Relieve stress and calm down ways. How to calm your nerves and relieve stress. Ways to deal with anxiety

Lifestyle modern society requires colossal effort from people, which often turns into stressful conditions. It can be extremely difficult to fend off the challenges of time, especially for residents of megacities.

Escaping from the burden of unbearable nervous tension, many, without prior consultation with a doctor, begin to use various drugs for stress, which only make things worse for themselves, acquiring a new addiction. Very often this is a dead end.

If you suspect serious psychological health problems, then you are advised to take a stress test. The latter, in its various versions, comes down to checking many stress factors to identify the possible development of various diseases, most often associated with the heart. The stress test also has a number of contraindications. Therefore, you should first familiarize yourself with the full list if you decide to undergo this study.

Later in this article, a series of simple, but effective methods, telling about that, and calm the nerves, and at the same time gain emotional stability and immunity to external stimuli. However, it must be remembered that the following methods are suitable for the manifestation of the primary signs of stress. If the nervous breakdown has progressed to a stable state, you should contact a specialist who will conduct a competent treatment of the nerves and help you regain your lost inner health.

Deep breathing

Since ancient times, the close relationship between breathing, emotions and physical condition. The science of breathing is deeply developed in the East. In the traditions of Indian yoga, it is known as pranayama. This technique is one of the most effective ways However, it is quite simple and within the power of everyone.

So, and calm the nerves with the help of breathing? First you need to take a comfortable position. It is best if you sit, be sure to straighten your back. Then you need to put the palms of your hands on the navel, right on top. At the same time, one must imagine that there is an air sac under the navel, which, when inhaled, is filled with air. The breath should be deep, sequentially fill the diaphragm and chest with air.

When the breath is taken, you can hold your breath for a moment, and then make a slow full exhalation. The diaphragm should go down first, and then the chest. The length of the exhalation should be twice the length of the inhalation.

It is very good if, as you exhale, you mentally pronounce an affirmation, for example: “I am completely calm” or “My body is relaxed.” At the same time, when choosing words, it is important to remember that affirmations should always have an affirmative sound in the present tense and not contain negative particles.

After you have done the entire breathing sequence several times, your condition will noticeably improve. By exercising several times a day, you can deepen the state of relaxation and, having acquired the skill, achieve it almost instantly.

Take a stroll outside

A good cure for stress is a walk in the fresh air. A park, a bank of a reservoir are ideal, but a quiet city street, a square or a small square will do. In addition to affecting breathing, stress here helps to relieve physical activity. It is important not to sit still and move more. By the same principle, sports activities and any physical exercise.

Take a shower

An excellent answer to the question of how to relieve stress and calm the nerves is the decision to take water treatments. A bath or shower (preferably a contrast one) has an excellent refreshing effect not only on the physical, but also on the emotional body of a person, literally washing away accumulations of negative energy.

Experience the power of positive thoughts

Phenomenal in its effectiveness, but not the easiest to perform, nerve treatment is based on the old truth that the world around us is only a reflection of our thoughts. By changing negative thoughts to positive ones, we change the world around us. Thus, by changing the angle of view, you can get rid of all the causes for stress. However, in order for this method to work stably and effectively, a certain skill is required, which is achieved by daily practice. It can be helped by the same affirmations that were recommended above with the breathing exercise.

Treat yourself to delicious

Make yourself a holiday. Treat yourself to something delicious. Best of all, if it is sweets, and specifically - chocolate. The latter contains a fair dose of dopamine - the hormone of happiness, so both its effect and the very process of a festive meal will help you switch and raise your vitality and mood.

However, do not overdo it, otherwise you risk acquiring not the most useful habit.

Seek positivity in the company of others

Another great defense against stress is socializing with people you like. Probably everyone has such stress-relieving friends who, thanks to their ease, positivity and cheerfulness, are able to disperse the dark clouds in your head. Contact such people more often, gain positive energy from them and learn from them an easy attitude to troubles and everyday difficulties. The main thing - do not ship them and do not complain about your ups and downs. Just relax.

