several minutes, fixing the results in your mind. Then, within a minute, mentally count the duration of the inhalations and exhalations - for example, “one second”, “two seconds”, etc. (or, if you prefer, “one Omm”, “two Omm”). Don't be surprised if your exhalations are slightly longer than your inhalations, this is quite normal. When you focus on your breathing, you can move on to exercises that heal anxiety, fatigue, and depression.

Anxiety. You can deal with it by lengthening your exhalations. For example, if your normal exhalation is six seconds long, try to stretch several exhalations to seven seconds, then several exhalations to eight, and so on, until you reach your limit - the longest but still comfortable exhalation.

When you lengthen your exhalations in this way by a few seconds, notice their subtle sound. You will notice that with each exhalation you get a soft ha - like a light breath. Try to make this sound as soft and even as possible - from the beginning to the end of the exhalation. Pause briefly at the end of each exhalation, lying quietly and still. Continuing in this way, observe the breath for at least 10-15 minutes.

Fatigue. To overcome fatigue, on the contrary, you need to lengthen your breaths. Breathe for a few minutes in your normal mode. When your breathing becomes even and slow, pause briefly after exhaling. Freeze. After a few seconds, you will feel a kind of hesitation - the approach of the next breath. The sensation is like a wave rushing towards the shore. Don't inhale right away. Instead, let the “wave” get even higher. Then inhale without effort or resistance.

Increase the duration of holding your breath before inhaling. Then gradually lengthen the inhalations, just as you did with the exhalations in the previous exercise. Finally, pay attention to the sound of your breaths - slightly hissing, yogis call it sa. Try to make the sound as soft and even as possible - from the beginning to the end of the breath. Observe your breath for 10-15 minutes.

Depression. Recovering from depression is much more difficult. Do not exercise at your most difficult moments. Forcibly changing the rhythm of breathing can only worsen the situation.

Let your breathing slow down and become more even. Then count the duration of your breath. When you exhale, try to balance it in duration with the inhalation. Take equal breaths in and out for about a minute. Then gradually - once every three or four breaths - increase each inhalation and exhalation for a second, until you reach your maximum. Your mood will serve as the best timer. For example, if you decide to practice for ten minutes, be prepared to shorten that time if you feel your depression receding. But if you think you still need exercise, don't stop.

Recharging. Schedule a daily 10-minute breathing exercise during your quietest time of day. For some, this is early morning, someone manages to truly relax only in the evening. However, even if you cannot exercise regularly at the same time, it is enough to take a simple minute break several times a day - close your eyes and do the exercise. It may turn out that such breaks will cheer you up much better than the usual cup of coffee or chocolate.

Photo: bananablondie108/instagram.com

Prolonged stress contributes to the occurrence of diseases, initially of a functional nature, and then more serious ones. For this reason, quickly getting rid of severe stress will help save the body from health problems.

• And so, the first way to recover from stress is to have a good, long sleep. After a stressful experience, it is important to relax. This is where sleep is supposed to help. You need to sleep as much as possible to get tired of sleep.
• Directly after stress, it would be nice to take a walk in the fresh air. It is better if this walk is long, allowing you to enjoy the healing air and the beauties of nature.
• After severe stress, a saline solution of one teaspoon of salt and half a liter of slightly cool water will restore peace of mind. This solution should be rubbed all over the body during the day and do not wash off for two hours.
• Smile more often. Make it a habit to start your day with a smile. During the day, smile at acquaintances, if a smile is not appropriate, smile mentally. In the evening, getting ready for bed, smile your most sincere smile at your reflection in the mirror.
• Put things in order at home, sort out things in the wardrobe, at the workplace. There is an opinion among psychologists that in this way, you can “put things in order” in your head.
• Immediately after the stress, no later than 15 minutes, draw your emotions with colored pencils and burn or tear the “masterpiece”.
• After stress, a business of interest will help restore strength. Surely there is some kind of activity that you only dreamed of: crocheting an openwork collar, carving a horse figure out of wood, learning to dance the tango or swim. Thus, you abstract from stress, set new goals, albeit not on a global scale.

Bath for stress

Bath is a wonderful source of strength and positive emotions. We have already talked about it, but its value is simply invaluable. Bath procedures will help you relax, get rid of stress and put your body in order. The fact that our emotions and the state of the body are connected, we have already said repeatedly. Pleasant muscle relaxation, bestowed by the bath, brings peace of mind, calms emotions and psyche. Water washes away dirt not only from the skin, but also from the soul.

In the bath, toxins and stress hormones are removed from the body. Tea from dried berries and raspberry leaves, chamomile flowers and mint leaves will enhance this cleansing.

No good bath is complete without the use of a broom. As a "cure" for stress, you should use a birch, juniper or oak broom. In order for the procedure to be as pleasant as it is useful, the broom must be steamed. Broom does not like boiling water, steams it hot water one hour before the procedure. Before using a broom, it is necessary to warm the body in the steam room. Then lightly patting the body with a broom, "walk" over the arms, legs, torso. Gradually increase the strength of the pats. After the procedure, you should drink tea with honey. This will help induce more sweating. While resting from the steam room, you should wrap yourself in a terry towel all for the same sweating enhancement. The number of approaches depends on your desire and the condition of the vessels.

