Stress accompanies a person throughout his life. However, only a few people know how to recover from stress without bad consequences for the body. Every modern person needs to know how to overcome the disappointment of parting, cope with the strongest stress, get out of depression and come to peace of mind.

Effects of stress on the body

Stress directly affects the central nervous system and the healthy physical performance of the human body. If you stay in this state for a long time, then the work of internal organs, systems and the psyche suffers, sleep is disturbed, weakness, depression, irritability arise.

The impact of stress on health is manifested in:

  • Headaches that do not have a characteristic localization,
  • Chronic lack of sleep and insomnia,
  • Cardiovascular disorders such as bradycardia
  • Arterial hypertension and myocardial infarction,
  • Impaired concentration, increased fatigue, decreased performance,
  • Disorders of the gastrointestinal tract: gastritis, ulcer,
  • Exacerbation of cancer,
  • Decreased immunity, in view of which various viral diseases can occur,
  • Violation of neuroendocrine regulation, irregular production of hormones, in view of which osteoporosis, diabetes mellitus may occur,
  • Dystrophy of brain tissue, muscle rigidity or atony.
  • Alcohol and drug addiction can also occur.

Important! Recovering from stress is a critical step that needs to be handled responsibly. It is necessary not only to recover physically and mentally, but also to establish the usual comfortable daily routine, strengthen the nervous system, find conditions for positive emotions to accompany the way of life.

A person's hormonal background affects his mood. The anti-stress hormone, cortisol, simultaneously helps to move towards goals, gives strength to action, and can also adversely affect the psyche. It is known from the course of psychology that with a prolonged stay in stress, a person may begin to react inappropriately to what is happening due to excessive release of cortisol into the blood.

The consequences of mental disorders from stress are:

  • Depletion of mental strength nervous systemas a result of which neuroses, depression and other acute illnesses occur,
  • Interest in life is lost, new desires are absent,
  • Increased internal anxiety - a person feels as if “driven into a cage”,
  • Stress can arise spontaneously on the mental level, after going into pathology in the physical plane, for example, due to fear, stuttering occurs,
  • Sleep and wakefulness modes are disrupted,
  • Emotional instability: aggression is replaced by anger or hysterical laughter.

Recovery methods

Both men and women are exposed to stress. The female body, as a rule, is no longer emotionally stable, so girls are more likely to suffer from mental disorders. Of course, an adult and strong person is more resistant to negative influences. With total self-control, it is easier to protect yourself from stressful situations.

How to restore a woman's nervous system after prolonged stress and bring the nerves into a state of balance is an urgent question for the modern rhythm of life. As a rule, a specialist will recommend a number of pills and vitamins, perhaps suggest going to a clinic or sanatorium. However, in the matter of restoring a shattered psyche, these funds are not enough, since it is necessary to accurately identify the cause of the negative state.

There are a number of ways to help you calm down and relax quickly:

  • Emotional release. In a moment of complete solitude, best in nature, one should shout as loudly as possible. At the moment of screaming any word, imagine all the accumulated negative inside, which seems to "come out" outside.
  • Correct breathing. Breathing exercises along with meditation will help in the peak of aggression and irritation.
  • Various physical activities. They can not only strengthen the body, which is a pleasant bonus in recovery, but also lift your mood.
  • Support of family and friends.
  • Long sleep. Known fact - in a dream, a person is recovering.

  • Russian bath or Finnish sauna. To gain strength and energy, to improve the physiological indicators of the body, this is one of the most effective ways.
  • A change of scenery.
  • Restoring the regime.

Sport

Under stress, sports do not drain even more, on the contrary, it can restore. It is enough to choose the right comfortable option and just start.

The best sports to calm the nervous system are:

  • Yoga and breathing exercises. The techniques of "double breathing" and "belly breathing" help well. From yoga, the asanas "tree", "shavasana" and "warrior pose" will be appropriate.

  • Run. It is best to run at an intense pace in the fresh air.
  • Swimming. Water will also help relax your muscles.
  • Gymnastics will release blocks in the body.

Mode

How to quickly recover from severe stress - set up a daily schedule. Allocate 8 hours for sleep, 2 hours during the day for rest, every 4 hours for eating. It is imperative to schedule time for walking, communicating with like-minded people.

It is important to adhere to the established schedule without disruption and not succumb to any spontaneous plan changes.

Note! You should not resort to recovering from stress and try to treat it at home if the anxiety does not leave for a long time. In this case, it is more advisable to immediately contact the specialists who will carry out a number of necessary primary actions.

