Recovery of the nervous system after stress. How to strengthen the nervous system Weak nervous system how to strengthen

What is stress? First of all, this is a protective reaction of our body to external stimuli and certain factors. A feeling of danger, fear, a strong experience, an unpleasant conversation and everyday problems can cause a stressful state. In some cases, a person may experience excitement or depression. It's all about the adrenaline. The amount of this hormone rises sharply when danger occurs.

It is adrenaline that makes a person concentrate on the problem and look for its solution. At certain points, this hormone is able to benefit the body. The danger is prolonged stress. As a result of such an indisposition, a person very quickly loses vitality, physical and mental health. Such a state is very dangerous, so after prolonged stress it is not so easy.

The main causes of stress

To understand how to restore the nervous system after prolonged stress, you should determine the causes of its development. Any event can cause such a state, for example:

• parting with a loved one;
• dismissal from work or negative attitude of employees of the enterprise;
• trouble in the family;
• severe illness;
• public performance;
• waiting for guests and so on.

Often stressful situations arise through the fault of the person himself. Most often, this condition develops due to a feeling of dissatisfaction with oneself.

Stress and its effect on a person

Protracted stress does not pass without a trace for the human body. As a result of its development, serious consequences can arise. To include:

• frequent bouts of headache;
• insomnia or very poor sleep;
• lack of interest in life events;
• depression and apathy;
• pessimism and depression;
• chronic fatigue and bouts of weakness;
• inability to concentrate and normally perceive new information;
• internal tension;
• the emergence of such habits as biting nails or lips, tapping on the table with a pen, swinging a leg;
• aggression and irritability;
• indifference to other people and even to relatives.

What are the consequences?

Stress and its impact on humans have been studied for decades. Over the years of research, it has been found that such a condition can cause serious consequences. The most commonly affected are the brain and cardiovascular system. Prolonged stress can lead to the development of such ailments as:

• bronchial asthma;
• allergy;
• eczema;
• peptic ulcer;
• cardiovascular diseases;
• atherosclerosis;
• neurosis and depression;
• diabetes;
• oncological processes;
• diarrhea or constipation;
• sexual health disorder;
• a sharp decrease in immunity.

These are just some of the ailments that can result from prolonged stress. Alas, this list can be continued. Stress and nerves are the components that can greatly undermine human health.

The main steps in dealing with long-term stress

So, how to restore the nervous system after prolonged stress? First of all, you need to visit a psychotherapist. The doctor will help not only determine the cause of the development of such a condition, but also prescribe adequate therapy. Medicines are not always required. Most often, an individual plan is developed to overcome it. It may include:

1. Physical activity. This is not only sports, but also dancing, playing or visiting the pool.
2. Laughter therapy, which involves watching funny videos and comedies.
3. Zootherapy. Communication with pets has a positive effect on human health.
4. Special meals.
5. A change of scenery. Experts recommend going on an interesting trip or for a walk with friends.
6. Hobbies such as knitting or drawing. Reading good books is also encouraged.
7. Repetition of affirmations. These are affirmative positive phrases, for example, “I am calm!”, “I am confident in myself!”, “I am healthy!”, “I am happy!” etc. This is a kind of auto-training for calming down.
8. Breathing exercises, listening to special music.
9. Healthy sleep.

In addition to the above methods, you can resort to alternative medicine. Herbal preparations act more gently than synthetic sedatives for adults.

Herbs for restoring the nervous system

What helps with stress? Pharmacies sell many drugs that can calm the nervous system. However, if desired, to recover from stress, you can use herbal preparations. There are many recipes for such compositions.

In equal proportions, you need to take valerian, cumin, motherwort and fennel. The components should be crushed and then mixed. A tablespoon of the resulting herbal collection should be brewed with boiling water. The indicated amount of raw materials requires 250 milliliters of liquid. The drug must be infused. Take the composition three times a day, dividing the amount received into equal parts. The course of therapy is 30 days. Preventive measures are recommended twice a year.

Antidepressant tea

Stressful situations in a person's life occur quite often. To calm the nerves, you can take tea based on St. John's wort. For cooking, you will need a teaspoon of crushed dry raw materials and 200 ml of boiling water. Ready infusion should be taken twice a day. For a more pleasant taste, you can add a little honey to the medicine. Drink infusion instead of regular tea.

A good sedative for the nervous system is a mint drink. To make tea, you should use a wild plant. From mint leaves, you should prepare a drink, and then add honey to it. It is better to use sweet clover or linden. Peppermint tea goes great with lemon. Citrus should be eaten with the peel, as it contains a large amount of essential oil. This substance has a positive effect on the functioning of the nervous system.