A positive charge will bring a cosmetic procedure. After the steam room is the perfect time to use the scrub. As a scrub, you can use a mixture of honey and sea ​​salt(1:1). Rubbing the body with a scrub, all deposits are removed, pores open. After the scrub, you can visit the steam room again, applying a broom to your face, thereby creating the effect of aromatherapy. Finally, green tea with honey. Needed after the bath good vacation. A full-fledged trip to the bath helps cleanse the body of toxins, reduce weight up to two kilograms, and facilitates the work of the kidneys and vascular system. But the most important thing after the bath "leaves" a bad mood, its place is occupied by peace and tranquility. After the bath improves sleep and memory.

plant power

Among folk recipes to restore strength after stress, a special place is occupied by a drink of 9 forces. It helps to restore peace of mind, eliminates depressive disorder. It is prepared from a glass of elecampane root, 5 g of "live" yeast, a glass of sugar, two liters of chilled boiled water. All ingredients are mixed and put for 10 days in a dark place, closing the container with a lid so that the drug gains strength. The finished medicine should be filtered and taken from stress three times a day for a tablespoon.

The infusion normalizes the functioning of the kidneys, lungs, liver, helps unload blood vessels, restores sleep, strengthens memory.

• An infusion of mint, three-leaf watch, hops, valerian (2: 2: 1: 1) will help restore a serene sleep and bring lasting calm after stress. Mix herbs in 1 ½ cups of water. Insist two weeks. They wash their hair with the resulting drug.
• It will restore vitality after a disorder, strengthen memory and allow you to maintain “icy” calmness all day with a potion of a tablespoon of buckwheat honey, juice of one lemon, 18 almonds, 16 geranium leaves, 10 g of valerian tincture and 10 g of hawthorn tincture. Take the medicine in the morning in a teaspoon.
• Return sleep, strengthen the psyche vodka tincture of three cedar cones, art. spoons of valerian, st. spoons of ready-made tincture of marsh cinquefoil, four tablespoons of sugar. For the drug you need half a liter of vodka. The listed ingredients are poured with vodka for 10 days. Store the drug in a dark place. They drink homemade medicine for six months in a tablespoon before going to bed. If you could not find a tincture of cinquefoil, then you can cook it yourself. 20 days insist 100 g of cinquefoil in vodka (0.5 l).
• fall asleep on the floor liter jar¼ crushed valerian roots, pour them with vodka. The drug is prepared for a month. Used as a stress reliever. You need to sniff the drug before going to bed and during the night waking up. Not immediately, but gradually the dream will return.
• Restores the psyche after stress milk infusion of 5 g of St. John's wort and milk. St. John's wort is poured with boiled milk, simmered over low heat for no more than five minutes. Drink all cooked at one time before going to bed.

Breathing exercises

Breathing exercises bring instant results. It relieves muscle and emotional stress normalizes blood pressure.

One of the simplest exercises to recover from stress - spread your legs shoulder-width apart, place your hands on your belt, take a slow breath with your “belly”. Exhale quickly, sharply, while throwing your hands forward, pronouncing the sound “ha”. At the moment of exhalation, imagine that you are throwing out all the negativity. You can repeat the exercise several times, as needed.

Psychological recovery methods

A lot has been said about psychological methods of recovering from stress, but we have never mentioned such a tool as ideomotorics. Literally, this term means mental movement. Scientists consider ideomotorics to be an internal, reserve mechanism of the psyche.

Distinctive features of involuntary motor movements and automatically controlled ones are that the latter are designed to get rid of stress and its consequences, expressed by psychological stress.

Classes are conducted under the guidance of an instructor. They consist in creating a mental image of movement. Ideomotrics techniques are a symbiosis of mental images and muscle-articular relaxation.

Emotional instability will help to overcome:

• Visualization is the deliberate creation of mental images, sensations, experiences, processes (warmth in the legs, mountain peaks, flight, feeling of falling in love, etc.)
• Motivation - a series of exercises aimed at teaching the technique of movement, activation of consciousness and the creation of ideomotor images
• Perception is a number of methods that allow you to correctly assess the situation, build models of a desirable future, and create algorithms for achieving it.

When working independently with a personal post-stress state, it is necessary to mentally understand the situation, sort it out “on the shelves”. Having built the image of the offender, forgive him, do not carry a grudge. Understand that the person who offended you does not even think about you, and you finish yourself off with your own experiences. Your experiences are your experiences, and they bring neither relief nor retribution to anyone.

To stop self-destruction from stress, replace negative emotions with forgiveness, calmness, joy. Learn this trick and then use it whenever you feel like it's disturbing.

In the event that your efforts do not bring the desired result, seek the help of a psychologist or psychotherapist.

We treat the nervous system: how to recover from stress

Severe stress can unsettle even a psychologically stable person. Harmony and happiness remain in the past, and the present is piled up with a feeling of constant discomfort. The situation is very difficult, because it is impossible to continue living in such a state, and there seems to be no reason to seek medical help. The magazine "Together with You" has prepared for you the most psychological techniques, and is ready to tell you how to restore the nervous system after prolonged stress and start living a full life.

photo from the site http://vritmevremeni.ru

The consequences of stress: is it necessary to fight

Time, of course, heals, but no one can guarantee how long the recovery will last. And while the best medicine will help restore nerves after stress, may suffer physical health, because the consequences of chronic experiences can result in the following forms:

• Psychosomatic pathology - which of the extensive list of diseases will manifest itself, depends on the predisposition of the body. Against the background of stress, rheumatoid arthritis, various dermatitis, hypertension, bronchial asthma and etc.
• Acute circulatory disorders are typical for both acute and chronic stress. Manifested in the form of angina pectoris, myocardial infarction, transient ischemic attacks or stroke.
• Cosmetic defects - stressful situations are accompanied by narrowing of small vessels, as a result of which the delivery of nutrients to the tissues is disrupted. This results in thinning and hair loss, the appearance of early gray hair, brittle nails. Owners of oily skin notice an increase in rashes, and dry skin - premature aging, the appearance of folds and wrinkles.
• Mental pathology - in children and adults, against the background of stress, obsessive-compulsive disorders, neuroses,
• Decreased immunity - a violation of the body's ability to fight back against foreign cells threatens not only with banal colds, but also with the development of oncological pathology.

