home→Powders→ How to strengthen the nervous system and psyche? Treatment of stress, or how to get rid of feelings of anxiety, fear and panic attacks Strengthening the nervous system susceptibility to stress.

How to strengthen the nervous system and psyche? Treatment of stress, or how to get rid of feelings of anxiety, fear and panic attacks Strengthening the nervous system susceptibility to stress.

I will explain how to keep calm and composure in any life situation without the help of sedative pills, alcohol and other things. I will talk not only about how to suppress states of nervousness and calm down, but also explain how you can stop being nervous at all, bring the body into a state in which this feeling simply cannot arise, in general, about how to calm your mind and how strengthen nervous system.

The article will be built in the form of consecutive lessons and it is better to read them in order.

Nervousness and jitters is that feeling of discomfort that you experience on the eve of important, responsible events and events, during psychological stress and stress, in problematic life situations, and you just worry about every little thing. It is important to understand that nervousness has both psychological and physiological causes and manifests itself accordingly. Physiologically, this is connected with the properties of our nervous system, and psychologically, with the characteristics of our personality: a tendency to experience, overestimation of the significance of certain events, a sense of insecurity in oneself and what is happening, shyness, excitement for the result.

We begin to get nervous in situations that we consider either dangerous, threatening our lives, or, for one reason or another, significant, responsible. I think that the threat to life, not so often looms before us, the townsfolk. Therefore, I consider situations of the second kind to be the main reason for nervousness in everyday life. The fear of failing, of looking inappropriate in front of people, all of these make us nervous. In relation to these fears, there is a certain psychological setting, it has little to do with our physiology. Therefore, in order to stop being nervous, it is necessary not only to put the nervous system in order, but to understand and realize certain things, let's start with understanding the nature of nervousness.

Lesson 1. The nature of nervousness. A necessary defense mechanism or a hindrance?

Our palms begin to sweat, there may be tremors, increased heart rate, increased pressure in thoughts, confusion, it is difficult to get together, concentrate, it is difficult to sit still, I want to occupy my hands with something, smoke. These are the symptoms of nervousness. Now ask yourself, how much do they help you out? Do they help you deal with stressful situations? Are you better at negotiating, taking an exam, or talking on a first date when you're on edge? The answer is - of course not, and moreover, it can screw up the whole result.

Therefore, it is necessary to firmly understand to yourself that the tendency to be nervous is not a natural reaction of the body to a stressful situation or some ineradicable feature of your personality. Rather, it is simply some kind of mental mechanism fixed in the system of habits and / or a consequence of problems with the nervous system. Stress is only your reaction to what is happening, and no matter what happens, you can always react to it in different ways! I assure you that the impact of stress can be minimized and nervousness eliminated. But why remove it? Because when you're nervous:

Your thinking ability is reduced and you find it harder to concentrate, which can exacerbate a situation that requires the utmost mental resources
You have less control over your intonation, facial expressions, gestures, which can have a bad effect on responsible negotiations or a date
Nervousness contributes to a faster accumulation of fatigue and tension, which is bad for your health and well-being.
If you are often nervous, this can lead to various diseases(meanwhile, a very significant part of diseases stem from problems of the nervous system)
You worry about the little things and therefore do not pay attention to the most important and valuable in your life

Remember all those situations when you were very nervous and this negatively affected the results of your actions. Surely everyone has many examples of how you broke down, unable to withstand psychological pressure, lost control and lost concentration. So we will work with you on this.

Here is the first lesson, during which we learned that:

Nervousness does not bring any benefit, but only hinders
You can get rid of it by working on yourself
In everyday life, there are few real reasons to be nervous, since we or our loved ones are rarely threatened, mostly we worry about trifles

I will return to the last point in the next lesson and, in more detail, at the end of the article and tell you why this is so.

You have to set yourself up like this:

I have nothing to be nervous, it bothers me and I intend to get rid of it and it's real!

Don't think that I'm just arguing about something I have no idea myself. All my childhood, and then my youth, until the age of 24 I experienced big problems with the nervous system. I could not pull myself together in stressful situations, worried about every little thing, even almost fainted because of my sensitivity! This negatively affected health: pressure surges, “panic attacks”, dizziness, etc. began to be observed. Now all this is in the past.

Of course, it’s impossible to say now that I have the best self-control in the world, but anyway, I stopped being nervous in those situations that plunge most people into nervousness, I became much calmer, compared to my previous state, I reached a fundamentally different level of self-control. Of course, I still have a lot to work on, but I'm on the right track and there are dynamics and progress, I know what to do. In general, everything I am talking about here is based solely on my experience of self-development, I do not invent anything and only tell about what helped me. So if I had not been such a painful, vulnerable and sensitive young man and, then, as a result of personal problems, I would not have begun to remake myself, all this experience and the site that summarizes and structures it would not exist.

Lesson 2. Are those events that you consider so significant and important?