If necessary, you can use teas based on medicinal herbs. It is best to prepare a drink from hops, oregano, calendula, lemon balm. Such herbal preparations have a mild sedative effect, can improve sleep and reduce heart rate. The course of such therapy is selected individually depending on the severity of the situation.

Various infusions and decoctions

As a result of prolonged stress, people become irritable. Nervous diseases in this condition develop quickly and often imperceptibly. To avoid any deterioration, you should visit a doctor. Often, to restore the nervous system, experts prescribe various infusions and decoctions of herbs. What could it be?

Decoction of coriander. For preparation, a teaspoon of plant seeds and 200 ml of boiling water are required. Raw materials should be placed in containers and filled with liquid. You need to insist the seeds in a water bath for 15 minutes. It is necessary to take a decoction four times a day for 30-40 ml. The course of therapy lasts until mood and well-being improve. It is worth noting that coriander is an ideal remedy for irritability.

This medicine can be purchased at a pharmacy or prepared independently. This requires motherwort grass, as well as medical alcohol. In this case, proportions must be observed. For 1 part of the herb, 5 parts of alcohol are required. The components should be placed in a glass container and tightly closed. You need to insist within 30 days. It is necessary to take the finished composition three times a day for 20 drops. Course - 30 days. Motherwort helps to eliminate signs of anxiety and normalize the heart rhythm.

aromatherapy

Since it is very difficult to restore the nervous system after prolonged stress, you can resort not only to taking medicines, but also to aromatherapy. In this case, you can use essential oils and herbal collections.

It is worth making neat bags from linen. Dry herbs should be placed in them. Rosemary, lemon balm, lavender, oregano, hops are ideal for this. Ready-made sachets should be laid out near the places of rest. Herb bags can be placed at the head of the bed. Aromas emitted by dry herbs allow you to relieve irritability and relax.

As for essential oils, the aroma of lavender, pine, cedar, ylang-ylang, and orange positively affects the state of the nervous system. For therapy, special lamps should be used. In this case, the dosage must be observed. One drop of essential oil is enough to fill a room with an area of ​​5 m 2 with a unique aroma.

Pills for restoring the nervous system

In some cases nervous diseases cannot be cured with herbs alone. In such situations, patients are prescribed special medicines. Each drug in its own way affects the nervous system and has a certain degree of effectiveness. When choosing medicines, you should carefully study the instructions. In the list of available and effective pills includes:

• valerian extract;
• "Adaptol";
• "Valocardin";
• "Glycine";
• "Valemidin";
• "Deprim";
• "Homeostres";
• "Negrustin";
• lily of the valley-motherwort drops;
• peony tincture;
• "Relaxosan";
• motherwort tincture;
• "Persen";
• "Novo-passit";
• "Neuroplant";
• "Fitosed";
• "Cipramil";
• "Tenotin".

Take a sedative for adults should be only after consulting with specialists. Self-medication in this case can be harmful, because any therapy begins with the elimination of the cause of stress.

Proper nutrition

Every day it is recommended to carry out not only auto-training to calm the nervous system, but also to eat right. There is a list of products that can positively affect the psychological state of a person. This list includes:

• seeds and nuts;
• fatty fish;
• dairy products with a low fat content;
• vegetable oils;
• honey of any kind;
• buckwheat and oatmeal;
• chocolate, which contains 70% cocoa;
• meat, such as duck, pork and game;
• sea ​​cabbage;
• egg white.

The products mentioned above can lift your spirits. However, it is not recommended to abuse some (for example, nuts or sweets), as in the end this will lead to weight gain.

In conclusion

To restore the nervous system after prolonged stress, it is recommended to seek help from specialists. Only a narrow profile doctor is able to help a person determine the cause and cope with the problem that has arisen. Do not try to calm the shattered nervous system and get rid of the effects of stress on your own. This can only aggravate the condition. In addition, some medicines and herbs have contraindications and side effects.

Every person often faces problems in his personal life, at work, in communication with friends.

Sometimes this is accompanied by a stressful rhythm of life. It is not surprising that all this can lead to a state of depression, nervousness or nervous breakdown. There are various methods on how to strengthen the nervous system at home. You can achieve this with:

• tempering procedures, physical and breathing exercises;
• food;
• compliance with the sleep regimen;
• folk remedies, including herbal baths or teas.

Acceptance of any medicines possible only after consulting a qualified specialist.

The best way to quickly restore the nervous system, strengthen it, is a good sleep. With regular sleep deprivation, not only the central and vegetative nervous system, but there is a deterioration in appetite, a decrease in working capacity. None of the methods described below will give a positive result if a person does not observe the sleep and wakefulness regimen, does not systematically get enough sleep.

