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

By practicing, you will achieve relaxation, which is very useful for the central nervous system, and you will also have the opportunity to rest and replenish your resources. Over time, you will notice that you begin to react less emotionally 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 a seemingly hopeless situation. And after suffering psychological trauma and serious stress, it will give you a chance to exhale and relax, to feel calm and satisfaction.

You can practice on your own; you don’t have to attend group training if you can’t. Look at the article here, even a beginner who has never meditated can handle the recommendations indicated in it.

2.Sleep

In order for the nervous system to be in order, and for you to feel full of strength and calm, first of all, it is necessary to establish high-quality and complete sleep. Its lack can lead to serious consequences, including deep depression. In the book about human biological rhythms, it was said that after 2 o’clock in the morning melatonin, which is responsible for relaxation and sleep, begins to be actively produced, and in the morning cortisol, a hormone that helps cope with stress.

So, if your schedule is messed up 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 lack of joy in life, accordingly, stress resistance is zero, which causes you to get hurt, or react aggressively to any words and actions of others.

3.Food

It’s also important to reconsider your diet; everyone seems to know about the benefits of fruits and vegetables, but they still prefer semi-finished products 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 consumed so as not to provoke obesity or even anorexia. Even though these disorders are related to the psyche, you still shouldn’t undermine your health.

Avoid eating starchy foods and sweets; as a last resort, eat a piece of dark chocolate. By changing your diet, you will notice how quickly you will begin to get into 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 at it. Swimming or even hardening will also help improve the functioning of the central nervous system. Thanks to this, the body’s ability to resist adverse conditions increases. external factors. You will become more resilient and stable in your reactions, and, most importantly, healthy.

5.Active recreation and sports


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

The main thing is to play sports systematically, without giving up on training, then your shaky nervous system will come to order and “will thank you.” Classes on fresh air In addition to providing the opportunity to quickly recover, they will also help in the fight against insomnia, if any.

6.Energy

If you feel like you don’t have the strength or desire to do anything, don’t put pressure on yourself, but let yourself be lazy and just lie on the couch. When we lose energy, it is important to restore it, otherwise we will use up 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 shouldn’t close yourself off, sometimes it’s important to just speak out to someone who can hear you, and it will become much easier. Just pay attention to the difference - if you simply “leak” information without 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 your soul, healing it with attention and understanding.

Methods

Breathing exercises

  1. Breathing exercises can help you take your mind off 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 simply exist in at the moment. You can find 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. Place your feet shoulder-width apart, take a deep, slow breath, and at the same time spread your arms first to the sides, and then lift them up, clasping your palms together so that they are above your head. Hold your breath and count to 10, then begin to exhale, lowering your arms down. You need to repeat all these steps at least 5 times, then move on to other, more dynamic exercises.
  3. Again, place your feet shoulder-width apart, and while taking a deep breath, raise both hands, palms down, so that they are no higher than your chin. Then hold your breath, spread them apart and make three bends to the left and right, return to the starting position and only then exhale. This will help strengthen the central nervous system, restoring the ability to think not under the influence of affect and emotions. Do also at least 5 repetitions.
  4. This exercise is similar to push-ups, but standing. Place your hands against the wall and do push-ups, only inhale when bending your arms, and exhale when extending. 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 because they think too often, which means that stress and worry significantly shorten our lifespan. And, in order to protect the nervous system from the destructive effects of the surrounding world, he came up with a technique that helps to relax as quickly as possible after stress.

You need to stand straight, pull the back of your head toward the ceiling, this will straighten your back, and pull your shoulders back, pointing your shoulder blades towards each other. Slowly turn your head to the left, trying to mentally look at your heels, looking up all the way to your neck. Then do the same on the right side. Then return your head to its original position and “roll” from your toes to your 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 sensations.

Hand whip

This technique is useful because it helps saturate the lungs with oxygen as much as possible, which will have a positive effect on your mental activity. It also increases blood circulation and relieves tension, helping to achieve relaxation. It's very easy to do - try throwing your arms over your shoulders, clapping your hands on your back. Over time, your hands will become like rubber, which will make you feel the effectiveness of this exercise faster. You choose the intensity of the strokes based directly on your sensations. Usually, the greater the tension, the more actively the person waves his arms.