Think about all those events that plunge you into nervousness: your boss calls, you pass an exam, you expect an unpleasant conversation. Think about all these things, assess the degree of their importance to you, but not in isolation, but within the context of your life, your global plans and prospects. What is the significance of a fight on public transport or on the road in a lifetime, and is it terrible to be late for work and be nervous about it?

Is this something to think about and worry about? At such moments, focus on the purpose of your life, think about the future, distract from the current moment. I am sure that from this perspective, many things that make you nervous will immediately lose their significance in your eyes, turn into real trifles, which they certainly are and, therefore, will not be worth your worries. This mental attitude is very helpful. But no matter how well we set ourselves up, although this will certainly have a positive effect, it will still not be enough, since the body, despite all the arguments of the mind, can react in its own way. Therefore, let's move on and I will explain how to bring the body into a state of calm and relaxation immediately before any event during and after it.

Lesson 3. Preparation. How to calm down before an important event

Now some important event is inexorably approaching us, during which our ingenuity, composure and will will be tested, and if we successfully pass this test, then fate will generously reward us, otherwise we will lose. This event can be a final interview for your dream job, important negotiations, a date, an exam, etc. In general, you have already learned the first two lessons and understand that nervousness can be stopped and this must be done so that this state does not prevent you from focusing on the goal and achieving it.

And you realize that an important event awaits you ahead, but no matter how significant it is, anyway, even the worst outcome of such an event will not mean the end of your life for you: there is no need to dramatize and overestimate everything. It is precisely from the very importance of this event that the need to be calm and not to worry arises. This is too much of a responsibility to let nervousness ruin it, so I will be focused and focused and will do my best for this!

Now we bring thoughts to calmness, remove the jitters. First, immediately throw all thoughts of failure out of your head. In general, try to calm the fuss and not think about anything. Free your head from thoughts, relax your body, exhale deeply and inhale. The simplest breathing exercises will help you relax.

The simplest breathing exercises:

It should be done like this:

inhale for 4 counts (or 4 beats of the pulse, you must first feel it, it is more convenient to do this on the neck, and not on the wrist)
hold your breath 2 counts/beats
exhale for 4 counts/beats
hold breath for 2 counts/beats and then inhale again for 4 counts/beats - all over again

In short, as the doctor says: breathe - do not breathe. 4 seconds inhale - 2 seconds hold - 4 seconds exhale - 2 seconds hold.

If you feel that breathing allows you to take deeper breaths / exhalations, then do the cycle not 4/2 seconds but 6/3 or 8/4 and so on.

During the exercise, we keep our attention only on the breath! There must be no more thoughts! It is most important. And then after 3 minutes you will feel that you have relaxed and calmed down. The exercise is done no more than 5-7 minutes, according to the sensations. With regular practice, breathing practice not only helps you relax here and now, but also generally puts your nervous system in order and you are less nervous without any exercises. So I highly recommend.

Okay, so we are ready. But the time has come for the event itself. Next, I will talk about how to behave during the event, so as not to be nervous and be calm and relaxed.

Lesson 4

Depict calmness: even if neither the emotional mood nor the breathing exercises helped you relieve tension, then at least try with all your might to demonstrate external calmness and equanimity. And this is necessary not only in order to mislead your opponents about your current state. The expression of outer peace helps to achieve inner peace. This operates on the principle feedback, not only your well-being determines your facial expressions, but also facial expressions determine your well-being. This principle is easy to test: when you smile at someone, you feel better and more cheerful, even if you were in a bad mood before. I actively use this principle in my daily practice and this is not my invention, it is really a fact, it is even written about in Wikipedia in the article “emotions”. So the more relaxed you want to seem, the more relaxed you actually become.

Watch your facial expressions, gestures and intonation: the principle of feedback obliges you to constantly look inward and be aware of how you look from the outside. Do you seem too tense? Are your eyes not running? Are the movements smooth and measured or abrupt and impulsive? Does your face express cold impenetrability or can all your excitement be read on it? In accordance with the information about yourself received from the senses, you correct all your body movements, voice, facial expression. The fact that you have to take care of yourself already in itself helps you to gather and concentrate. And it's not just that with the help of internal observation you control yourself. By observing yourself, you focus your thoughts at one point - on yourself, do not let them go astray and take you in the wrong direction. This is how concentration and calmness are achieved.

Eliminate all markers of nervousness: what do you usually do when you are nervous? Are you fiddling with a ballpoint pen? Are you chewing on a pencil? Tie in a knot thumb and the little toe of the left foot? Now forget about it, keep your hands straight, do not often change their position. We do not fidget in a chair, we do not shift from foot to foot. We continue to take care of ourselves.