Hardening will help both improve the functioning of the nervous system and increase immunity, endurance of the body, its ability to deal with adverse external factors. It will be effective if the principle of systematicity is observed. The first stage of hardening begins with the most gentle wiping procedure with a wet and then a dry towel. Gradually, you can move on to dousing both the whole body and its parts, such as legs. The next step is to take a contrasting, cool, cold shower. For a well-prepared organism, winter swimming is suitable as hardening, which has a positive effect on the autonomic nervous system. At any stage, at the end of the procedure, rubbing is carried out with a dry towel.

The combination of hardening and exercise helps to increase efficiency, maintain the whole body in good shape.

In this case, walking will help strengthen the nerves, during which breathing normalizes, the feeling of fatigue disappears, and mood improves.

physical activity can be alternated with gymnastics, including breathing exercises to strengthen the nervous system, each of which must be repeated 2-4 times.

When performing the first exercise, you need to inhale deeply, mentally counting 4 seconds. Exhale on the same account, but after holding the breath for a couple of seconds. You should try to focus only on the process of breathing. Repeat until a feeling of calm appears, but no longer than 7 minutes. Gradually, you can move on to longer breathing movements, increasing the count to 6–3 or 8–4 seconds. The advantage of this breathing exercise is that it does not require special training, it can be performed anywhere if necessary.

The next step is a smooth raising of the hands, combined with a deep breath until the palms are clasped above the head. Hold your breath for 7 seconds. Exhale slowly while lowering your hands.

The essence of the third exercise is to gradually take a deep breath while raising your arms in front of you to chest level. After a short pause, you should spread them apart, make lateral torso to the count of 3, and then exhale sharply with your mouth, assuming the starting position.

The fourth technique is similar to push-ups from the floor. However, in this case, before lifting the body, you should take a deep breath, hold your breath for a couple of seconds, then taking the starting position.

At the last stage breathing exercises palms rest against the wall. Perform push-ups, inhaling deeply when bending at the elbows, exhaling when unbending.

Performing these exercises is a kind of exercise for the central nervous system (hereinafter referred to as the CNS). They help to quickly cope with excitement, anxiety, abstract from negative thoughts.

Foods and drinks that strengthen the central nervous system

Nutrition plays a leading role in strengthening both the central nervous system and the whole organism. Recognized antidepressants are citrus fruits and bananas. Calcium-rich, dairy and sour-milk products can have a relaxing, calming effect. It is not in vain that with insomnia caused by stress, it is recommended to drink warm milk.

To compensate for the lack of vitamin B1, the inclusion in the diet of bread with bran, peas, beans, buckwheat, oatmeal, liver, and egg yolks will help. Be sure to eat a variety of seafood containing zinc and selenium. These trace elements help fight fatigue, improve brain activity.

Effective firming folk remedies are herbal teas. For a soothing drink you will need:

• wild rose (4 tbsp. fruits);
• medicinal sweet clover herb, hawthorn flowers (200 g each);
• valerian (130 g);
• peppermint leaves (100 g).

Infused with hot water (200–300 ml), let the herbal mixture infuse for a quarter of an hour. Drink 150 ml before meals.

With neuroses, tea with lemon balm, which has relaxing and regenerating properties, will help. To prepare it, it is necessary to infuse 10 g of herbs poured with boiling water (250 ml) for 7-15 minutes. Consume approximately one hour after a meal.

From irritability, anxiety will relieve the infusion of oregano. A glass of boiling water will require 4-6 g of dry grass. Herbal tea is infused for half an hour, taken 100-150 ml an hour before meals.

Ivan tea is able to strengthen the nervous system. 10 g of herbs are poured into 250 ml of boiling water for 4 hours, then filtered. For treatment, such a remedy must be consumed 1 tbsp. l. up to 3 times a day before meals.

A drink that includes valerian, orange flowers, mint, basil (10 g each) will help strengthen and restore nerves. Bay with boiling water (200-300 ml), insist, strain.

Firming properties are possessed by such a folk remedy as herbal infusion, which is based on viburnum (bark), motherwort, cumin and fennel (fruits) (1 tsp each). 1 st. l. pre-mixed ingredients pour boiling water (250 ml), leave for about 50-60 minutes. Consume up to 3 times a day.

Baths with herbs and essential oils

Folk remedies that have a relaxing and calming effect are herbal baths and essential oils. Adding medicinal herbs to the bath allows you to quickly cope with fatigue, irritability, normalize the emotional state, and strengthen the nerves.

Recipe 1. To prepare a relaxing decoction, you will need lemon balm leaves (60 g) and 1 liter of water. After boiling for 7-10 minutes, insist a quarter of an hour. Pour the strained broth into a filled bath, the duration of which is from 7 to 15 minutes.