Clean up

The method is not for everyone, of course, but still very good. Find any blockage at home - in closets, closets, basement, kitchen, bathroom, computer, folders with papers, etc. - and take it apart. This will help you distract your thoughts, and at the same time do a useful thing, which your hands never reached. In addition, there is a subtle relationship between the ordering of the surrounding space and the order in thoughts and feelings. When you systematize what surrounds you outside, then what is inside you is systematized automatically. Thus, cleaning helps to deal with the load of internal problems on a subconscious level.

Tap into the healing power of silence

If you have the ability to take it easy on yourself and switch to positive thoughts easily, then spending some time alone in silence can help. Turn off your phone, forget about your computer, and completely isolate yourself from external noise. This will help you calm down, relax and deal with your cockroaches.

However, if the state of loneliness has a depressing effect on you and you only tend to panic more, treating nerves in this way is not for you.

Don't forget about sleep

Nervous exhaustion is a direct road to stressful experiences. Therefore, an excellent cure for stress is sleep. Finally find time and get a good night's sleep. Often after that everything is as if by hand. But even if this does not happen, and when you wake up, you will still experience emotional discomfort and unrest within yourself, recharging in a dream will help you become more resilient to destructive experiences and give you strength to overcome the corrupting influence of any negativity.

Meditate

Another Eastern method of achieving serenity is meditation. Ideally, deep effective meditation involves at least 20 minutes of practice per day. Not everyone manages to find the time and place for this. Therefore, it is important to do as much as you can. Best of all - in the morning, to immediately neutralize negative emotions.

As for the methodology, there are many ways that can be found in the specialized literature. The easiest way is to sit comfortably, straighten your back, relax, close your eyes and focus on your breath without being distracted by thoughts. This simple exercise, when performed regularly, will literally transform your life.

Smile!

Known to make you smile. But there is also a psychological trick that allows you to reverse the process. All it takes is a smile. Even if it’s a fake, forced smile, it will shine on your face. Then the deceived subconscious mind will be forced to adapt and provide you with an additional charge of positive emotions.

This relationship has been proven by scientists and works great. Try it - and see for yourself.

Try to warm your hands

Another wonderful way to relieve stress and calm nerves is based on a similar psychophysiological connection. You just need to warm your hands. The fact is that during stress, the body automatically redistributes blood flows, supplying the brain and heart with it most abundantly. As a result, hands tend to get cold when stressed. Using this addiction, you can reprogram the body. If you warm your hands, the brain decides that the stressful situation is over and normalizes your condition.

stock up on oranges

No worse than many pills, the aroma of citrus helps to get rid of stress. It can be a real tangerine or evaporated in an aroma lamp (in the latter case, the oil should be only natural). The secret is that the smell of citrus stimulates the release of norepinephrine, a hormone associated with mood and emotional well-being. Increasing its dosage in the blood significantly helps to cope with stress.

Knowing this ability of citrus fruits, you can arm yourself with an anti-stress shield. To do this, you need to drop a couple of drops of essential oil of the same orange or grapefruit on a handkerchief or edge of clothing.

Indulge yourself in a cup of tea

How to treat stress, tell you green tea. The latter has unique feature: thanks to L-theanine, which is part of it, it significantly reduces anger, fatigue and other stress symptoms.

Pour cold water over your wrists

Among the many ways to relieve stress and calm the nerves, there is such an original one as washing the wrists in cold water. In these places, the paths of large arteries lie, so cooling this zone will help cool the blood and, as a result, normalize the emotional background.

For the same purpose, you can apply a few drops of cold water (or even apply pieces of ice) to the area behind the ears - where perfume is usually applied.

Take vitamins

The last tip is related to going to the pharmacy. However, instead of various drugs and pills, you are advised to purchase some vitamins for stress there. Usually they are presented in various complexes in a large assortment. Having picked up what you need, drink the course. By doing this, you will not make yourself worse, as with the use of many drugs, but only strengthen your immunity.