That's actually all. All of these principles complement each other and can be summed up in the slogan “watch yourself”. The rest is particular and depends on the nature of the meeting itself. I would only advise you to think about each of your phrases, take your time with an answer, carefully weigh and analyze everything. You don't have to try to impress in every possible way, you will impress if you do it right and don't worry, work on the quality of your performance. No need to mumble and get lost if you were taken by surprise: calmly swallowed, forgot and move on.

Lesson 5

Whatever the outcome of the event. You are on edge and still experiencing stress. Better take it off and think about something else. All the same principles work here that helped you pull yourself together before the meeting itself. Try not to think a lot about the past event, I mean all sorts of fruitless thoughts, and if I spoke like this and not like that, oh, how stupid I looked there, oh, I'm a fool, but if ...! Just get rid of all thoughts from your head, get rid of the subjunctive mood (if only), everything has already passed, put your breath in order and relax your body. That's it for this lesson.

Lesson 6

This is a very important lesson. Usually a significant factor in nervousness is the discrepancy between your preparation for the upcoming event. When you know everything, are confident in yourself, then why should you worry about the result?

I remember when I was studying at the institute, I missed a lot of lectures and seminars, went to the exams completely unprepared, hoping that I would carry it through and somehow pass it. As a result, I passed, but only thanks to the phenomenal luck or kindness of the teachers. Often went to retakes. As a result, during the session, I experienced such unprecedented psychological pressure every day due to the fact that I was trying to prepare in a hurry and somehow pass the exam.

During the sessions, an unrealistic amount of nerve cells were destroyed. And I still felt sorry for myself, I thought that’s how much everything had piled up, how hard it was, eh ... Although it was my own fault if I had done everything in advance (I didn’t have to go to lectures, but at least the material for preparing for the exam and passing I could provide myself with all the intermediate control tests - but then I was lazy and I was not at least somehow organized), then I would not have to be so nervous during the exams and worry about the result and that I would be taken into the army if I I won’t hand over something, as I would be confident in my knowledge.

This is not a call not to miss lectures and study at institutes, I'm talking about the fact that you should try not to create stress factors for yourself in the future! Think ahead and prepare for business and important meetings, do everything on time and do not delay until the last moment! Always have a ready-made plan in your head, and preferably a few! This will save you a significant part of the nerve cells, and in general will contribute to great success in life. This is a very important and useful principle! Use it!

Lesson 7

In order to stop being nervous, it is not enough just to follow the lessons that I outlined above. It is also necessary to bring the body and mind into a state of rest. And the next thing I will talk about will be those rules, following which you can strengthen the nervous system and experience less nervousness in general, being calmer and more relaxed. These methods are focused on the long term, they will make you less stressed in general, and not just prepare you for a responsible event.

First, in order to correct the physiological factor of nervousness, and bring the nervous system to a state of rest, you need to meditate regularly. It is very good for calming the nervous system and calming the mind. I wrote a lot about this, so I won't dwell on it.
Secondly, go in for sports and carry out a set of measures that support recovery (contrast showers, healthy eating, vitamins, etc.). A healthy mind in a healthy body: your moral well-being depends not only on mental factors. Sport strengthens the nervous system.
Walk more, spend time outdoors, try to sit less in front of the computer.
Do breathing exercises.
Quit bad habits! Learn to relieve tension without cigarettes, without alcohol and other things. Look for healthy ways to relax!

A source

The nervous system of a modern person is constantly exposed to stress. Especially often they are faced by residents of large cities, where the rhythm of life is often simply exhausting. Frequent stress often leads to the fact that people not only suffer from the psyche, but also develop or exacerbate chronic somatic diseases. You can save your health only by taking adequate measures to strengthen the nervous system. In some cases, the help of a qualified psychotherapist or neurologist is required.

Basic measures to strengthen the nervous system

In order to increase resistance to stress, it is recommended:

physical exercise;
hardening;
compliance with the regime of work and rest;
proper nutrition;
phytopreparations;
pharmacological agents;
rejection of bad habits;
vitamin therapy;
individual and group psychotherapy;
autotraining and relaxation techniques.

Rejection of bad habits

To stabilize the work of the nervous system, it is necessary first of all to rid the body of chronic intoxication, that is, to refuse and minimize.

Ethanol is one of the most dangerous poisons for nerve cells.. It stimulates the processes of excitation and disrupts inhibition, which quickly leads to overload. Regular consumption of alcohol, even in small amounts over time, leads to the formation of severe brain damage - alcoholic encephalopathy. In a person with this pathology, the ability to concentrate attention sharply suffers and working capacity decreases.

Smoking also has a very negative effect on the functional activity of the nervous system, since nicotine causes vasoconstriction. This, in turn, leads to oxygen starvation and even death of the cells of the cerebral cortex. Both alcohol and smoking are the leading predisposing factors for the development of strokes, after which the restoration of the functions of the nervous system in full is often impossible.

Important:do not take medications containing psychoactive substances without a doctor's prescription. Their use temporarily "spurs" the nervous system, forcing it to work in emergency mode. But the excitation is quickly replaced by severe exhaustion, which often results in mental disorders.