Recipe 2. For 1.5 liters of water you need 3-4 tbsp. l. herbs of wormwood, rosemary, as well as linden flowers. After boiling the broth for about 10 minutes, leave for about a quarter of an hour. Take a firming bath for no more than half an hour.

Recipe 3. 100 g of oregano pour 2–2.5 liters of boiling water, leave for an hour. To achieve the desired effect of the herbal bath, 20 minutes is enough.

Essential oils also have medicinal properties. Taking such aromatic baths has a beneficial effect on the whole body, including the central nervous system. An important point when adding an essential agent is that it must first be mixed with a base, such as sea salt (3-4 tablespoons), milk (250 ml) or honey. If the base is sea salt, then it is placed in a small bag or gauze, 3-4 drops of ether are added, then shaken vigorously to mix the components. After that, the bag is lowered into the filled bath. Lavender oil will relieve fatigue and irritability, and a mixture of sandalwood, rose oils, frankincense esters, and geranium will help with severe stress. Orange, tangerine oils will cheer you up.

Regular exercise, an active lifestyle, hardening of the body, as well as treatment with the described folk remedies will help both strengthen the nervous system and increase efficiency, resistance to stress, and also get rid of depression.

We strengthen the nervous system using a special technique

You can also do gymnastics, which relieves stress and calms the nerves. To do this, you need to turn your head to the left and in your thoughts look from your feet to the top of your head, then turn to the right and repeat the mental examination. Next, you need to rise on your toes several times, straighten your shoulders.

Learn to control yourself

Try not to lose your temper, even if you are provoked into a scandal or you have to communicate with an unpleasant person. Never start a quarrel first and do not try to offend your opponent with unpleasant words. Let him say whatever he wants. After an unpleasant conversation, think about a good one or watch some funny show. The key is to shift your focus from the negative to the positive.

Healthy sleep will help get rid of unpleasant thoughts

If you are very worried, and disturbing thoughts do not want to go away, preventing you from falling asleep, try to take a comfortable position and convince yourself that you want to sleep. To do this, lie on your side, bend one leg, and leave the other extended. This pose will help your muscles relax. Next, mentally tell yourself that you are tired and want to sleep. For this to help, you must think of nothing but sleep.

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 the 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, we may experience tremors, increased heart rate, increased pressure in our thoughts, confusion, it is difficult to get together, concentrate, it is difficult to sit still, we want to occupy our 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 began to be observed, “ panic attacks”, dizziness, etc. 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 studied at the institute, I missed a lot of lectures and seminars, I went to 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

Severe stress leaves an imprint on the state of the body and even leads to neurosis after stress. Just do not confuse strong stress with daily unpleasant situations that spoil your mood and cause fatigue, nervous tension, which is easily relieved by taking a bath, relaxing massage and watching your favorite series. It is very important to know how to restore the nervous system after an experienced shock, traumatic event and prevent depression.

The state of mind of any of us depends on the quality of human life. When everything goes well, everything is harmonious in the family, successful at work, then minor troubles are simply not noticed. Negative situations do not clog thoughts, complicating life and harming the body and daily well-being.

Before you figure out how to restore the nerves, you need to know the origin of the disease. This may be due to disorders in the functioning of the nerve cells of the brain, requiring serious treatment. The most common reason is the poor environmental situation in the region of residence, which leads to nervous exhaustion of the body. This is the only reason that does not depend on the patient himself, he creates all the rest himself:

• unbalanced nutrition, lack of vitamins and minerals necessary for the normal functioning of the central nervous system;
• low physical activity, sedentary work, low mobility during the day. In this regard, the body constantly feels tired and lacks strength, which subsequently also results in nervous exhaustion;
• prolonged stressful situations, which has a constant overwhelming effect on the nervous system.

Various stimulants can only aggravate an already deplorable situation. They give a person strength and vigor only for a short time.

The use of energy drinks, strong tea or coffee also gives only a temporary effect of a surge of strength, but the nervous system still suffers.

Smoking depresses the nervous system. Relaxing the body and giving it peace, nicotine slowly depletes the body's nerve cells and causes irreparable harm. Tobacco products really help to calm down for a while, but a person does not understand that it is not the process that soothes, but the habit of the body.

Gradually, nervous exhaustion makes itself felt, and the body begins to give alarm signals. The person may experience anxiety, feelings of anxiety and fear. He is not confident in his abilities, he tries to avoid awkward situations and unpleasant conversations, but he does not succeed. In this state, restful sleep is lost, malfunctions inside the body begin their external manifestation in the form of dry skin, pallor of the face, dark circles under the eyes, etc.

Very often there is apathy, indifference to life, lack of interest in everything that happens around, self-doubt.

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:

1. Sleep is the first thing you need to restore the body's strength.
2. 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.
3. 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.
4. 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.
5. 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.