Conclusion

As many scientists say, most of the diseases in our time are of a psychosomatic nature, that is, they stem from an incorrect psychological and emotional state - from constant tension, irritation, anger, anxiety. Therefore, before grabbing stress pills, it is important to understand that they only remove the consequences. The root of the problem is in ourselves, in our mind. From this, it becomes obvious that our psychological health is deeply dependent on the ability to introspect - the ability to look inside ourselves. And in order not to suffer all your life with the question of how to relieve stress and calm your nerves, you need, first of all, to understand yourself, learn to think positively, relax and instill in yourself the skills of mental self-discipline.

“Life is a comedy for those who think and a tragedy for those who feel,” said Finnish writer and journalist Martti Larni. And what kind of life would we choose?

Each of us during the day there are various small troubles that make us nervous. Fortunately, the big ones that make us nervous don't happen all that often. However, the inability to calm down and the daily stay in an excited state will end sooner or later.

Anger, resentment, dissatisfaction, indignation, indignation and other similar feelings turn us on to such an extent that we immediately want to break something, kick, or even hit someone. And not everyone manages to keep themselves from such a temptation.

And even if later you have to regret what you have done, the tension subsided, the person calmed down. The former feelings that forced him to explode are replaced by remorse, regret, tears. Some people in stressful situations grab a cigarette, a glass, or “jam” stress, emptying the refrigerator.

Is it possible to calm down in another way, without damaging your own and health? Psychologists believe that it is possible, and offer to use several recommendations.

1. Treat nervous tension or stress consciously

To do this, you need to learn more about the mechanism of stress.

The very word “stress” has entered our everyday life relatively recently. By it, we usually mean increased psychological stress in response to the impact of adverse factors. It is unlikely that any of us thought about what happens in our body at the moments when, for some reason, we start strong.

Briefly, this can be described as follows: in response to a stressor - a stressor, a small gland called the pituitary gland, which is located at the base, connects the hormonal system to work. The thyroid gland releases an increased amount of a hormone called thyroxine - and we become irritable and agitated. The adrenal glands produce adrenaline - the hormone of anxiety, due to which the metabolism rapidly increases, activates the cardiovascular system, increased heart rate. They also secrete the hormone norepinephrine, which prepares the brain and body for a response to an irritant and adapts the body to stress.

Thus, at the moment of strong nervous tension, a command comes from bringing the whole organism into tone, and this is provided by the hormonal system. Thanks to hormones, physical activity increases, muscles tense up, because in case of danger, which is signaled by stress, a person must either attack or run away.

That is why he cannot calm down quickly. The body first needs to “work out” the stress hormones. The words of others like “Calm down immediately!” make him even more angry.

2. Use, “work out” stress hormones will help physical activity

During physical exertion, physical discharge occurs: stress hormones that have managed to develop in response to a stress factor are “burned out” and at the same time hormones of happiness are produced - endorphins. That is why it is worth doing some intense physical exercises when nervous tension. If time permits, it is worth going to the gym (they say that they are most effective in this case will strength exercises), swimming pool, jogging, walking. And even wash the windows or clean the apartment.

To relieve nervous and muscle tension, you can do several gymnastic exercises:

Reaching for the stars

Stand up straight, put your feet shoulder-width apart. Taking a slow deep breath, we stretch our arms up and stretch as if we want to reach the ceiling. As you exhale, lower your hands;

Stretching your shoulders

We take the same starting position, as in the first exercise, only we put our hands on our shoulders. At the moment of inhalation, raise the elbows of the hands as high as possible, and throw the head back. On exhalation, we return to the starting position;

Grab your legs

We sit on a chair, we press our legs to ourselves. The toes are on the edge of the chair, the chin is between the knees. We wrap our arms around our legs and press them to the chest as tightly as possible. After 10 seconds, we sharply weaken the grip;

These exercises should be repeated several times. They relax the muscles of the shoulders, back, neck.

A great stress reliever is sex. During intimacy, endorphins are released - hormones that have a therapeutic effect on the nervous system and contribute to emotional unloading.