"Chatting"

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

Conclusion

If you can’t cope on your own, still try to contact a specialist who, after diagnosis, will prescribe the necessary treatment. After all, there are cases when a person wastes time without seeking help, which is why the consequences on the body are irreversible. So take care of yourself and be attentive to the symptoms indicating overwork, so that the so-called nervousness does not arise.

The material was prepared by Alina Zhuravina.

4

Modern lifestyle, constant rush and stress lead to exhaustion of the nervous system.

How to strengthen the nervous system and psyche, stop worrying and worrying about anything? After all, everyone knows that most diseases manifest themselves as a result severe stress and nervous exhaustion.

Today, there are many different ways and methods that will help solve the question of how to strengthen the nervous system and psyche. Many people seek reassurance in food, sports or hobbies to solve it.

Nutrition is an important component of a healthy psyche

A healthy lifestyle and proper, balanced nutrition are, in fact, a panacea for many diseases. How can you strengthen your nervous system with food?

A balanced and varied daily menu will help the body get the necessary vitamins, microelements and nutrients. Thus, negative impact environment(especially stress) cannot affect a person’s health and balance.

First of all, the diet should contain fresh berries and fruits. These foods will help you get the required level of vitamins. Blueberries and blueberries take the lead in this unique ranking, because they provide the body with anthocyanin, an important substance in the body. How does anthocyanin work to strengthen the nervous system and psyche? Its function is that it prevents aging and exhaustion nerve fibers. In addition, blueberries contain a sufficient amount of manganese, which also has a beneficial effect on the nervous system.

Berries and fruits rich in vitamin C should be consumed daily, these include currants, rose hips (tea and decoctions from it), strawberries.

Bananas contain high level magnesium That is why they occupy a leading position among many fruits that are beneficial for the psyche and the body as a whole. Deficiency of this microelement leads to stimulation of the nervous system, increased level nervousness and irritability. In addition, this fruit helps improve mood, as it delivers tryptophan, which is later processed into the happiness hormone - serotonin.

To improve your health you should consume large number vegetables and a variety of greens. The most useful may be:

  • tomatoes (helps produce serotonin);
  • legumes (deliver chromium to the body, which strengthens the nervous system);
  • beet.

When it comes to strengthening nerves, calcium plays an important role. It is its deficiency that often leads to depression and increased levels of irritability. To do this, you should consume milk and fermented milk products.

B vitamins (buckwheat, cabbage, meat, orange juice), iron (beef), selenium and zinc (fish, seafood) are integral components of the diet if you are interested in how to strengthen the nervous system.

How much and how should you rest?

One of the most important components of preserving and strengthening the psyche is full and healthy sleep. Basic recommendations that doctors always remind you of:

  • sleep in a well-ventilated and cool room;
  • do not overeat at night (ideally, it is better to go to bed feeling slightly hungry);
  • Avoid watching TV and listening to music at least 2 hours before bedtime;
  • You can drink a cup of herbal tea made from chamomile or mint instead of using any medications. It is important to consider that medications can become addictive to the body after prolonged use.

Healthy sleep is a powerful barrier with which you can protect yourself from stress and negative emotions. It is during sleep that the body fully restores its strength.

If you can’t sleep and anxious thoughts creep into your head, you can use one well-known technique developed by the English doctor Justin Glass. To do this, while in bed, you need to mentally look around your body (from head to toe), saying to yourself the words that all the muscles of the body are in a relaxed state, that nothing disturbs the body, it falls asleep, saying these words from the first faces. An important component of this technique is the correct sleeping position: you should bend your left leg under you and extend your right leg, turning to the right side. The fact is that it is in this position that the spine completely relaxes and rests, all the spinal muscles relax, and a deep, restful sleep occurs.

Traditional recipes and medications to stabilize the nervous system

To maintain mental health at the proper level, you can use vitamin preparations that are sold at any pharmacy. B vitamins combine well with magnesium. They have a beneficial effect on the psyche and nervous system, fighting stress, depression, nervousness and absent-mindedness. Vitamin B6 helps to achieve sound and healthy sleep, and B12 is a protector against depression.

There are vitamin complexes that contain vitamins B, E and C, and also contain various microelements ( folic acid, biotin, calcium and iron), supporting the nervous system. One of the most popular medications with a similar composition is Superstress.