We must not lose sight of the social aspect, because the character and behavior of a person suffers. Perhaps increased aggression, or vice versa, isolation and depression. This adversely affects work, relationships with relatives and friends. By the time stress recovery is over, the deterioration of social connections may be irreversible.

Do not hide your feelings from loved ones. Speak all your emotions and feelings and explain their reason. Instead of yelling, say "I want to yell at you because...". Not “I'll yell at you”, but always with the prefix “I want” or “I want to now”, this turns the warning about actions into the formulation of your desires.

How to restore nerves after severe stress: exercise

Sports will be your first assistant in the fight against obsessive thoughts that return to the problem again and again. It is impossible to stop thinking about what really excites you by an effort of will. Therefore, you need to set another task for the brain, which it will provide for a long period of time:

• At the beginning of the lesson, there is an area of ​​active work in the brain (dominant), again and again trying to rethink the problem.
• With the onset of physical activity, another focus of activity appears in the brain, which ensures the work of the muscles.
• With a sufficient duration of training, the dominant shifts to physical activity, and mental work gradually fades away.

This state of complete absence of thoughts is well known to participants in marathons or long bike races. At the beginning of the training, thoughts will soar in your head with normal force, but imperceptibly they will appear less and less often, and by the end of the session you will at least temporarily get rid of them, giving the necessary respite to the exhausted nervous system.

photo from http://www.fullhdoboi.ru

Any sport that involves cyclical repetition of the same actions will do. In deciding how to restore peace of mind after stress, pay attention to:

Do not forget that you are not chasing sports results. The goal is to relax, so train at your own pace. The duration of the workout is much more important than its intensity. In the case of acute stress, on the contrary, the maximum load will help relieve stress. After catching up with the boss, leaving the office, run up and down the stairs at a good pace, and you will certainly feel better.

photo from http://idunn.org

The opinion of psychologists about contact types sports that help restore the nervous system after prolonged stress is ambiguous. People prone to apathy and depression are not recommended for this type of activity. But if the patient is prone to irascibility and aggression, then it will be useful for him to box.

Effective relaxation techniques: down with stress

Physical activity works great, but it needs to be supplemented with other techniques, since you can only recover from severe stress by putting maximum effort into it. Psychotherapists in their practice recommend that patients use the following relaxation methods:

• Yoga. Despite the fact that yoga cannot be called a cyclical load, it requires a concentration of attention on the technique of performing asanas and breathing. Yoga culture is now experiencing another rise in popularity, so sensible photo and video tutorials are available on the network. But it’s better to sign up for group classes, external contacts will help you both recover from stress and escape from your usual life situation.
• Massage. Stimulation of nerve endings in the skin and muscles during high-quality massage is a continuous signal to the brain that requires unconscious work from it. Massage is a great way to take your mind off worries, but when combined with aromatherapy, the recovery of the nervous system after stress will be faster. Add a couple of drops of citrus, bergamot, lavender or sandalwood essential oil to the massage oil.

photo from the site http://vseostresse.ru

• Breathing techniques. Breath control helps to gather in an acute stressful situation, and in chronic stress or post-stress neurosis, it is useful to use it during times of intense tension. Try to breathe on the count: inhale slowly, counting to 5, then exhale on the same count to 5, after which hold a pause equal in duration to the breath.
• thermal procedures. When you find yourself in a high temperature environment, the peripheral vessels dilate to prevent overheating. Thus, the intensity of blood circulation in the vessels of the brain falls, and mental activity slows down. Set aside time in your schedule to visit the bath, sauna, or at least take a hot bath.

Even if you tend to vent negativity in energetic activities, practicing relaxation techniques a couple of times a week will help maintain emotional balance and quickly restore your psyche after stress.

Thermal procedures should be abandoned for people with pathology of the cardiovascular system, obstructive pulmonary diseases and malignant neoplasms. In our country, pregnancy at any time is also a contraindication, although in Finland, in the absence of complications, expectant mothers go to the sauna.

Concentration of attention: recuperation after stress is easy

One of the key points of the recovery period is the ability to concentrate on other tasks that are not related to the cause of stress. Patients of psychotherapists complain that they cannot fully work, because thoughts constantly jump from the working channel to experiences. In this case, doctors advise making time for activities that promote concentration without requiring difficult decisions:

• Reading of books. Just make sure that the chosen work is voluminous and exciting. Choose literature in your favorite genre, and if the book did not captivate you from the first pages, do not force yourself to finish reading. The world is full of books that deserve your attention. Buy a paper copy or download it to your phone and read every free minute - in transport, before going to bed, during a work break.
• Handmade. Activities that involve fine motor skills are a good distraction from extraneous thoughts. Think about what you used to do or what you have wanted to do for a long time. Take up knitting, embroidery, quilling or modeling. The specific type of activity does not matter, the main thing is that you have fun.
• Cleaning. The process of putting things in order consists of making many small but simple decisions. Psychologists say that in the course of putting things on the shelves, a person learns to build order in his head, which helps to restore the body after stress.
• Painting. The creation of a painting captures attention, and gives satisfaction and pride in the result. Even if you have never drawn, find a tutorial on the Internet with step-by-step instructions and start drawing. Well, if you feel like expressing your emotions in a drawing, then do not hold back, because this is how masterpieces are born.

photo from http://say-hi.me

While cleaning or creating, be sure to turn on the music - your favorite tracks will fill the gaps in the thought process, so feel free to sing along.