Physical activity not only allows you to calm down, but also develops stress resistance. Nordic walking with sticks, swimming, cycling, etc. are ways available to everyone for the prevention of neurosis and stress.

But what to do if you need to relax quickly?

3. Do breathing exercises

Breathing exercises will help restore emotional balance.

Slow inhales and exhales

Within 4 seconds, we slowly inhale the air, hold our breath for 5-6 seconds and exhale slowly for the next 4 seconds. We repeat this exercise up to 10 times;

Breathe belly

We take a sitting position, slightly raise the chin and take a deep slow breath, first filling the stomach with air, and then the chest. We hold the air for a few seconds and make a slow exit, first releasing the air from the chest, and then we draw in the stomach. We repeat 10-15 times;

We inhale and exhale alternately through the left and right nostrils.

We take any relaxed posture and close our eyes. Close the left nostril and inhale through the right, holding the breath. Then close the right and exhale through the left. Then we do the opposite exercise. We repeat it several times.

4. Resort to aromatherapy

You can "run away from stress" with the help of some essential oils. They are sold in pharmacies and it is quite possible to keep them just in case in your desktop, purse and at home. If necessary, a few drops of anti-stress oil are applied to the temples or wrists.

Relieve nervous and muscular tension, restore energy and improve mood oil of orange, lavender, mint, lemon balm, cedar, bergamot.

To create a peaceful atmosphere in the apartment, a ceramic aroma lamp is useful, in the side hole of which a tablet candle is inserted. Pour 5-10 ml of water into the upper part of the lamp, where to drop a few drops of your favorite anti-stress essential oil (4 drops of oil per 10 sq. M of the room).

5. Use folk remedies

Strengthen the nerves will help herbal infusion of thyme. Put a tablespoon of thyme in a jar, pour 0.5 liters of boiling water, cover tightly and leave for 40 minutes. We divide the resulting infusion into three servings and take them throughout the day.

6. Meditate

People underestimate the importance in relaxing the mind and body. It seems to some that this is not serious, to others that this activity is exclusively for those who practice yoga. And yet, its mental health benefits are supported by numerous scientific studies.

Let's try to calm the nerves with the simplest meditation: just sit down as we like, close our eyes and focus our attention on one thing for 10 minutes, for example, on an account, on a candle flame, trying not to be distracted by any other thoughts. As time goes by, it will become easier and easier to give a short respite to your nerves in this way and to calm your mind.

7. "Feed" your nerves right

During nervous tension, the body especially needs nutrients, and especially protein, vitamins E, A, C and B vitamins. For example, during severe stress, the body's need for vitamin C increases 75 times!

With their shortage, stress resistance is significantly reduced, because they are necessary for the normal functioning of the pituitary gland. Thus, the ability to overcome nervous tension depends to a large extent on how complete our nutrition is.

8. Develop the right perception of any situation

Situations where it is impossible not to worry and not be nervous do not happen so often. Usually we do it for nothing, not noteworthy. Remember: “It doesn't matter what happens around me. The important thing is how I feel about it ”- and we will try to treat troubles philosophically.

The expressions “restless nerves”, “shattered nerves”, “nerves are naughty”, “nervous”, “nerves to hell” have long entered our everyday life and have become familiar. And all of them describe a state of excessive excitability, when it is difficult for a person to cope with his emotions, to react with restraint and adequately to the stimuli of the world around him.

Often, an overexcited nervous state in everyday consciousness is already considered the norm, because stresses evolve along with progress, and today's person encounters them more often, and eliminates this problem less often. Thus, this condition becomes chronic, negative behavioral habits are formed: anger is taken out on relatives and colleagues, and emotional balance is compensated by caffeine, energy drinks, cigarettes and alcohol.

About the reasons: how are the nerves loosened?

When the thought of the need to intervene in the work of their nervous system comes up, then the most responsible ones look for an experienced psychotherapist, the most practical ones resort to drug treatment, and the majority is trying to overcome the problem on their own and is looking for answers to the question, “how to calm the nerves”? Where to start? First, find the reason that makes you lose emotional balance.