Recreation

When a person loses concentration and energy, this is a reason to arrange relaxation and respite. Therefore, how you can quickly recover from stress is to relax as much as possible. No disturbing thoughts or irritants should bother you. Ideally, their absence.

You can relax by combining walking or doing yoga. The most important thing is awareness and concentration on the moment.

A change of scenery

Stress can be depressing and desperate, irritated by the routine. Traveling and changing surroundings will help bring new emotions to life and meet interesting people. In any case, a person will return from a trip completely different: refreshed, rested and with pleasant memories.

Nature brings peace, so it is extremely important to find an opportunity to leave the city as often as possible from the hustle and bustle and constant affairs.

Of course, a change in environment is also stressful, as it forces you to adapt to change. However, this will have a positive effect on the future and open up new perspectives and opportunities.

Other techniques

Additional Information. Stress is the scourge of the 21st century. He can not only destroy families, but also cause wars between states. If at critical moments stress helps to survive, then a long-term similar state makes the body work for wear and tear. In the process, a person ceases to be a creator, turns into a destroyer, first of all, himself. For this reason, after severe stress, a person feels as if he is "reborn".

Also, additionally during recovery, you can:

  • All difficulties cannot be solved spontaneously. First, reduce the emotional intensity, after sensibly make informed decisions.
  • Learn lessons. Each situation carries a lesson, so an analysis should be carried out for what it was given.
  • Putting your body first and taking care of it. In a stressful situation, you should carefully monitor the reactions of the body, because it is able to tell a person about various blocks and diseases. Walking, healthy eating, full care is the key to a quick recovery.
  • Allow your emotions. I want to get angry - to give myself the opportunity to throw them out.
  • Forgive and write down the good events of the day. By forgiving, a person relieves himself of negative emotions. By writing down the positive moments of the day, he changes the direction of his thoughts and focuses on the pleasant.

Symptoms after prolonged stress

Stress can be acute or chronic. If the acute one passes within 1-2 days, then the chronic one can bother for a long time.

Chronic stress symptoms:

  • At the physiological level, these are belching, nausea, decreased appetite, bruxism, itching and eczema, weight loss or gain, tics or obsessive movements, various pains, hot flashes or cold, decreased libido.
  • Emotionally - decreased self-esteem, moodiness, tearfulness, irritability, disturbed sleep and his behavior (tormented by nightmares), anxiety, resentment, memory impairment, thoughts of suicide.

  • Socio-behavioral signs - a loss of interest in the outside world, a desire to be isolated from others, conflicts, nervous laughter, a desire to "go" to work.
  • Intellectual signs - memory impairment, repetition of what was said earlier, viscosity of speech, obsessive negative thoughts.

How long does recovery take

Acute stress is relieved quickly enough if the person is in good physical and mental health. Chronic stress and recovery from it is a long process in several stages.

Most people have questions:

  • how to regain appetite after severe stress,
  • how to restore sleep,
  • how to find peace and balance.

The work of a psychotherapist is based on solving all problems sequentially. Initially, physical health is restored, appetite and normal sleep return. This stage can take several months or even years.

Work with psychological health is going on in parallel. The patient gains the most effective results when his immunity is restored. Therefore, you should not expect rapid results, but stock up on patience and the desire to be healthy.

Help from others

Helping others in times of stress is incredibly important. It so happens that dear and beloved people are far away. Then psychological help groups can come to the rescue, where people with similar problems gather.

It is important not to keep negativity in yourself and not wait for the body to cope on its own. There is nothing shameful about your own health. The sooner you start solving the problem, the faster the result will appear.

Stress is also good for humans. The body begins to activate forces to restore well-being and help restore energy. It is important not to let everything take its course, but to restore the psyche by any suitable means.

Video

Content

An emotional breakdown is the peak of a long nervous tension in women and men, caused by various reasons - from the death of loved ones to problems at work and exacerbations of mental illness. The consequences of neurosis interfere with living a normal life, so intensive recovery is necessary. Depending on the cause, there are several ways to return to normal.

The reasons for the development of neurosis

Any emotional or physical stress leads to a nervous breakdown and diseases of the nervous system. The main reasons for the development of neuroses and exhaustion are:

  • severe grief, grief in the family, loss of loved ones;
  • traumatic emotional experience;
  • violence;
  • loss of interest in life;
  • high mental stress, emotional burnout, overload at work;
  • mental illness;
  • personal isolation;
  • military experience;
  • social conflict;
  • severe chronic illness or injury.