You can use various herbal teas and mixtures to strengthen your mental state. Such drinks are good to drink in the evening, as they have a calming effect on the human body. Herbal teas:

  1. Mellis tea. It helps especially well with acute forms of nervousness and increased irritability. It stimulates the central nervous system.
  2. Drink made from viburnum berries.
  3. Peppermint tea has a mild calming effect on the psyche and nervous system. You can brew mint leaves as a stand-alone drink, or you can add them to other teas.
  4. Tea made from a collection of herbs valerian, basil, mint and orange blossom helps to relax and restore strength after a hard and busy day at work.

Such herbal drinks will help relieve irritation and fatigue, and also set the body up for sound and healthy sleep.

Once upon a time it seemed to us that we had not nerves, but ropes, and we didn’t care at all. We slept little because we worked better at night, smoked a lot, rarely thought about rest, and relieved the accumulated tension with alcohol.

Over time, everything changed: we lost sleep, our mood worsened, we became irritable and aggressive. “Nerves to hell,” we make excuses.

Just like in the joke: a man is sitting in a bar, drinking beer, when suddenly some guy runs in and shouts in a heart-rending voice: “Lekha, your wife’s bag was stolen while you’re sitting here!” The man takes off, runs into the street - and immediately gets hit by a car. He woke up in intensive care, lay there and thought: “Nerves are completely out of whack! I’m not Lekha, but Vasya, and I never had a wife.”

Those around us also seem to have conspired: it seems to us that they are just looking for a reason to annoy us. In addition to minor troubles, from time to time we experience serious ones, but we don’t know how to resist them. And now our once steely nerves have become like exposed electrical wires, we explode, scream and throw tantrums for no reason or no reason. Our loved ones look at us with caution and try not to disturb us again, so as not to get caught. But first of all, we ourselves suffer. After all, as doctors say, “all diseases come from nerves.”

“I don’t need to get on my nerves, there is someone to spoil them,” say Odessa residents.

Do nerve cells recover?

For the first time, the authoritative Spanish scientist Santiago Ramon y Cahalem stated that nerve cells do not regenerate in 1928. And the opinion that neurons are formed exclusively in the embryonic period of human development, and after birth are only consumed, existed until the 60s of the last century. The phrase “Nerve cells do not recover” was very popular until recently. Many people continue to say this in the old fashion today.

The belief that neurons were being destroyed, and the fear that their supply might run out, also served a good purpose: people tried not to get too nervous, because no one wanted to become a neurasthenic in the near future.

And in 1962, it was experimentally proven that neurogenesis is the formation of new nerve cells successfully occurs in the brain of adult animals. And in 1998, scientists found that nerve cells in the human brain also have the ability to recover.

One more good news: modern German neuroscientist G. Hüter claims that neuronal restoration occurs at any age, both young and old. The rate at which new nerve cells appear can reach 700 neurons per day. Only in a 70-year-old person this happens 4 times slower than in a 20-year-old person.

Among the main enemies that destroy nerve cells are. Stress not only destroys existing cells - it suppresses the ability to regenerate. Same as some chemicals and high doses of radiation.

Canadian colleagues of G. Huether examined long-lived nuns on a magnetic resonance imaging scanner and found that their brains worked perfectly, and they did not have any manifestations of senility. Scientists came to the conclusion that lifestyle and positive thinking nuns: their active position and desire to change the world for the better.

G. Hüter himself concluded that a favorable attitude towards people, understanding - at least one’s own, the ability to organize one’s life, ability, taste for life, and an enduring desire to learn and experience new things have a beneficial effect on neurogenesis. And, in his opinion, nothing stimulates the formation of neurons more than finding a solution to a problem.

How to strengthen your nerves

1. Get enough sleep

The nervous system needs a strong one. It’s easy to say, but what to do if it’s not sweet and serene, like in childhood, but heavy and intermittent? And most importantly, falling asleep becomes a problem. Restless thoughts, like a splinter stuck in your head, prevent you from doing this. The body is not relaxed, but tense, like a string. And only in the morning I finally manage to fall asleep, but it’s already time to get up. And so every day.