There are two unshakable conditions that underlie the coordinated work of the entire nervous system - dream and food:

• Healthy sleep is the key to strong nerves

A deep 8-hour sleep has a restorative effect on all organs and systems that have worked hard during the day. Lack of sleep affects the capacity of the whole organism and the normal functioning of the nervous system.

• Nutrition: a menu for strong nerves

The foundation on which the proper functioning of nerve cells is built is essential trace elements and vitamins. All of them have a direct or indirect effect on its work: they reduce muscle tone, regulate the hormonal balance in the body, receive and transmit impulses through the nerves, improve the interaction of muscles and nerves, support stress resistance and performance, normalize sleep, produce anti-stress hormones, etc. . Therefore, the diet should be literate, including a variety useful products: cereals, dairy, meat, seafood, fish, a variety of fruits, vegetables, berries, nuts, eggs. Then the body will be saturated with what is necessary for the nervous system, nutrients: magnesium, calcium, phosphorus, iodine, iron, potassium, vitamins of groups A, B, C, E.

Causes of restless nerves

1. Having a persistent stressor(a specific cause or person that negatively affects the emotional state). Find and "defuse"!
2. negative thinking;
3. Weak nervous system. It is possessed by people who are more prone to nervous breakdowns due to their suspicious and anxious nature. They are more vulnerable, more sensitive and vulnerable;
4. Big city: abundance of noise, movement, accelerated pace of life. Not everyone likes this rhythm of life;
5. Overloaded with work and resources mass media - they broadcast news from all over the world around the clock, plus the Internet, and now we are already overloaded;

The return of internal balance is a step-by-step and long-term process. How to calm the nerves so that the result is persistent and long-lasting?

Remedies for restless nerves, first of all, they imply advice on changing the nature of interaction with the world:

1. No pedantry and ideals. Lower the bar of ideality and correctness, because in life everything cannot be laid out on the shelves, according to colors and shapes, strictly according to the rules and principles.
2. Time management is in my head. Learn to manage time, do everything in time and not rush anywhere! Plan a day, highlight the most important things and events, do not waste your time on vanity and trifles.
3. positive thinking Don't let negative thoughts dominate your mood after watching the news.
4. Increase stress resistance- the first three tips will help with this.

There are home remedies for calming the nerves that are readily available and do not require special training.

How to calm nerves at home?

Body methods:

The body instantly reacts to stress by producing adrenaline, cortisol (stress hormone), increasing the heart rate and increasing muscle tone. This is how the body communicates that it is ready to actively cope with stress. That is why, when nervous, a person feels tension and heavy breathing throughout the body. The most common mistake is to deal with stress by lying down and doing nothing. You need to give the body the opportunity to throw out the heat or help it relax.

Top tips for calming your nerves:

• Physical exercise (sports, dancing, cleaning)

It is only important to choose an activity to your liking and according to your abilities: running, cycling, dancing, walking in the park or cleaning the house, etc.

• Water procedures (warm shower, sea salt bath)

Water acts simultaneously on all external receptors of the body, thereby providing the maximum result. You can enhance the effect by adding sea salt to the bath, soothing herbal decoctions, essential oils: lavender, pine, mint, or your favorite scent.

• aromatherapy

For this, aroma sticks, aroma lamps with warm "home" smells are suitable. Girls can, combining business with pleasure, add essential oils to cosmetics for body care.

• Relaxation

Relaxing to pleasant music with the concentration of your sensations on different parts of the body will help calm your nerves and relieve stress. The purpose of such relaxation is to feel your body, consciously tighten and relax its muscles one by one, ultimately relieving them of increased tone.

• Self massage

The skin has many receptors and nerve endings, due to which it will gladly respond with relaxation to a massage. In the absence of such an opportunity, you can independently walk on the scalp with massage movements from the forehead to the back of the head, stretch your hands and feet.