A nervous breakdown is a partial loss of a person's control over feelings and actions. During it, the will weakens, the patient is under the influence of stress, anxiety, anxiety. Pathology is characterized by maximum emotional stress, exceptional concentration, the inability to switch to something else. Decreased efficiency, unpredictable consequences are characteristic. To eliminate them, an appeal to a neurologist or psychotherapist is required.

How to eliminate the consequences of a nervous breakdown

To restore the nervous system, you must first recognize the cause of the breakdown, eliminate it, enlist the psychological support of loved ones. Helpful hints:

  1. If the breakdown is caused by an event, you need to distract yourself and not constantly repeat the experiences of the recent past. This will help the support of loved ones, who should unobtrusively influence a person, breaking isolation and withstanding aggression.
  2. Mild forms of a nervous breakdown can be overcome on your own, but it is recommended to consult a psychotherapist to establish the cause of the pathology. Also, the doctor will prescribe individual treatment with physical therapy or medication. The goal of therapy is to regain control over the emotional and physical condition.
  3. It is important to undergo treatment for systems and organs affected by the breakdown. In case of frequent headaches, it is necessary to do magnetic resonance imaging, in case of pain in the heart, to do an electrocardiogram.
  4. To prevent recurrent breakdown, it is recommended to adhere to a healthy lifestyle, eliminate stress, establish social contacts, actively relax, and change activities.

Priority measures

To quickly calm down, you need to enlist the help and support of others, because a person cannot cope on his own. Helpful hints:

  1. With an attack of aggression, let the patient shout or let off steam, offer physical activity - run, squat.

    It is necessary to create a trusting attitude, a calm atmosphere, not to be aggressive, not to swear and reproach a person.

    Give the patient water, tincture of motherwort or valerian, wash your face, hug strongly.

  2. With a nervous tremor, it is necessary to hold the victim by the shoulders, talking during this so that he does not perceive it as aggression. After that, you need to convince him to rest, put him to bed.
  3. In case of hysterics, it is important to stop it abruptly - to shout loudly, pour water over it, slap it in the face or drop some object. After that, you need to give water, smell lavender essential oil, help a person fall asleep.
  4. Emotionally, you cannot get involved in hysterics, you need to slightly distance yourself, speak calmly and evenly, move slowly smoothly. You can take a person by the hand, hug, advice is not useful, but physical activity - a walk - will help relieve stress.

Restoring emotional balance

An important point in recovery after a breakdown is the return of the previous emotional balance. This will help:

  1. Change of scenery - if you are overworked at work, you need to take a vacation, get rid of the familiar environment for at least a week. It is advisable not to go far, since acclimatization is also stressful, which leads to an aggravation of the condition.
  2. New hobbies and hobbies - it is advisable to choose active activities: cycling, walking, running, gardening, dancing.
  3. The course of psychotherapy is a conversational method. The cognitive-behavioral direction, interpersonal approach showed themselves well.
  4. Reducing work - remove unnecessary responsibilities, do not overload yourself.
  5. Creativity - you can try to draw, write poetry or stories, photograph.
  6. Reducing stress levels - you need to learn breathing exercises, yoga, normalize your sleep pattern.
  7. Time and responsibility management to avoid overexertion.
  8. The practice of keeping a diary to analyze your condition. It is important to meet friends, go to the movies, create reasons for positive emotions. Volunteering is useful - helping homeless animals, children from the shelter, the elderly, the disabled.
  9. Exercise is effective in relieving stress.

Return of appetite

The state of the nervous system directly depends on nutrition. Vitamins and minerals from food contribute to normal brain function and prevent exhaustion. To recover from a nervous breakdown, you need to regain your appetite:

  • start eating right - in small portions, but often;
  • include more vegetables, fruits, protein in the diet;
  • give up fast food, lots of sweets, strong coffee, fatty foods, processed foods;
  • drink at least 2 liters of water a day to avoid dehydration;
  • eating tasty, varied, and learning how to cook if possible are new emotions that overshadow the effects of stress.

Sleep normalization

Sleep is important to restore the body and immunity,

at this time, the brain is engaged in ordering information, memory improves, the nervous system is restored.