Daily regime

It is necessary to avoid nervous and physical overwork whenever possible. The daily routine needs to be optimized. An adult needs at least 7-8 hours of sleep per day for a good rest. Try to go to bed and wake up at the same time (even on weekends).

Don't stay late at work unless absolutely necessary. It is workaholics who most often experience nervous breakdowns against the background of chronic overwork and stress.

Note: restoring the nervous system is best promoted by sleep from 22 - 23 hours to 7 in the morning.

Proper nutrition

Most people need to reconsider the nature of the diet. Frequent "snacking on the run" and consumption harmful products(in particular, fast food) have the most negative impact on general condition organism. It is recommended to pay increased attention to, and include as many vitamins as possible in the daily menu.

Note:the best antidepressant foods are chocolate and citrus fruits.

Essential Nutrients

For higher nervous activity, protein is useful - both vegetable and animal. Protein compounds help improve memory and increase reflex activity.

Best Sources of Protein:

and dairy products;
and other legumes;
chicken meat;
egg yolks;
Fish and seafood.

Moderate consumption of fats (especially vegetable fats) is also very important, since the fatty acids they contain increase emotional stability.

Carbohydrates are the main source of energy for brain cells. Their deficiency causes fatigue, daytime sleepiness, memory impairment, and even occasional headaches. Carbohydrate compounds, which are present in large quantities in cereals, are especially useful.

Essential Vitamins

The normal functioning of the nervous system is impossible with hypovitaminosis (vitamin deficiency).

Vitamin B1 improves attention, stabilizes the emotional state (reduces nervousness and irritability), normalizes sleep and increases stress resistance. Foods high in B1 are egg yolk, cereals (buckwheat and oatmeal), beef and pork liver, sea kale, bran and legumes.

AT 6 helps to cope with sleep disorders and improves mood. This vitamin is abundant in potatoes, bananas, beef, wheat flour baked goods, prunes and natural orange juice.

To normalize the balance of the processes of excitation and inhibition in the nervous system, in some cases, such pharmacological agents as Novo-Passit and Persen are indicated. They are created on a natural basis and are characterized by excellent tolerance (virtually no side effects).

Drugs that are prescribed to strengthen the nervous system:

Barboval;
Valocordin;
Afobazole;
Adaptol;

Important:before you start using even the most "harmless" medicines(including decoctions of herbs) it is advisable to consult a doctor for contraindications.

In case of serious nervous disorders, the doctor may prescribe drugs from the group. When taking them, the prescribed dosages should be strictly observed.

Psychophysical methods

General massage and acupressure of biologically active (acupuncture) points help to relax, relieve fatigue and strengthen the nervous system.

Note:acupuncture promotes rapid recovery of the body. Manipulations should be carried out only by a qualified specialist.

Yoga is a very effective and common method of relaxation. You can practice it on your own, but it is better - in groups under the guidance of an experienced instructor.

Strengthening of the body and spirit is facilitated by the exercises of traditional Chinese schools of wu-shu and qigong.

It is advisable to alternate gymnastic exercises with meditative practices that involve complete relaxation and temporary retreat “into yourself”.

Important:avoid dubious “personal growth” seminars. Their advertising often promises a solution to all psycho-emotional problems and the achievement of complete harmony, but in reality for many people everything turns out to be the hardest. nervous breakdowns requiring psychiatric help.

Is medical assistance required?

In some cases, a person cannot independently cope with stress and its consequences. Even if a long rest does not provide a complete recovery of the nervous system, this is an occasion to seek help from a psychotherapist or neurologist. In most cases, only a few sessions of group or individual psychotherapy are enough to significantly improve the psycho-emotional state.

The help of a narcologist is needed if you cannot get rid of a bad habit on your own. A nutritionist will advise you on any changes you need to make to your diet. The task of the specialist physiotherapy exercises is the selection of a complex of physical exercises, taking into account the individual (age and physical) characteristics of the patient.

Plisov Vladimir, medical commentator

There are contraindications, consult your doctor.

Probably, at least seven out of ten people will say that the nervous system is the weak point of their body. And it's not so much about organic diseases brain and pathology of peripheral nerves, how much about psychological and even mental problems. Apathy, drowsiness, increased irritability, inability to overcome stress, anxiety, depressive moods - well, who doesn’t know this? Such conditions are common, so many people dream of finding a remedy that will help them strengthen the nervous system. Under the expression "strengthen the nerves" most mean the following: to calm the psyche and become less susceptible to stress. What needs to be done for this?

Get rid of "helpers"

All your rather considerable efforts will be wasted in vain if you do not learn what to avoid so as not to harm your shattered nervous system. And some restrictions really need to be introduced.