The wisdom of grandmothers: folk anti-stress remedies

Know and correctly apply the healing effects of plants - effective method deal with feelings. Choose a specific plant should be based on the leading symptoms. In the post-stress period, people complain of sleep disturbance, increased nervous excitability, apathy, depressed mood, decreased or increased appetite. Restoration of the nervous system after stress with folk remedies is carried out in the following ways:

• Bath with medicinal plants. A glass of lavender flowers and pour 1 liter of boiling water and insist under the lid for 2-3 hours. Pour the entire prepared infusion into a hot bath and soak in it for a minute before going to bed. Instead of lavender, you can use marigold flowers or mint leaves.
• Aromatherapy. Add 3-4 drops of orange, lemon, lavender or bergamot oil to your face cream, liquid soap, shampoo and shower gel. Let the soothing aromas envelop you throughout the day, and in the evening, the same oils will be useful in a hot bath.

photo from http://www.astmatik.net

• Soothing sachets. great way restore sleep after stress - put a sachet with a collection of soothing herbs under the pillow. It can be sewn on your own or bought ready-made if plants such as mint, thyme, St. John's wort, lavender, valerian, primrose or hops are indicated on it.
• Antistress tea. Every time you brew tea, add a little motherwort, valerian, or mint. Ginger tea with lemon has good reviews, but you should not drink it at night.
• collection for ingestion. Take 2 tsp. cumin, coriander seeds and fennel, add the same amount of valerian root and pour 0.5 liters of boiling water. Insist in a dark place for 3-4 days, then take 50 ml daily at night.

The speed of recovery after stress depends on its nature, duration and intensity. You will most likely forget about stress due to being late for work by the evening, and severe shocks will be released no earlier than six months later. Feeling that it is impossible to get out of the abyss of experiences on your own, do not put off seeking medical help, psychotherapists do not eat their bread in vain, and will help to cope with really difficult situations.

Restore the body after prolonged stress

Prolonged stress is a threat to a person. Poor health, apathy, pathology of internal organs manifests itself against the background of a long-term load on the psyche.

After nervous tension, the body needs recovery

The correct daily routine, diet correction, constant work on the body and one's own thoughts will help to recover from a stressful situation.

Stages of stress

Stress can be physical, chemical or emotional. Conditional classification covers 3 stages of stress:

1. The anxiety stage occurs due to physical and chemical reactions. The adrenal glands begin to work twice as fast due to the interaction of the brain and the nervous system. Prolonged exposure to stress leads to exhaustion of the adrenal glands.
2. The resistant stage occurs with the adaptation of the adrenal glands. The stage lasts for several months, and contributes to an increase in internal organs.
3. The final stage - exhaustion, is characterized by the state of a person when he is unable to adapt to stress.

Weakness and confusion are symptoms of emotional burnout and exhaustion of a person. Violations in the work of internal organs entail changes in behavior.

Hormonal imbalance contributes to nervousness and increased anxiety. The work of enlarged adrenal glands affects the general well-being of a person: weakness does not go away day and night.

Stages of stress according to G. Selye

Symptoms of prolonged stress

Cardioneurosis, alopecia, exhaustion and insomnia are common consequences of prolonged stress that can manifest at any time. Diseases of the internal organs, mental disorders and poor health need proper treatment. Eliminating the effects of stress begins with identifying the main symptoms of a neglected condition:

• increased irritability;
• sudden mood swings - a person either laughs or suddenly becomes hysterical;
• fatigue and sleep disturbance;
• decreased concentration;
• overeating or fasting;
• apathy and lack of initiative;
• pessimistic outlook on life;
• depressive state.

Feeling unwell is an alarm signal that the body sends. Emotional burnout contributes to the alienation of the individual. A person under stress destroys relationships at work and in the family.

To begin to live fully without constant stress on the psyche, it is necessary to restore the correct functioning of the nervous system.

Identify symptoms, treatment and prevention. Disorders in the work of internal organs are treated with medications, and psychological exercises are fought with the blues - a person makes new acquaintances, finds a hobby and clears his head of disturbing thoughts.

Fighting irritability

Due to prolonged stress, a person cannot relax. Constant emotional pressure affects the reactions, attention and behavior of the individual: to restore health means to return to the normal functioning of the body. Experienced psychologists advise to cope with increased irritability and aggression:

• through systematic physical exercises;
• with the help of laughter therapy (therapy is based on the prolonged exposure to positive impressions);
• change of environment, work, place of residence - any changes will help to switch from the cause of stress;
• affirmations - practices based on positive thinking, on the visualization of pleasant events;
• art therapy shows good results;
• through zootherapy.

The choice of an activity that will help ease the load on the psyche depends on the wishes of the person. Sports activities (swimming, playing tennis or football) will strengthen the body and allow you to take a breath after an exhausting day. Laughter therapy is available to everyone: a person experiencing stress can watch a comedy or attend an entertainment show.