To reduce the effects of stress, you need to follow the rules:

  1. Sleep at least 8 hours a day, start getting ready for bed at 21.00. During this time, the hormone melatonin is produced in the brain.
  2. Before going to bed, you need to exclude telephone conversations, correspondence in social networks, watching news, films, and refuse any sources of information. If you can't do this, you can read a light book.
  3. You need to go to bed before 24.00 in order to restore the psyche and body as much as possible.
  4. The relaxation technique will help against insomnia: go to bed, completely relax, feel warmth, drive away unnecessary thoughts and emotions, breathe deeply. Before going to bed, it is advisable to ventilate the room.

Medicines to restore the nervous system

If the breakdown was of strong intensity, drugs will help to cope with it. They are prescribed by a doctor from the following groups of tablets and syrups:

  1. With a partial sedative effect (Valocordin, Corvalol) - relieve anxiety, stress on the heart, eliminate the effects of adrenaline rush.
  2. Vitamins, dietary supplements, homeopathy (Tenoten, Stress-Gran, Asparkam, Magnelis) - saturate tissues and cells with vitamins B, C, E, potassium, magnesium, calcium. It helps to generate energy, increase focus, and normalize brain function.
  3. Herbal preparations (Novo-Passit, Persen) - soothe, fight stress. The composition includes herbs chamomile, St. John's wort, valerian, motherwort, passionflower.
  4. Tranquilizers and antidepressants (Phenazepam, Tazepam, Desipramine, Amitriptyllin) - prescribed in severe cases, available by prescription. They are addictive and have side effects.
  5. Complex preparations sold over the counter (Afobazol) - reduce the level of anxiety, irritability, tension, eliminate the effects of stress, slightly stimulate the nervous system, and improve mood.

Hello, dear readers of Valery Kharlamov's blog! Life is filled with daily stresses for absolutely every person, regardless of his financial capabilities and position in society. Over time, this leads to the emergence of various diseases, and the quality of life under the yoke of stress significantly deteriorates. Therefore, today I want to tell you how to restore the nervous system and psyche in order to become happy and healthy again.

By practicing, you will achieve relaxation, which is very beneficial for the central nervous system, in addition, you will have the opportunity to rest and replenish resources. Over time, you will notice that you have become less emotionally responsive to external stimuli, and these are the first steps towards balance and inner harmony... The process of contemplation and concentration makes it possible to discover new solutions to even, at first glance, a hopeless situation. And after suffering psychological trauma and serious stress, it will give you a chance to breathe out and relax, feel calm and satisfied.

You will be able to practice on your own, you do not have to attend group training if there is no opportunity. Look at the article here, even a beginner who has never meditated can cope with the recommendations indicated in it.

2.Sleep

In order for the nervous system to be in order, and you feel full of energy and calm, first of all, you need to establish a high-quality and full sleep. Its lack can lead to serious consequences, up to the occurrence of deep depression. In about the biological rhythms of a person, it was said that after 2 am, melatonin, which is responsible for relaxation and sleep, begins to be actively produced, and in the morning cortisol is a hormone that helps to cope with stress.

So, if your schedule is out of order, and you are used to staying awake at night, then your body does not have time to produce the necessary hormones, which leads to excessive fatigue and a lack of joy in life, respectively, stress resistance is at zero, from which you are injured, or react aggressively to any words and deeds of others.

3. Power

It is also important to revise your diet, everyone seems to know about the benefits of fruits and vegetables, but they still prefer convenience foods for dinner, right? The quality of life depends on the quality of food. Help your body cope with adversity on its own, without the use of drugs. It is especially important to control the amount of food intake so as not to provoke obesity or even anorexia. Although these disorders are associated with the psyche, it is still not worth undermining your health.

Refuse the use of flour, sweet, in extreme cases, eat a piece of dark chocolate. By changing your diet, you will notice how quickly you begin to get in shape, both physically and mentally.

4 water is the key to health

Only cleaned. In what quantities and when you should drink it - you can look in. Swimming or even hardening will also help improve the work of the central nervous system. Thanks to this, the body's ability to withstand adverse external factors increases. You will become more resilient and stable in your reactions, and also, which is important, healthy.

5.Active recreation and sports


Firstly, your health will improve, secondly, you will have a legal opportunity to dump negative energy, and thirdly, you will feel happy, because endorphins - hormones of joy - are produced during active physical activity.

The main thing is to go in for sports systematically, without abandoning training, then your shattered nervous system will come in order and “thank you”. Outdoor activities, in addition to providing an opportunity to quickly recover, will also help in the fight against insomnia, if any.