Most importantly, stop taking sedatives and sleeping pills once and for all. If you take them, then only with the permission of a doctor! It just seems that they soothe and help to cope with stress. In fact, they do not solve the problem at the root, but simply help to “forget” for a while. Then stress, anxiety, and sleep disturbances return again and begin to torment you with renewed vigor. And given that most people take these medications without a doctor's prescription, at their own request, it is not at all necessary to expect an optimal effect.

You probably know that a law was recently adopted, according to which even "light" means like valoserdina And corvalol included in the list of narcotic and psychotropic drugs. IN last days before the passage of this law, pharmacies experienced such an influx of visitors wanting to get their hands on these drugs that almost everywhere they quickly ran out of drugs. It’s sad: it means that people are so dependent on sedatives (take this term not literally) that they are ready to stock up on them for a year in advance, just to be able to “calm down” if necessary ...

Solve problems at home and at work

In many cases, the nervous state of a person is due to the stresses that he receives from outside. The main sources of nervous shocks are work and family relationships. What can I say here... If you resolve the difficulties that bring you so many experiences, it will be much easier for you to protect your nervous system from constant stress. You will have to make less effort to overcome the consequences of the stresses already endured, you will protect yourself from new portions of negativity and you will be able to learn to be much more calm and balanced in general.

However, we understand that a person's desire to cope with a tense situation does not always find its realization. Someone cannot quit a hard job because it is their only source of income; someone cannot cope with disagreements in the family, because the “opponents” continue to stand their ground and provoke conflicts. I would like to hope that your situation is not like that, and you will be able to dramatically and radically change your lifestyle for the better. If not, don't fret. It will be more difficult for you to strengthen the nervous system when it is constantly subjected to a hail of stress, but it is still possible to achieve improvement.

Get the "right" stress

Any threat to the constancy of the internal environment of the body is stress. However, not all of them are negative events. There are “bad” stresses, for example, a call “on the carpet” to the boss, an injury or a quarrel with a loved one. They strike at the psyche and health, violate the adaptive reactions of the body; they are destructive to humans. But there are also “good” stresses: a sudden falling in love, a morning run, a cold shower. They also threaten our nerves to some extent, but their effect is weak, and in general they are perceived by us positively. As a result, such phenomena (according to scientific terminology, they are called eustress) only strengthen our nervous system and make it more resistant to negative events.

Sleep well

A person can sleep for 3-4 hours a day without experiencing much damage to their physical condition - so say the results of a study of sleep duration. However, the inability to sleep is one of the main factors determining possible problems with nerves. With a complete lack of sleep, disorientation is observed after a day, after five days hallucinations and convulsions develop, after ten the subject falls into psychosis; as a result of chronic sleep deprivation for several weeks and months, a person is almost guaranteed to develop a depressive disorder. The above facts are also proven by science, and, please note, all the consequences of lack of sleep are manifested by disorders of the nervous system.

Therefore, in order to strengthen your psyche and nerves, you need to sleep a sufficient amount of time. Do you find it hard to find time to sleep in your busy schedule? We willingly believe. Perhaps you think that getting enough sleep is simply impossible? But in this we doubt. If your health is dear to you, you will find time to satisfy one of the physiological needs of your body.

By the way, one more interesting fact about the dream: his deficiency causes excess weight. Do you want to become not only nervous and twitchy, but also fat? Then leave everything as it is, and do not change anything. But hopefully this will motivate you to do the opposite and take care of your health.

Do sport

Only a person who regularly engages in his favorite sport understands its importance for maintaining the health of the nervous system and the body as a whole. If you are not a fan of physical activity, you will have to take our word for it that physical activity is one of the best, and maybe even The best way psychological relief. Plus, during training, the work of synapses is activated, neuromuscular transmission improves, the brain is fully saturated with oxygen, hormones of happiness are produced in it, and as a result, you finish the next training tired, but completely adequate and joyfully calm person.

Take vitamins

The best "friends" of the nervous system are B vitamins, because they are involved in the course of biochemical processes in nerve cells. Therefore, make sure that at least food with their content is on your table as often as possible. Bread, bran, meat, liver, green leafy vegetables, yeast, eggs, walnuts, cereal sprouts - immediately review the diet if it does not already have these products. If you wish, you can start taking vitamin complexes- “regular” or special, with B vitamins (for example, neuromultivit).

Breathe

With chronic stress, breathing quickens and becomes more shallow; if a person constantly lives in tension, the depth and frequency of his breathing gradually change so that he breathes in a constant "alarm mode". Conversely, deep, measured breaths and exhalations are a sign of calmness.

Performing breathing exercises, walking in the fresh air helps to calm the psyche, and this stabilizes the nervous processes. Use these remedies more often and you will feel much better.

The given "recipes" for strengthening the nervous system are not unique and even ordinary. However, if you haven't found anything new here, don't jump to conclusions. Consider: everyone knows that smoking is bad, but many smoke; everyone knows that to lose weight you need to eat less and play sports, but only a few do it; finally, everyone knows how to calm their nerves, but most ignore it.