Art therapy is based on a frank dialogue between the subconscious and the human consciousness. Through clay modeling, painting or dancing, the individual expresses anxieties, acknowledges fears, and reveals traumas.

Zootherapy works through communication with animals. Tactile contacts with animals give positive.

Timely struggle with irritability eliminates severe stress. If a person learns to relieve tension (through drawing, running or watching entertaining films), he is not threatened by a prolonged load on the central nervous system.

Recovery process

Stress occurs as an acute defensive reaction to a stimulus. Frequent contact with an irritating factor contributes to a deterioration in well-being: a person loses energy, at night she is tormented by nightmares, and during the day she does not have enough strength to work. To bring the nervous system in order will help:

1. Eliminate the irritant. To understand what situation or event prevents you from finding inner harmony, a person starts a diary or observes his own reactions. Removing yourself from people or situations that cause stress will improve the conditions of a person's life.
2. Working on thinking. The reaction to the situation is due to the upbringing and habits of a person. To deal with increased anxiety, you need a positive attitude. To do this, they use the visualization technique: every day for 20 minutes a person imagines pleasant events, feels them and programs the brain to look for favorable opportunities.
3. Fight bad habits. Stress eating, smoking, drinking alcohol - a bad habit partially reduces stress. Distraction provides temporary relief. If you get rid of addictions, a person learns to cope with stress and let go of anxiety without harm to health.
4. Breathing exercises to relieve the condition. A soothing method that can be used at home and outdoors allows you to relax your body. Abdominal deep breathing normalizes the functioning of the nervous system and lowers the level of stress: in a stressful situation, it is necessary to alternate 5 deep breaths and 3 exhalations.
5. Prevention of stress. Constant work on the body increases stress resistance.

Complex therapy will help you quickly recover from stress - exercises and loads alternate with rest. The rhythm of life and sleep is normalized. A balanced diet will ensure the good functioning of the nervous system and brain.

Positive experiences are a factor that improves the condition of the affected person. Communication with friends, relatives will make it easier to transfer the recovery period.

Relaxation and rest

The body systems are normalized through rest. Low stability and frayed nerves are the main reasons for respite.

Relaxation is the absence of irritants and disturbing thoughts. During meditation or yoga, a person relaxes the muscles, gives rest to the head, and calms anxieties.

Restoration of the nervous system can be started with simple walks in the fresh air. A change of environment and occupation has a positive effect on people with stress.

Daily regime

From depression and mental stress saves the established schedule of the day. The day is signed at the rate of: 8 hours for sleep, 2 hours during the day for rest, meals every 4 hours. For active physical activities, no more than a third of the day is allotted.

During the day, time is allocated for walks, for sports and communication with like-minded people. A morally exhausted person organizes his own life: he obeys the schedule without violations. A person is deprived of spontaneous decisions under the influence of negative emotions. Over time, normal sleep resumes, the need to seize problems at work or in the family disappears.

Meals are taken every four hours

Physical exercise

To improve the condition before going to bed and immediately after waking up, a person is engaged in simple exercises. Recent studies have shown that physical activity contributes to the production of the hormone of happiness. Sports activities take place at home, on the street or in sports clubs.

List of calming exercises that will help bring the nervous system back to normal:

1. Breathing exercises. From the strongest stress, the breathing technique "Double exhalation" or "Belly breathing" relieves. When inhaling, the stomach inflates, and when exhaling, it retracts (the stomach stretches towards the spine). Wave-like breathing engages the abdomen and then the chest. Double breathing consists of two exhalations and holding the breath. Instead of the usual inhalation, the person holds the breath for a few seconds and then exhales again. Breathing exercises exercise the abdominal muscles and soothe nervousness.
2. Jogging. Well distracts from the stressful effects of outdoor activities. Jogging is an intense run that maintains a rhythm. Concentration of attention on a monotonous task allows you to reduce the emotional burden.
3. Swimming. Destroy negative thoughts of classes in water. Water relaxes the muscles, and while swimming, a person is distracted from problems at work.
4. Good for fatigue and tightness in the body - gymnastics

Classes three times a week give constant good results. Restoring mental balance through sports is useful for a body that suffers from hormonal failures or malfunctioning of the adrenal glands.

Physical exercise saves from depression - a person who takes care of his own body learns to enjoy achievements. Group training in the gym opens a person to communication with new people.

Medical treatment

Complex therapy with medications will help restore nerves after an emotional shock. It is necessary to treat the nervous system:

• sedative drugs (in difficult cases, tranquilizers);
• herbal medicines;
• vitamins and mineral complexes.

The medicine prescribed by the doctor restores the nervous system and reduces the load on the psyche. The action of tranquilizers is based on a decrease in the activity of the central nervous system. Sedative medications inhibit a person's reactions: it is difficult for him to concentrate. Strong sedatives are prescribed to reduce anxiety (short use).

"Glycine" has a sedative effect, but does not affect human activity. The remedy is used for a month to reduce temporary stress. You can take medicines on a natural herbal basis without a doctor's prescription.