6.Energy

If you feel that there is absolutely no strength and desire to do something, do not put pressure on yourself, but allow yourself to be lazy and just lie on the couch. When we lose energy, it is important to restore it, otherwise we will spend the body's strategic reserves when every action will be harmful. There are many ways to restore energy balance, you can familiarize yourself with them.

7 open your soul

No matter how difficult it is, you should not close in yourself, sometimes it is important to just speak to someone who is able to hear you, and it will become much easier. Just pay attention to the difference - if you just "drain" information, not really noticing your interlocutor, you will not get better. The healing power is in the contact itself, when, in addition to your experiences, you notice another person. And then, looking into each other's eyes, you can open the soul, healing it with attention and understanding.

Methods

Breathing exercises

  1. Breathing exercises will help you distract from negative thoughts and situations, concentrate on your feelings and relax. So you will notice yourself in this huge world, you will feel that you are alive and just are in this moment... You can read all the exercises in the Calming Article. Moreover, you can perform them not only at home, but also on the way to work, during meditation and sports.
  2. Put your feet shoulder-width apart, take a deep, slow breath, at the same time spread your arms first to the sides, and then lift up, closing your palms together so that they are above your head. Hold your breath and count to 10, then exhale with your hands down. It is necessary to repeat all these actions at least 5 times, then move on to other exercises, more dynamic.
  3. Again, place your feet shoulder-width apart, and on a deep breath, raise both hands, palms down, only so that they are not higher than your chin. Then hold your breath, spread them apart and make three tilts to the left and to the right, return to the starting position and only then exhale. This will help strengthen the central nervous system by restoring the ability to think not under the influence of affect and emotions. Also do at least 5 reps.
  4. This exercise is similar to push-ups, only while standing. Put your hands on the wall, and do push-ups, only inhalation should be done at the moment of bending the arms, and exhaling - extension. Do it at least 10 times.

Japanese method


There is a scientist in Japan named Katsuzo Nishi, and as you know, the Japanese are famous for their calmness and composure. So, Katsuzo believes that the more heavy thoughts hang over a person, the higher the likelihood of his imminent death. That is, people die mostly due to the fact that they think too often, which means that stress and worries significantly shorten our life. And in order to protect the nervous system from the destructive effects of the outside world, he came up with one technique that helps to relax as quickly as possible after stress.

It is necessary to become straight, the back of the head "as if pulled to the ceiling", this will align the back, and take the shoulders back, directing the shoulder blades to each other. Turn your head slowly to the left, trying to mentally look at the heels, looking up all the way to the neck. Then, too, do it to the right. Then return your head to its original position and "roll over" from toes to heels and back. Katsuzo recommends doing these manipulations with your eyes open, but it will be most effective if you close them and concentrate on your feelings.

Hand whip

This technique is useful in that it helps to saturate the lungs with oxygen as much as possible, which will positively affect your mental activity. It also enhances blood circulation and relieves tension, helping to achieve relaxation. Very easy to do - try throwing your hands behind your shoulders, clapping your palms on the back. Over time, your hands will become like rubber, from which you will quickly feel the effectiveness of this exercise. You choose the intensity of the strokes directly based on your feelings. Usually, the more tension was, the more actively the person waves his hands.

"Hanging out"

After a hard day and a lot of troubles, is it possible to achieve lightness in the body and confidence that you will cope with everything? I'll say yes, you can. You just need to stand up straight, relax and twist the body left and right, allowing your arms to dangle freely and move after the body. At first it will be awkward, maybe even ridiculous, but soon you will feel how your head clears up and your state of health improves. Just hang out for at least 10 minutes. After that, allow yourself to sit down and not think about anything, observe, as it were, from the sidelines the thoughts and pictures that arise in your head, do not drive them away and do not control. In some cases, tears may appear - the remnants of stress, they also should not be stopped.

Conclusion

If you cannot cope on your own, nevertheless try to contact a specialist who, after diagnosis, will prescribe the necessary treatment. After all, there are times when a person loses time without seeking help, because of which the consequences on the body are irreversible. So take care of yourself and be attentive to symptoms that indicate overwork so that the so-called nervousness does not arise.

The material was prepared by Zhuravina Alina.

4

Stress, neurosis, depression - conditions familiar to almost everyone modern people... Psychologists and psychotherapists argue that in most cases, the causes of this condition are the inability of a person to cope with negative emotions of a different nature. Depending on gender, temperament and some other personality traits, the degree of susceptibility to psychological problems, their tolerance and recovery differ.