• Walking with bare feet

Nerve endings are concentrated on human feet, with the right influence on which, it is possible to positively regulate the work of organs and systems.

Psychological techniques:

• Methods from the "personal piggy bank" (music, books, movies, favorite hobby, viewing photo albums, postcards, activities that bring pleasure).

Music does not have to be classical, it is enough that it is light, pleasant (instrumental, or the sounds of nature) and the listener likes it. Books, or films - from the category of kind and beloved.

Here the choice is great: baking a cake helps some, writing a poem helps others.

• Self account

The monotonous repetition of numbers, concentration on the score not only distracts from the problem, but, like a lullaby, lulls irritation. It is worth counting up to a hundred, and with strong anger - longer.

• Art therapy

Now in the public domain painting for adults in the direction of art therapy, where there are many abstract works, many small elements, lines. This variety will be enough for a long distraction and "outlining" your emotions.

• shopping

A favorite liquidator of the consequences of stress in girls, which works effectively. But for men too - buying a set of necessary tools (which I have long dreamed of) can please like a child candy.

How to calm the nerves in 1 minute, or "ambulance" for the excited nerves?

Everyone wondered how to quickly calm the nerves? There are many situations in which it is very important not to lose sobriety of mind, balance and fortitude. Therefore, the methods of "first aid" sometimes save situations and even lives (when a state of nervous overstrain can reach an affect in which a person has absolutely no control over his actions):

1. Visualization

Replacing the real picture of the world with the desired image. Perhaps someone likes an imaginary spring on the street, and someone likes a house by the sea. The main thing is to imagine everything brightly, in detail, with sounds, smells, so that the imagination temporarily moves the body itself there and distracts from negative experiences.

1. Hand massage

Moderately and slowly press in turn on the nail phalanges of one hand, then the other. The method is excellent when circumstances do not want to attract attention (for example, when waiting in the audience for their turn to speak with their report).

If space and time allow, 10-20 times of any power load: push-ups, squats, pull-ups.

1. Wash away irritability

It is effective to wash your face with cool water, refresh your shoulders and neck with it, as if washing away the negative charge of nervousness. You can calm yourself down by slowly drinking a glass of water lightly sweetened with sugar or honey.

1. vent anger

Book advice on beating dishes is quite costly and time consuming to clean. Alternatively, you can tear paper (newspapers, for example) or shout into cardboard rolled up in a tube (this way the sound will be more isolated and not so loud).

With a variety of techniques on how to quickly calm the nerves, perhaps, breathing exercises remain classic and fast-acting.

Breathing exercises to calm the nerves

The respiratory rate is directly related to the work of our heart, which, in turn, reacts by speeding up in situations of stress. Below are a few indicative psychological exercises for regulating breathing:

1. Soothing Geometry

Taking a deep breath, exhale slowly into a circle drawn by the imagination. Repeat three times. Then repeat, only changing the shape (for example, to a rectangle). Also repeat three times. Change shapes until you feel relaxation.

1. Repression of irritability

Having imagined a powerful press inside the chest, take a short rhythmic breath. Exhale slowly, with an onslaught, as if the press is pushing all negative emotions lower and lower until they are pushed into the ground.

1. It's time to yawn

Close your eyes, open your mouth wide and inhale. Stretching your whole body as much as possible, exhale slowly while yawning, pronouncing the lingering sound "oooo". By adding a smile, you can achieve high efficiency, since at the same time the facial muscles relax as much as possible, and a positive emotional response arises. Exercise helps to quickly enrich the blood with oxygen.

Herbal decoctions and tinctures for calm nerves and stress relief

Not many people decide on cardinal approaches: the help of a specialist and drug support. Easier, faster and cheaper folk remedies. This is a simple way to calm the nerves without drugs. Herbs will help with this. For a stable and effective result, you need to drink courses and consult a doctor first.

With special employment and lack of time, you can simply go to the nearest pharmacy and purchase a ready-made herbal collection or herbal tincture.