"Glycine" - a sedative drug

Folk recipes

Adults and children recover from stress with folk remedies. To calm the nerves, safe teas are drunk, aromatherapy and acupuncture are used. The most effective drugs to restore nerves:

1. Calming collection. For such a collection, soothing dried herbs and inflorescences are useful: fennel, motherwort, cumin and valerian. The dried collection is brewed with boiling water in the proportion of 1 tablespoon of herbs per 250 ml of water. Freshly brewed infusion is divided into 3 doses. The course of treatment is a month.
2. Tea. St. John's wort, coriander seeds and mint teas will be useful for people who are subject to constant stress. Dried leaves are poured with 250 ml of boiling water (1 tablespoon of herbs) and infused for 10 minutes. Add honey, lemon and other herbs to tea as desired.
3. Tincture. Motherwort is infused for several days, then poured with alcohol (proportion 1: 5). The daily dose of tincture is 20 drops three times a day. The course of treatment is a month.
4. Sachet. Bags with fragrant herbs can be made with your own hands: dried lavender, lemon balm, oregano and rosemary are placed in linen bags. Sachets are carried with them in a bag, left in a desk drawer at work or in a closet at home.
5. Coniferous baths. Relaxing baths restore the nervous system and psyche: pine needle extract is diluted in warm water. Water procedures accepted no more than 20 minutes. The course of treatment is 10 days.

The nervous system is restored with the help of pleasant aromatherapy. The incense uses essential oils of orange, ylang-ylang, cedar and pine tree. Aroma lamps or scented candles are used to diffuse a soothing scent.

They come to their senses after severe stress with the help of acupuncture. The ancient technique is based on acupressure. There are several soothing points on the human body: under the nose, on the bones of the skull under the eyes and under thumb on the palm. Impact on the points (within seconds) allows you to reduce the level of anxiety.

Fragrant sachets you can make yourself

Diet for a good mood

Food is a source of nutrients and energy. With the help of food, internal metabolic processes are regulated. Correction of the daily diet will improve the functioning of internal organs. Calms the nervous system after a long stress menu, which includes:

• lots of fruits and vegetables;
• products containing Omega-3;
• sea ​​fish;
• green tea (black hour is better to exclude);
• dark chocolate or bananas are used instead of sweet.

You need to recover from stress gradually without unnecessary stress for the body. Severe food restrictions can cause a new disorder. Improve the general condition after prolonged stress - a timed diet.

Life after prolonged stress will be filled with new impressions if you approach the problem from all sides: reconsider the approach to lifestyle, leisure and work.

How to restore the nervous system after prolonged stress: effective techniques

It is difficult to find a person who does not get into a stressful situation. Each organism functions in its own way. Therefore, everyone needs to know how to restore the nervous system after prolonged stress.

Stress is manifested by apathetic behavior, loss of interest in what is happening. Prolonged nervous breakdown can cause dangerous diseases. Stroke, heart attack, stomach ulcer, loss of immunity - the consequences of stress. You need to be able to cope with stress, restore body functions. Ignoring the symptoms of prolonged stress leads to failure of many organs.

Causes of prolonged stress

A chronic type of prolonged nervous breakdown of the entire system occurs under the following circumstances:

1. great mental or physical stress;
2. constant conflicts (home, work);
3. lack of life purpose;
4. loss of interest in what is happening around;
5. not enough time to deal with everyday or urgent problems;
6. job loss (or threat of loss);
7. chronic diseases.

Knowing the causes of stress, you can learn how to restore the nervous system after stress to its original form.

The primary way to bring the nervous system back to normal

If you have experienced a prolonged breakdown, to restore your psyche after stress, follow these steps:

1. pour a glass of water, drink in small portions;
2. clean water will become a barrier to stroke, restore normal blood clotting;
3. try to quickly perform any physical action (move a chair, table, pick up some thing, walk).

This is the first aid for a long-term failure of the nervous system. Try to limit alcoholic drinks - only harm (at first it will become easier), do not restore the body and nervous system. Competently restore the nerves will help other methods.

List of products that help support, fully restore the body during prolonged stress, system failure:

• milk, low-fat kefir, cottage cheese;
• vegetable oil (any);
• nuts;
• dark chocolate with a high content of cocoa beans;
• oatmeal, buckwheat;
• seaweed;
• vegetables fruits.

Eat the listed products, follow medical prescriptions, and the restoration of the nervous system will be more efficient and easier.

Restoration of breastfeeding during prolonged stress

It happens that a young mother gets nervous, then breast milk disappears. For the future health of the baby, the restoration of lactation is of great importance. Reasons why milk is wasted:

Due to any of the above circumstances, the milk "burns out". It is possible to return lactation of breast milk, having survived a long failure of the nervous system. Consider the process of milk production:

• a child is born, the amount of progesterone decreases, prolactin (the female hormone of childbearing function) increases;
• thanks to prolactin, breast milk begins to be produced;
• a special gland (hypothalamus) activates the work of the hormone oxytocin - milk enters through the ducts (arrives);
• everything is simple: there is a hypothalamus, you can solve the problem of how to restore lactation after a nervous breakdown.

Milk does not disappear completely, its production stops. The reason is adrenaline (stress hormone). With prolonged nervous strain, the mother receives a large number of adrenaline, the production of oxytocin (responsible for milk) is suspended. What to do, how to return the lactation of breast milk?

You need to know what helps to increase the amount of oxytocin, try to do the following:

1. throw away negative, disturbing thoughts, tune in to a positive mood;
2. drown out adrenaline with positive emotions (chocolates, shops, new clothes). Take a bubble bath, clean up;
3. even with a temporary lack of milk, put the baby to the chest - it provokes the production of oxytocin;
4. continue to express the rest (droplets) of milk to restore lactation.

During the recovery period, a young mother needs peace, support from loved ones. If someone doubts whether it is possible to restore lactation after a nervous strain, treat such people calmly, follow the doctor's prescriptions - the milk will return.