The difference in recovery between women and men

Numerous psychological and physiological studies prove that the autonomic CNS of women and men is significantly different. This affects the functioning of the whole organism and the tolerance of stressful situations and recovery after them. The main differences are:

  1. 1. Men sleep better, their brain is able to stop its activity by 70% during sleep, while women - only 10%. Therefore, the fairer sex sleep more anxiously. For healthy sleep, as an integral part of recovery, women almost always need sedative sleeping pills.
  2. 2. Due to different dominant hormones after prolonged stress, women become whiny, hysterical and touchy, men become aggressive. Therefore, the first is to calm the nerves with pleasant calm activities, the second - activities during which they can throw out their aggression.
  3. 3. Feelings of fear and anxiety are more characteristic of women. According to statistics, they are 30% more likely to commit suicide due to uncertainty about the future. Therefore, support in the form of guarantees that everything will work out is very important for them. This is especially true for recovery from alcoholism or drug use.
  4. 4. Women are much better able to adapt to new conditions and are able to maintain performance in stressful situations. Mothers who have to take care of the child get out of their depression much faster, provided that there are all the prerequisites for this.
  5. 5. It is much easier for women to speak out and discuss problems. Men bury them in themselves, so in the process of recovery it is very important to find the right approach to them in order to win over to conversations.

Recovery tools and methods

Different manifestations and tolerance of severe stress by men and women also determine the differences in the methods of restoring the nervous system, but in general, a similar technique is used. It is best to approach the issue in a comprehensive manner, resorting to the services of competent psychotherapists. This is easier for women with their need to share their problems.

But if there is no opportunity to attend psychotherapy sessions, then you can try to cope with the problem at home.

Lifestyle

The first thing to start with is your daily routine. It needs to be planned without overloading with overwhelming tasks. Writing in diaries will help to collect thoughts, and doing things from the points of the plan will minimize the feeling of dissatisfaction with oneself in conditions of depressive chaos.

A well-designed menu, physical activity and relaxation are three pillars on which mental health is based.

Food

The diet of the day is considered an effective auxiliary method of therapy for literally all diseases, including mental ones. People under stress are divided into 2 types, regardless of gender:

  1. 1. Stress-seizing people find comfort in food, albeit short-term, but pleasure. They are often overweight and have poor skin condition from eating junk food late in the day.
  2. 2. Those who reject food - it is difficult for them to eat even a small piece of food, there is no appetite at all. Such people quickly lose weight in a state of nervous experiences.

And so, and others, you need to make a lot of effort to establish nutrition. Harshness in this matter can become additional stress, and the inability to implement new rules quickly - a new reason to spread rot on yourself. Therefore, the transition to a healthy diet with typical exceptions should be smooth.

To restore the nervous system, you must adhere to the following nutritional rules:

  1. 1. Give up alcohol, cigarettes, fast food, unhealthy store snacks, sugar-containing products.
  2. 2. Organize 5-6 small meals.
  3. 3. Make favorites such products: dairy and sour milk, fatty fish, lean meat, fruits, vegetables: avocados, beets, bananas, broccoli, tomatoes, nuts, seeds, dark chocolate, honey. Men need a large number of proteins.
  4. 4. Drink at least 2 liters of plain clean water daily for women, and at least 3 for men.
  5. 5. Take vitamins if necessary.

Physical activity

Due to the peculiarities of physiology, different workouts are recommended for men and women to restore the nervous system:

  • For women: meditation, yoga, breathing exercises. Desirable - individually with an instructor and in the bosom of nature. Time to choose when you can meet a minimum of people.
  • For men. Strength training will help discharge the testosterone saturation of the blood. CrossFit is ideal, but provided that physical exhaustion and loss of strength did not develop against the background of depression.

Morning jogging in the park and extreme sports are good for both sexes, as long as they do not go against the wishes of the person. They help you get out of your comfort zone, overcome your fears, get new emotions and gain self-confidence.

In addition, the inclusion of sports in life is guaranteed to expand the circle of people for communication, among them there will probably be those who will help not to get depressed in the future.

Recreation

Rest is an integral part of a fulfilling healthy life. A restful eight-hour sleep will help restore strength after a busy day. To sleep better, doing the following will help:

  • taking a bath with essential oils and sea salt;
  • airing the room;
  • turning off all gadgets for several hours;
  • book reading;
  • massage, if there is no one to do - self-massage is well suited.