How to calm nerves during pregnancy

The body of a pregnant woman experiences such hormonal changes, which was similar in intensity to a teenage hormonal surge. It is these changes that make future mother very irritable, emotionally unstable. For all future dads, this is the number one problem!

There are several safe methods of calming the nerves that pregnant women can safely use:

1. Replenishment of magnesium in the body, which helps to relax muscles, reduce excitability and calm the nervous system (according to the recommendations of an obstetrician-gynecologist);
2. Soothing herbal teas: at the rate of 15 gr. a mixture of herbs in 200 ml of boiling water. 100 ml are taken twice a day:

• Mix 15 gr. hawthorn fruit, sage herb, 30 gr. herbs of motherwort, oregano, swamp cudweed;
• mix in equal proportions valerian root, mint, hop cones.

Use only if there are no contraindications from a doctor!

1. The most pleasant and affordable way to calm a pregnant woman is to massage her tired and swollen legs.

The problem of restless nerves cannot be solved once and for all life. Just as colds become aggravated in the cold, so the nerves are overstrained in stressful situations or under the weight of adverse circumstances. Human wisdom lies in timely and well-chosen measures to restore the nervous system.

How to calm your nerves and get rid of stress tips from your personal life. Tips that are not in the article!

Good day, dear readers. In this article, we'll talk about how. You will find out for what reasons nervous breakdowns can occur. You will learn how to calm down at home. Find out how to quickly come to your senses. You will know what medicines, as well as folk remedies, help to cope with nervous tension.

Causes of stress

Before you think about how to relieve nervous stress, you need to decide what can provoke it.

1. Lack of healthy sleep. Very often the reason excess stress lies in the fact that a person does not sleep enough, does not have the opportunity to fully relax, becomes irritable and nervous.
2. The lack of essential trace elements and vitamins in the diet can affect the wasting of nerves. This is due to the fact that many of them take part in the transmission nerve impulses affect the interaction of nerves and muscles.
3. Weak nervous system. It is more common in suspicious natures, which are vulnerable and very sensitive.
4. The presence of a stressor, a person who affects the constant loosening of the emotional state.
5. Negative thinking. Pessimists are much more likely to experience stress.
6. Life in a metropolis can also cause constant tension and nervous exhaustion.
7. Media overload, in particular news related to tragic events.
8. Overwork at work.

Psychological methods

1. Check. It is necessary to silently repeat the numbers from one to one hundred. This will help you relax and calm your nerves.
2. Personal values. A person can watch his favorite movie, devote time to his hobby, listen to his favorite music, read a book.
3. Art therapy. You can pour out everything that has accumulated on a piece of paper. also in recent times anti-stress coloring pages are in demand.
4. Shopping helps a woman relieve stress. The main thing is that there is enough money in the account to go and make pleasant purchases.

How to relieve stress at home

1. Make time for physical activity. This can be house cleaning, dancing, sports training, for example, in gym or just running.
2. Acceptance of water procedures. A bath with the addition of essential oils, a warm or contrast shower will help well.
3. Aromatherapy. You can use aroma lamps or aroma sticks.
4. You may already know that there are nerve endings in the feet, so walking barefoot will be effective in calming the nerves.
5. Self-massage allows you to relax. You can walk with light pressure on the scalp with fingertips, starting from the forehead, going to the back of the head. Then stretch your feet and hands.

How to calm down in a minute

Let's see how to quickly relieve stress, possible methods.

1. Get into visualization. Imagine that around you is a sunny day, that you are on the seashore, basking in the rays of the sun. This will allow you to relax and forget about pressing problems.
2. Hand massage is effective. It is necessary to take turns, slowly and moderately press on the nail phalanges, first on one hand, then on the second.
3. Power loads. For example, you can do fifteen push-ups, stretches, or squats.
4. You can relieve irritation by washing with cool water. You can also rinse your shoulders and neck.
5. A glass of warm water with honey will help you calm down.
6. Beating the pillow will quickly throw out your nervous mood.
7. Foods to help manage stress:

• black chocolate;
• seafood;
• citrus;
• cereals;
• orange and green vegetables;
• nuts;
• milk;
• eggs;
• liver.