Unfortunately, it is impossible to get rid of emotions once and for all and find the calmness of a boa constrictor with the help of some magical remedy or exercise. For this you will have to work hard. Of course, it won't be as easy as shedding another kilo of extra weight or going a day without a cigarette, but in the end, your efforts will be rewarded. You will be able to react more calmly to what is happening, make responsible decisions without panic, get rid of unwanted thoughts, sleep soundly at night and just enjoy life. It seems to us that this is a worthy reason to make an effort.

A source:

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Symptoms of the disease

The process of restoring the nervous system is manifested by the following symptoms:

anxiety and feelings of unease. The problems that arise lead a person into a stupor, it seems to him that these situations are unsolvable, and he cannot do anything with them. Because of this, nervous tension increases, a person is in a state of constant stress. At night, he is tormented by nightmares, he cannot sleep from restless thoughts, inadequate behavior is manifested;
doubt. Afraid to do something on their own, a person doubts his abilities and blames the people around him for this. He is looking for an excuse for himself, does not trust the others. In the process of such a state, paranoia may develop;
indecision. In situations where it is necessary to show stamina and willpower, a person lets everything take its course, he is afraid to be responsible for something, it is easier to follow someone else's order or instruction than to be responsible for his own actions;
fear. There is simply a pathological fear of doing something wrong and harming oneself or others. There remains complete inaction;
lack of energy and indifference. Just so that no one disturbs these people, they want to leave everything as it is. They don't care what happens, due to lack of power they can't change anything.

Preventive measures

In order not to have to restore nervous exhaustion, you can prevent these problems and protect yourself from this ailment. Restoration of the nervous system is not required if:

visit a doctor in a timely manner and undergo regular medical examinations;
follow the rules of proper nutrition;
in the most vulnerable periods, maintain immunity with the help of vitamins;
go in for sports, do morning exercises daily;
stop the abuse of alcohol and smoking;
give yourself more rest, be distracted from work more often;
avoid overwork and stressful situations.

Nerve recovery

Restore the nervous system at home and reduce signs of nervous disorders. There are several simple ways:

Sleep is the first thing you need to restore the body's strength.
Vacation. If nervous exhaustion has brought you to the point where apathy for everything around you arises, you need to be distracted. Just do not lie on the couch for two weeks, but take sunbaths on the seashore or travel, exploring new corners of the planet and learning a sea of new fascinating information.
Hobby. If it is not possible to take a vacation, you need to find something to your liking: beadwork, design, diluting the monotonous gray life with something new.
Sports. You don’t need to put a lot of stress on your body, it’s enough to start with something light. The best option that has a restorative effect is yoga. Such exercises will help relieve physical stress and moral.
water procedures. How to recover with water? It's simple: a pool, a river, the sea, a bathhouse or a sauna - all this will help you calm down, relax and give you an emotional charge.

Medical management of symptoms of exhaustion

After the stress experienced, antidepressants will help to recover, but they are prescribed as a last resort, when the body has been exposed to negativity for a long time.

For the normal functioning of the central nervous system, neotropic drugs are prescribed. To normalize restless sleep - sleeping pills. But these pills should not be taken for longer than a month, otherwise they are addictive and do not have the desired effect.

In most cases, you can deal with this problem yourself by resorting to a course of vitamins and minerals that will put the nerves in order and give the body vitality. And it is not necessary in this case to use multivitamin complexes and synthetic agents. Many nutrients can be obtained from food. Vitamins without which the nerve cells of the body suffer are vitamins A, B, C, D and E.

Folk remedies

At home, advice from traditional healers can also help restore the central nervous system. They will not only help to calm down, but also cure existing problems. Peppermint tea has a calming effect. The tea recipe is simple: pour boiling water over a sprig of mint and let it stand for a couple of minutes. There are no restrictions on the use of such tea, but it is better to drink it before bedtime.

Plants such as peony, valerian, and motherwort also have a beneficial effect on the nervous system. They are also brewed as a tea and consumed for sedation. Tinctures of these herbs will also be effective.

In addition to drinks, you can use therapeutic baths. The best option for such therapy are coniferous trees.

It is necessary to deal with the treatment of such conditions from the appearance of the first symptoms, otherwise then recovery may be delayed for a long time.

A person living in the era of technological progress is regularly exposed to stress. The brain is forced to process gigabytes of information every day, learn new skills and hone old ones. The nervous system suffers from mental stress and constant lack of sleep. There is a tremor of the limbs and chronic fatigue. A person breaks down on others and falls into depression. How to return the ability to work and good mood? Strengthen the nervous system.

GOOG night kids

Lack of sleep and the habit of sitting in social networks or on forums until three or four in the morning gradually destroys the body. Is weakening the immune system develops chronic fatigue and irritability. Breaking bad habits is difficult, but necessary. If you do not normalize the schedule, depressive thoughts, insomnia and heart problems will be added to the lack of sleep. The ability to work will decrease catastrophically, it will become difficult to remember even a minimum of new information.