Spiritual food

Positive emotions help to cope with negative emotions. To draw on them, you need to expand your horizons and range of actions. The most effective activities restoring the nervous system:

  1. 1. Hobbies: from collecting to handicraft. In the second case, it will be possible to combine hobby with art therapy. The realization of creative energy is very important aspect for the emotional sphere of a person. By immersing yourself in the process, you can completely distract from problems and bad thoughts or sublimate them in your creation. Especially handmade will help women whose nature dictates the need to build a nest and make it cozy.
  2. 2. Self-education. Attending trainings, seminars, master classes and courses is a great way to develop and fight depression. Reading books is a pastime that is always useful. Modern technologies provide many opportunities to master a new online profession on their own and radically change your life. If you wanted to study foreign language - the way out of depression is the right time.
  3. 3. Travel - getting to know new places and people always inspires and broadens your horizons.
  4. 4. Communication with those close to you in spirit is a great way to feel your importance and need. These are very important feelings on the way of restoring the nervous system after severe stress.
  5. 5. Meditation - helps to know yourself and escape from the daily hustle and bustle.

American educator, psychologist and author of many books Dale Carnegie said: "Be busy. This is the cheapest and most effective medicine for many diseases." The phrase is very suitable for people who restore the nervous system after shocks.

Passive rest

Both women and men periodically need to do nothing routine all day. Better to devote it to enjoyable activities:

  • watching movies, preferably comedies;
  • a picnic trip to the nearest park;
  • visit to the spa with a full range of procedures;
  • listening to your favorite music;
  • online or real shopping;
  • visiting an entertainment center or favorite restaurant;
  • beach vacation.

Folk remedies

To recover from stress, you can use folk remedies, in this case, you can do without pills. Herbal medicine is effective and available for both women and men.

Teas and decoctions of mint, lemon balm, chamomile, St. John's wort, coriander seeds, motherwort. Prepare simply:

  1. 1. A teaspoon of a single herb or a mixture of several is poured with a glass of boiling water, kept in a water bath for no more than 10 minutes.
  2. 2. After the broth should be cooled and added to the tea, 3 tablespoons 3 times a day.
  3. 3. Before use, it is important to make sure that there are no contraindications to this product.

Aromatherapy:

  • hand-made scented candles will help you relax after a hard day;
  • the use of herbs - chamomile, thyme, mint, citrus and coniferous essential oils for bathing;
  • hand-made or purchased pads filled with medicinal herbs will emit pleasant aromas in the room or in bed and thus have a calming effect on the nervous system.

Pharmacy preparations

Pharmacy preparations help to recover from stress. It is not recommended to take any medications without a doctor's prescription. They can be ineffective or even harmful.

The most popular over-the-counter pills are:

  • Valerian - for insomnia and nervous excitement.
  • Glycine - for emotional instability and to improve brain function.
  • Persen - a drug with valerian as the main active ingredient is used for the same indications.
  • Novopassit - drops used for mild neurasthenia, the main symptoms of which are anxiety, fear, despondency. Acts as a sleeping pill.
  • Valocordin - with neuroses, accompanied by irritability and aggression.

At home, it is quite possible to improve your mental health through diet, activity, herbal medicine and pharmaceuticals. If you need to restore the nervous system after a binge, then it is more advisable to contact specialized rehabilitation institutions - an integral part of the effective treatment of alcoholics - psychotherapy sessions and constant supervision of doctors.

The accelerated pace of activity, lack of adequate rest and the inability to remain alone negatively affect a person, subjecting him to constant and prolonged stress. The situation can be aggravated by personal problems.

Knowing how to restore the nervous system with constant overwork and stress, you can protect your health from serious illnesses.

Effects of stress on the nervous and immune systems

Stress is the body’s response to a strong stimulus. Most often, a stressful situation is assessed by consciousness as a life-threatening problem. This quickly activates the human sympathetic nervous system and stimulates the work of all organs and systems. To conserve energy, the parasympathetic part of the NS is activated, which controls the processes of inhibition and leads to calming down.

Under prolonged stress loads, both parts of the NS are in constant tension. Due to their intensive work, the endocrine and immune systems are actively forced to work, managing the allocation of the necessary different reactions hormones and resistance to the influence of environmental factors. Due to hard work, these organs are gradually depleted.

Long-term stress results in disruptions in their work.

The physical manifestation of such disorders is the occurrence of diseases associated with improper work of the adrenal glands, thyroid gland, genital and other endocrine glands. As a result of the depletion of the immune system, the body becomes susceptible to infections and autoimmune diseases. But any disease creates a new stressful situation, again starting to affect the nervous, immune and endocrine systems.