Breathing exercises to calm down

Proper breathing allows you to control your heartbeat, enriches the body with oxygen.

1. It is necessary to slowly inhale through the nose, hold the air for a few seconds, then exhale through the mouth. It would be useful at this time to imagine how negative thoughts leave with the exhalation.
2. Inhale sharply and exhale slowly. Do this several times.
3. Yawning also helps. In order to call it, you need to raise your hands up with your eyes closed, open your mouth wide, while inhaling.
4. Diaphragmatic breathing. It is necessary to sit or lie down, while trying to relax as much as possible. One hand is placed on the stomach, the other on the chest. When you take a breath, it is important that rib cage remained motionless, and the stomach rose slightly. It is necessary to breathe in this way for a minute, then take a break and repeat this several times.

Medicines

1. In order to provide the body with the necessary preparations of microelements and vitamins that affect the susceptibility to stress, it is recommended to take complexes of vitamins and microelements. Magvit, Supradin, Neovitam, Vitrum have proven themselves among them.
2. In the fight against excessive stress, sedatives help to cope. Drugs are considered safe if they contain medicinal plants. The most popular include:

• valerian extract, which has an analgesic and sedative effect - take one to two tablets or twenty drops three times a day;
• Persen (the composition of the drug includes valerian, lemon balm and mint) - helps to quickly relieve chronic fatigue, irritability and anxiety, takes one tablet twice a day;
• Sedavit (a preparation based on St. John's wort, valerian, hawthorn, mint and hops) - reduces anxiety, improves heart performance, relieves stress, take two tablets three times a day;
• Dormiplant (includes lemon balm leaves, valerian root) - improves the quality of sleep, helps to fall asleep, has a sedative effect;
• Novopassit (contains passionflower, hops, St. John's wort, elderberry, valerian, hawthorn and lemon balm) - take one tablet three times a day.

Folk methods

Human psychology is designed in such a way that in order to relieve stress, he needs to relax, and traditional medicine can help with this.

Recently, I have noticed that shopping is the best way to deal with stress. I leisurely walk through the aisles, buying something that allows me to improve my mood. I also manage to get away from bad thoughts with the help of the right music and physical activity.

Precautionary measures

In order to reduce the risk of developing stress, you must adhere to certain rules.

1. Properly plan your daily routine, take time to rest.
2. Healthy sleep is important.
3. Give up bad habits.
4. Get yourself some exercise every day.
5. Walking in the fresh air also has a beneficial effect on the nervous system.
6. Get yourself a hobby. Doing what you love helps you deal with stress.
7. Develop a sense of humor. Laughter helps in difficult situations.
8. Raise your own self-esteem and worth.
9. Hang out with people who think positively.
10. Visit new places, travel. It also affects the health of the nervous system.
11. Develop positive thinking, focus on positive ideas and thoughts. Find the positive in those situations in which, it would seem, there is none.
12. Dream more often, set easy-to-achieve goals and achieve them.
13. In order to reduce the risk of stress, it is necessary to ensure that the diet contains a sufficient amount of certain vitamins and minerals:

• ascorbic acid helps relieve fatigue and increase immunity;
• tocopherol is necessary for the nervous system, improves brain performance and strengthens the immune system;
• vitamin D is responsible for a good mood and reduces the risk of developing stress;
• beta-carotene affects the normalization of the son;
• group B normalizes the nervous system;
• magnesium reduces excitability;
• the use of iron in sufficient quantities helps to normalize brain activity and speed of reaction;
• iodine affects the normalization of hormone levels;
• calcium and potassium are involved in the relationship between nerves and muscles;
• phosphorus affects the normal functioning of the nervous system.

Now you know how to relieve nervous stress at home. It is necessary to understand the harm to human health caused by excessive nervousness. It is important to learn how to control yourself, protect your psychological state from possible stressful situations. Remember that you can not keep the intensity of passions in yourself, all the negativity must come out. Think positively, treat life with a smile.