Return of strength after prolonged stress

It's not easy to deal with stress. It is difficult to get out of the state, to return to normal life. Do not try to bring yourself back to normal only on your own - consult your doctor. Based on medical prescriptions, you can effectively restore memory after stress.

1. try to move more, walk, walk to work, shopping;
2. watch a positive movie instead of daily news - there is a lot of negativity;
3. get a dog or cat (any animal);
4. change the environment if possible (visit friends, spend weekends in nature, do a little rearrangement at home);
5. find an interesting activity and devote your free time to it;
6. try to go to bed and get up in the morning according to the regimen;
7. clean up, sort out the closet, get rid of unnecessary clothes;
8. smile at your mirror image.

To train your memory and restore your nervous system, try this exercise:

1. draw emotions, everything that comes to mind, with colored pencils;
2. look at the drawing, then tear or burn.

Even if the doctor prescribes to drink drugs, still combine with simple advice helping to restore the nervous system. The main thing is to try to find out the cause of the nervous system disorder in order to know how to restore memory, return to normal.

Folk methods against the breakdown of the nervous system

Folk remedies eliminate many problems. There are practically no contraindications, but you need to consult a doctor. Try some homemade recipes that can restore the body:

divided into 3 parts;

drink a day (course a month);

soothing infusion used as a prophylactic

drink 2 times a day

drink 4 times a day, 40 ml;

great remedy for irritability

take 20 drops 3 times a day;

eliminates feelings of anxiety

Appetite and nervous system

Post-stress nutrition occupies an important place during the recovery stage. What to do when you don’t feel like eating, how to restore appetite after severe stress, restore the body? If a person stops receiving the necessary nutrition, other diseases will develop. Try natural remedies that will not affect weight, help you return to a normal diet:

• ginger root stimulates salivation, you want to eat. Peel the root, chop, add lemon juice, finely chopped mint leaves. Take the resulting mixture for two weeks in a teaspoon 3 times a day;
• mint promotes the development of appetite, eliminates discomfort in the abdomen and nausea. Brew a few mint leaves and drink every day until complete recovery;
• dandelion roots provoke a good appetite. Finely chop the roots (2 tablespoons), pour half a liter of water, boil. Drink 3 times a day for two weeks for ½ cup.

In addition to the suggested recipes, in order to achieve faster recovery from stress, combine the intake of herbal decoctions with simple physical exercises. Eliminate the causes that led to a long-term system failure.

The adoption of herbal decoctions can be combined with tinctures of valerian, motherwort. How to restore the nervous system after prolonged stress - take vitamin C (increases immunity). Most importantly, do not allow the loss of normal weight, it will be difficult to return to normal.

Medicines for a nervous breakdown

In a stressful situation, there is increased irritability, nervousness. Consult a pharmacist in the pharmacy network on how to quickly recover from stress with the help of over-the-counter medications.

Before purchasing the medicine, read the annotation, do not exceed the dosage. In order for the body to calm down after stress, pick up drugs in tablets or drops:

Other drugs are also available. The pharmacist will tell you the best and how to treat an upset nervous system.

Sleep is an important part of recovery

Sleep helps during recovery periods for many long-term illnesses. If the nervous system is loosened, the first thing the doctor will advise is to sleep well. But, if the nervous tension has developed into insomnia, how to restore sleep after the experience?

Try the relaxation method:

1. repeat relaxing activities in the evenings. Sit on the sofa or sit in a comfortable chair;
2. try to completely relax the muscles;
3. with your eyes closed, feel the strength returning;
4. try to feel yourself after relaxing on the seashore, or walking in a pine forest;
5. if you want, speak aloud, discussing your problems;
6. think that you need to completely relax, get away from problems.

At the end of the home procedure, be sure to yawn to tune in to a long, healthy sleep. During relaxation therapy, you can light an aromatic lamp, as it will be faster to recover from stress in combination with several techniques at the same time.

When a doctor gives recommendations on how to recover from severe stress, the first thing that draws attention is whether insomnia torments. In a dream, all life processes return to normal. A good night's rest allows you to normalize brain activity. If the dream is good, in the morning there is a surge of vitality, the situation that happened the day before seems easier.

To quickly return to normal, you need to know how to restore mental balance and nervous system, having experienced a breakdown. The doctor will select an individual technique, or a combination of several options for getting out of the current problem caused by prolonged stress.

Video: How to quickly restore vitality after stress?

How to effectively restore the nervous system after facing prolonged stress

Stress has long ceased to be some kind of incomprehensible concept, there is too much of it in the life of every person. Unfortunately, we are constantly faced with it, some more often, some less often, but no one manages to avoid getting to know this phenomenon. Its impact on the human body, his psyche is destructive. Therefore, it is very important to know how to restore the nervous system after prolonged stress.

Get to know the enemy

To restore peace of mind and protect your body and psyche, you must first determine what kind of stress we are dealing with. There are two of them:

Symptoms

One of the earliest symptoms of stress is poor sleep. This refers to all the problems associated with it. This is insomnia, nightmares, frequent awakenings, when sleep is superficial, and a person is often undermined in the middle of the night from the slightest rustle.

Stepping on the warpath

As for drugs, they are most often effective, but have many contraindications, side effects. Since only a specialist can correctly select the right drug and write out a prescription for its purchase, we will not talk about them here. It is better to consider methods that will help protect the body, calm the nervous system.