Most often, finding themselves in situations associated with prolonged neuropsychic stress on the body, people wonder whether it is possible to restore the nervous system on their own.

How to recover from prolonged stress?

In order not to aggravate the harm caused to the body by stress, it is advisable to contact specialists and treat the consequences of nervous tension under their guidance. But you can help yourself and reduce the load on the body, restore nerves without the help of doctors on your own. This will serve as a good prevention of the effects of stress or help to cure them.

There are many ways to recover from stress:

  • proper nutrition;
  • good rest and relaxation during the day;
  • physical activity;
  • taking medication or folk remedies.

It is advisable to combine all of these methods and treat the effects of stress in a comprehensive manner.

Drugs that restore the nervous system

After an emotional shock or prolonged nervous overload, symptoms of neurosis, depression, etc. appear in the form of uncontrollable outbursts of irritability and anger, constant anxiety and sleep disturbances.


Medicines, their dosage and duration of administration should be prescribed by a doctor, depending on the age and condition of the patient.

Drug therapy is based on taking:

  • sedative (sedative) drugs;
  • tranquilizers;
  • herbal extracts (valerian drops, Novopassit, etc.);
  • mineral and vitamin complexes.

The effective restoration of the conductivity of nerve fibers, the normal intensity of the processes of excitation and inhibition of the autonomic NS depends on the correct dosage of sedatives.

Herbs to restore the nervous system

When the first signs of an incipient neurosis, depression or VSD appear, you can independently use decoctions of medicinal herbs. To do this, the easiest way is to buy ready-made tea at a pharmacy.

When compiling the fees yourself, you need to take into account that in the morning hours (up to 13-14 hours), decoctions with stimulating properties (St. John's wort, Eleutherococcus, etc.) are taken. In the afternoon, you need to drink sedatives (cyanosis, valerian, thyme, etc.). This will help you deal with morning soreness and calm your nerves before bed.

For a stimulating morning tea, take equal parts:

  • st. John's wort herbs;
  • coriander seeds;
  • peppermint.

Mix the crushed plants and store in a closed container.

For brewing, take 1 tbsp. l. collection for 1 glass of boiling water and insist for 15-20 minutes (convenient in a teapot). If desired, you can add a slice of lemon or orange with skin to the tea: citrus essential oil stimulates the nervous system well. Jasmine has a similar property. Drink prepared tea in 2-3 doses until midday.

In the evening, another collection will be useful:

  • oregano or thyme;
  • motherwort;
  • valerian (root);
  • hawthorn fruit.


The collection is prepared and stored in the same way as morning tea. For brewing, take 2 tbsp. l. 0.5 liters of boiling water and brew for 30 minutes in a thermos. You can drink ½ cup all afternoon. It is helpful to have a cup of tea 30 minutes before bed.

Physical exercise

To stimulate the body after sleep, it is useful to do any set of morning exercises. If possible, take a few minutes throughout the day to exercise stress relief. It is useful to master diaphragmatic breathing, inhalation and exhalation techniques on account. They will help you relax even in the workplace.

Relaxation and rest

In order for an overworked brain to work with less stress, it is important to observe the alternation of work and rest. With intense mental work, it is advisable to switch to breathing exercises, a walk or simple exercises every 1 hour.


Relaxation takes only 10-15 minutes: during this time you can go to the cooler for water, get out of the office chair several times, etc. It is recommended to sleep at least 8-9 hours a day.

Proper nutrition

The diet for restoring the nervous system after stress should include foods rich in nutrients:

  • seafood and sea fish rich in omega-3 fatty acids;
  • liver and offal;
  • buckwheat (contains a lot of magnesium);
  • chicken meat (balanced vitamin and microelement complex);
  • vegetables and fruits, herbs according to the season.

It is advisable to break the entire daily diet into 5-6 small meals.

If coffee, smoking or drinking a small amount of alcohol is a habit, then you cannot abruptly give up them.

How long does it take for the nervous system to recover?

The timing of bringing the nerves to a good state requires different times, depending on the strength and duration of exposure to traumatic factors. You should not count on an instant result when taking any medicines and folk remedies. All methods of how to restore nerves after severe stress require long-term use, and it is better to make breathing techniques and physical exercises permanent.

Medication treatment should be continued even if symptoms nervous disorder became not very pronounced. The attending physician should cancel the prescribed drugs.