You need to go to bed before midnight, preferably from 10 to half past twelve at night. Set the alarm clock for 6-8 o'clock in the morning to wake up with the first rays of the sun. At first it will be difficult. The body, accustomed to nocturnal activity, will begin to resist. Insomnia, awakening from every rustle or loud sound outside the window, irritation and a desire to leave everything as it is. To make it easier to adapt to a new routine, you should perform the same actions before going to bed. A kind of relaxing ritual looks something like this:

Open a window in the bedroom to let in fresh air and lower the temperature in the room a little.
Take a warm bath with relaxing essential oils such as lavender.
Stretch your shoulders and neck to release tension from sitting at a computer or a report for a long time.
Wear comfortable pajamas. In winter, add woolen socks to your pants and shirt. In summer, this is an optional accessory.
Do not turn on the TV or series on the laptop, but immediately go to bed.
You can read any boring book: culinary recipes, an encyclopedia, or the autobiography of another political figure or star. The main thing is that this literature should make you sleepy, and your eyes will stick together after two lines.
Having dealt with reading matter, turn off the light in the bedroom, not forgetting to draw the curtains, plug your ears with earplugs and close your eyelids.

Just a few repetitions, and the brain after the third or fourth point will be ready to switch off. The main thing is that the daily duration of sleep is at least 7 hours. For some people, a night's rest is not enough, so they are recommended to arrange an afternoon smoke break lasting 20-120 minutes.

oxygen starvation

Not enough nervous system and fresh air. Oxygen starvation is one of the causes of constant drowsiness and chronic fatigue. Workplace, like your own apartment, you need to constantly ventilate. Open vents and windows, even in winter at -30.

If the office is located close to home, try not to use minibuses and buses, get up 1-2 stops earlier. Leave the car in the garage more often, moving around the city on a bicycle or roller skates. Of course, walking around the metropolis cannot be compared with relaxing in the mountains, where the air is crystal clear, but even walking down the street, you can get more oxygen than sitting in a stuffy minibus.

You can also read books or watch videos in the park, sitting on a bench under a tree or measuring the distance from the fountain to the ice cream kiosk. Useful for the nervous system evening walks and jogging. Weekends can be spent outside the city in the country or by the river, where it is beautiful, quiet and there is a lot of fresh air.

Fight against laziness

One of the best methods to disperse the blood and saturate it with oxygen is vigorous walking. For beginners who have forgotten what the gym looks like, it is recommended to start with small distances. For the first time overcome 1.5 km, gradually increase to 3-4. After a month of regular training, conquer from 6 to 8 km.

Second effective method- run. It strengthens not only the nervous, but the cardiovascular system, normalizes breathing and tempers the spirit. Evening jogging helps to relieve the emotional stress that has accumulated over the whole day, and fills the body with pleasant fatigue, thanks to which a person falls asleep much faster.

Regular exercise disciplines and makes the nerves stronger. Athletes are more balanced and better able to cope with stressful situations. They are calmer about problems at work and at home, do not flare up because of every little thing and know how to manage anger and irritation.

Along with the body, the immune system also develops. Infectious and viral diseases lead to general intoxication of the body, worsening the functioning of the nervous system. Strong immunity means high working capacity, a lot of energy and no chronic fatigue.

In addition to running, it is useful to go in for swimming, boxing and martial arts. You can sign up for yoga or fitness classes.

Lots of greens and no sausage

Physical activity and proper rest will improve well-being, but if you continue to poison the body with fast food and fried potatoes, apathy and depressive thoughts are not going anywhere. The body should receive B vitamins and ascorbic acid, tocopherol and retinol and beta-carotene. To provide the body with useful trace elements, you should use:

spinach and beans;
natural orange juice and rosehip broth;
brewer's yeast with germinated wheat;
chicken and beef liver;
sea kale and baked or boiled potatoes;
broccoli with cauliflower and tomatoes;
sweet pepper, fish and prunes;
nuts like hazelnuts or almonds;
boiled eggs and steam omelets;
sunflower oil and bananas.

Calcium improves the conductivity of nerve endings, so it is recommended to drink a glass of milk or yogurt, kefir or fermented baked milk every day. Eat 100-150 g of cottage cheese or a few slices of hard cheese.

A piece of natural dark chocolate or a serving of seafood, such as shrimp or oysters, will help restore the nervous system after stress. Wheat, buckwheat, barley and barley porridge - sources complex carbohydrates, thanks to which the thought process is activated, and headaches disappear.

Health cocktail for the nervous system
The drink turns out to be high-calorie, so it is recommended to use it instead of a second breakfast or lunch. You will need:

grapefruit or orange juice, tomato juice is also suitable - 3 cups;
brewer's yeast and germinated wheat - 1 tbsp. l.;
egg yolk - 1 pc.;
honey - by eye.