Useful substances are true allies in the fight

Our brain is a very delicate, sensitive organ. For normal operation, it needs polyunsaturated fatty acids - omega-3. Where to get them? In marine fish of fatty varieties, in special vitamin complexes. This is a very serious assistant in the fight against the effects of stress, thanks to it, the connections between brain cells become more flexible and strong, as a result of which its functions are restored. This leads to an increase in mood, elimination of anxiety, increased libido, improved sleep.

• low-fat milk, kefir, cottage cheese, etc.;

Physical activity

Sport is a true ally of a person in the struggle for peace of mind. Physical activity helps cleanse the body of adrenaline, which is a stress hormone. But here it is important to strike a balance, since the task is not to sweat as much as possible.

Breath

Oxygen is our life. A person under stress breathes irregularly without noticing it. As a result, the supply of oxygen to the brain is disrupted. To restore it, it is enough to periodically arrange a kind of exercise for yourself. Leave things for a few minutes, let go of thoughts, breathe deeply, evenly. This will not only "feed" the brain, but also allow you to relax, recuperate.

Relaxation

Nothing terrible and inaccessible is hidden behind this fashionable word. Basically, it's just rest and relaxation. The main thing here is to accustom yourself to the fact that this rest is regular.

aromatherapy

Incredibly pleasant aromas can effectively calm the nervous system, improve sleep, restore strength and give good mood. molecules essential oils easily and without barriers penetrate the body, return it to a light and harmonious state. A huge choice of means is at the service of a person; it is possible to determine which of them will be the most suitable only by experience. But these experiences are incredibly enjoyable!

Embrace of Morpheus

There are many ways to deal with stress, but the most effective of them is sleep. No matter how strange it may sound, but it is he who helps a person to relax, get rid of all the excess accumulated during the day in the head and body.

All this will allow you to quickly recover from the stress and in the future to meet any situation fully armed.

How to restore mental balance?

Unstable economic situation in the world and problems with a partner in love relationships, lack of work and lack of funds for the maintenance of the family - in the conditions of society, almost all people are subject to stress. Some individuals skillfully cope with negative thoughts, directing negative energy in a positive direction. Others fall into depression, from which it is quite difficult to get out on their own.

The loss of harmony between consciousness and body is fraught with global implications affecting health. In order to prevent the occurrence of problems and the deterioration of well-being, it is important to ask the following questions in time: How to restore peace of mind? Is it possible to get rid of the internal imbalance? How to find harmony?

Signs of chronic stress and internal imbalance

It is of paramount importance to correctly and timely diagnose the presence of mental imbalance in a person.

A similar state in psychology is characterized by chronic stress - a disease with the following behavioral and emotional symptoms:

• Unreasonable manifestations of anger and anger.
• Unreasonable resentment.
• Excessive emotionality and fussiness.
• Lack of motivation and desire for self-improvement.
• Prolonged depression.
• Decrease in the level of concentration of attention, absent-mindedness and sloppiness.
• A sharp decrease in performance.
• Deterioration of memory, perception of new information and brain activity.
• Uncertainty in one's own abilities, dissatisfaction with the way of life.
• Apathy to communicate with others, isolation and "screaming" loneliness, escaping from the inside.
• Weakness and lethargy, accompanied by a feeling of weariness.
• Loss of interest in world events.
• Pessimistic moods and negative thoughts are reasons to think about your chronic stress.
• Lack of appetite and a decrease in the level of interest in hobbies, hobbies, favorite activities.
• Unreasonable feeling of anxiety and fear, regular panic attacks.
• Causeless coldness to a partner, manifested in the loss of sexual desire.
• Violation of the usual daily routine, accompanied by insomnia.

The human body has the ability to regenerate and restore at the genetic level. Your task is to detect the problem in time, enlisting the desire to find a way out of the current situation.

Effective methods for restoring peace of mind

Restoring peace of mind is easy. The main thing is to want to enjoy the pleasures of life again. If you want to get rid of a mental illness, then it is important to be guided in solving the problem by the following rules:

1. Get ready to change your habitual lifestyle. Be patient and learn to perceive current events from a positive point of view.

Write down on a piece of paper 3-5 meaningful actions that you are proud of. Frame your creation in an elegant frame and hang it prominently in your bedroom. Remind yourself of past "victories" by stopping daily at a homemade painting.

A heart-to-heart conversation with a loved one is another actual way get rid of depression. Tell a friend or spouse about the problems that are bothering you. Share your innermost thoughts, open up and accept support, accompanied by parting words.

Learn to be inactive. Sitting at the window, watch passers-by, talk about their behavior, distracting from a depressive state.

Write down negative thoughts on paper, freeing your mind from negative energy. Throw away or burn a piece of paper that contains pressing problems without a shred of regret.

Fantasize without limiting your imagination to the limits of decency and morality. Visualize your wildest dreams by imagining the possibility of such events happening.

Do charity work helping people and animals in need. You don't have to be a millionaire to do a good deed. Mercy is shown in a bowl of food for a stray dog ​​or a warm blanket donated to a newborn shelter.

Do not forget about physical activity, because with the help of sports you can quickly and without harm to health get rid of negative thoughts and negative energy. Sign up for a gym or enjoy a run while exploring the region's landscaped attractions.

Answering pressing questions at once, improving your social status overnight, instantly establishing relationships with your loved one and unexpectedly getting a position in a company are immediate goals, but not problems that make you feel depressed. It is impossible to change the realities in one day, but it is possible to revise the worldview on the events taking place.