Crush wheat with beer grains or chop with a blender, pour into juice. Put the egg yolk and honey so that the drink is not too sweet. Beat until smooth, divide into several servings. At a time, it is desirable to drink 1-2 tbsp.

Dessert for chronic fatigue

Bring 200 ml of milk to a boil.
Put chicken yolk.
Pour 3-4 tbsp. l. Sahara.

Switch the stove to minimum heat and keep the milk for 5-10 minutes, remembering to stir so that it does not burn. Wait until the dessert becomes warm or cools down completely, and you can eat it. Instead of a milk dish, try a mixture of crushed walnuts and honey.

Do you get headaches in stressful situations? A gauze bandage soaked in a decoction of a golden mustache should be applied to the temples and forehead. An alternative is crushed lilac flowers or leaves, fresh lemon zest.

Viburnum juice and berries mixed with sugar are effective for headaches that are accompanied by high blood pressure. Weakened nervous system caused migraines? Recommend a tincture consisting of:

grated horseradish - 150-200 g;
oranges - 0.5 kg;
red wine - 1 l;
sugar - 300–350 g;
a leaf of a golden mustache, choose a large copy.

Cut oranges into slices or small pieces. Chop the golden mustache and mix with citrus, horseradish and sugar. Pour the components into a three-liter jar, add wine and put the workpiece in a pot of boiling water. Keep the mixture on the steam bath for about an hour, leave to cool. Strained drink drink twice or thrice a day 2 hours after eating. At one time, use 75 ml of the product. When the tincture is over, you need to take a break, and if necessary, repeat after 4-6 weeks.

Prevention and treatment of VVD
Doctors diagnosed "vegetovascular dystonia"? This means that the nervous system has weakened and needs support. You can take special drugs or use folk methods.

Decoctions help, which include:

medicinal letter - 20 g;
Crimean rose petals - 10 g;
horsetail - 60 g;
leaves of plantain, lingonberry and bearberry - 20 g each;
nettle - 30 g;
strawberries - 60 g.

Grind the herbs to a homogeneous consistency, 2 tablespoons of the mixture per 500 ml of boiling water. Infuse for 30 minutes in a water bath, then cool and separate the drink from the sediment. Drink 150 ml per day.

To prepare the second option you will need:

dried mint - 10 g;
sweet clover and violet flowers - 20 g each;
strawberry leaves with goose cinquefoil and flax seeds - 30 g each;
white birch bark with yasnotka and bare licorice - 40 g each.

Mix herbs and grind into powder. Store in a jar or other glass container. For 500 ml of boiling water, take 2 tablespoons of the workpiece, leave for at least 6 hours. Drink 150 ml three times a day 20-25 minutes before meals.

homeopathy for depression
Got insomnia and irritability? Does the pressure go up and down? Tachycardia, tendency to catch a cold, lethargy? Symptoms indicate the development of depression, which arose due to chronic stress and problems with the nervous system. In order not to start the disease, it is recommended to drink decoctions:

from knotweed: a spoonful of grass for 2 cups of boiling water;
mint leaves: 2-3 sprigs per small teapot;
centaury: 25 g per 250 ml of hot water;
lemon balm: 10–15 g per glass of boiling water.

Invigorating and tonic agents
You can strengthen the nervous system with a mixture of:

orange flowers;
peppermint;
valerian root;
basil leaves;
lemon balm.

Combine vegetable ingredients in equal proportions. Grind, brew a teaspoon of the product with a glass of boiling water. Infuse for 15-30 minutes, drink three times a day, adding a little honey or viburnum jam.

Apathy is accompanied by constant weakness and decreased immunity? It is recommended to try echinacea tincture, decoctions of lemongrass or eleutherococcus.

To stay in shape, it is recommended to allocate 30-50 minutes daily for meditation or yoga. You don't have to curl up like a donut or sleep on nails. One or more elementary postures are enough to help you concentrate on your inner feelings and your own thoughts. The main thing is that at this time children do not run around, the TV does not work, and the hungry cat does not resent. Only silence and absolute calmness.

Mental stress should be alternated with physical. Write a few pages of a report, and then do a warm-up or go to the park to get some air. You can take a break to draw or color pictures.

Every day you need to please yourself with delicious food, small purchases and impressions. Go to the cinema, to exhibitions, festivals and admire the stars. Sometimes it can be difficult to set aside a few hours for entertainment, because there is still so much work not done. But the nervous system must rest and be nourished by positive emotions, which a report or statements will not give it.

If chronic stress threatens to develop into neuralgia or obsessive states, not to do without the psychotherapist. But it is better to love your own body and not bring it to nervous exhaustion. And for this, you should regularly relax, enjoy life, eat right and get rid of all bad habits, including alcohol and nicotine abuse.