To fall asleep, some people start taking melatonin– sleep hormone. But he either doesn’t help them at all, or helps them little. The fact is that the human body produces enough of it. Melatonin begins to be produced at dusk, reaches a maximum from 12 at night to 4 in the morning, and with dawn its level in the blood drops. Melatonin deficiency may be experienced by residents of northern regions during white nights, night owls who work at night, or those who sleep with the light on or with the TV on. For them, taking additional melatonin is an opportunity to get rid of insomnia. Melatonin is harmless and non-addictive.

Many people have trouble sleeping not because of a lack of melatonin, but because of. Psychological stress, excessive physical activity, drinking a large number of drinks containing caffeine, watching the news before bed, sitting on the Internet until midnight overload the nervous system, which eventually becomes unhinged.

Experts say that a sharp increase or, conversely, an increase in calories also negatively affects mental self-regulation.

You can try to relax with auto-training. Its essence lies in the fact that we say certain phrases that should calm anxious thoughts, relax muscles, relieve nervous tension. The following phrases (or similar ones):

  • I feel comfortable and good, I feel at ease, my body is relaxed.
  • My right hand gradually fills with warmth.
  • Now my left hand is filled with warmth.
  • Both hands become heavy.
  • My right leg fills with warmth.
  • Now my left leg is filled with warmth.
  • My legs are getting heavy.
  • A pleasant warmth spreads through my body, my body becomes heavier.
  • I feel good and calm.

If neither turning off monitors in a timely manner, nor a daily routine, nor auto-training helps (many find it difficult to concentrate and convince themselves), you can turn to two more methods of falling asleep.

The first one is soothing herbs: Valerian and motherwort, taken just before bed. (There is an opinion that motherwort should not be taken by men because it reduces potency.)

Second - these are magnesium preparations. For example, Magne B6. Magnesium relaxes muscle fibers, reduces the excitability of the central nervous system, and is an anti-stress mineral. Vitamin B6 contained in the drug is necessary for the normal functioning of the nervous system and the prevention of insomnia. It is important to remember to take Magne B6 before bed. Better yet, drink a soothing herbal tea half an hour before taking magnesium.

Makes it easier to fall asleep and glycine– an amino acid that has virtually no contraindications. Glycine reduces psycho-emotional stress, normalizes sleep, improves mood and increases mental performance.

2. Give food to the mind

The nervous system needs vitamins and minerals, but we don't get enough of them from food. Firstly, because the diet of most people can hardly be called balanced. Secondly, due to problems with the gastrointestinal tract, which most adults have, vitamins and minerals are not absorbed from food in the required quantities. Therefore, in order for the body, including the nervous system, to function normally, it is worth taking them additionally. Pharmacy vitamin preparations contain prophylactic doses.

What foods enhance neurogenesis?

Cocoa. It contains theobromine, which activates. Thanks to it, memory improves and the speed of information processing increases.

Spinach and berries, in particular cherries, black currants, dark grapes. Human brain is penetrated by capillaries, over time they wear out, the blood supply to the brain is disrupted, and irreversible changes occur in it. The functioning of the nervous system is also disrupted. Berries and spinach contain flavonoids that increase the elasticity of blood vessels and reduce the fragility of capillaries, thus preventing their sclerotic damage.

Turmeric. Curcumin contained in this spice prevents the destruction of dopamine, the pleasure hormone, the lack of which leads to depression and anxiety disorders.

Green tea. The catechin it contains neutralizes toxins that have a destructive effect on nerve cells.

Fish oil. Slows down the destruction of nerve cells and improves brain function.

Red meat and poultry. Carnosine, which is found in lean meat, acts as an antioxidant: it reduces the negative effects of free radicals, strengthens cell membranes, increases mental performance and improves memory. Carnosine is used in the treatment of Alzheimer's disease.

Ginkgo. An extract from the fruits and leaves of this tree is used to treat cerebrovascular accidents; it has a vasodilating effect and improves oxygen supply to the brain.

Our brain, and therefore our nerve cells, loves foods containing phosphorus, magnesium, potassium, calcium, iron, and iodine. Therefore, our diet should include fish, eggs, bananas, strawberries, tomatoes, nuts, dairy products and greens.

3. Run away from neurosis

It turns out that positive influence Running and physical activity in general influence the formation of new nerve cells. According to numerous studies, they are the most powerful and reliable way to speed up neurogenesis and improve thinking abilities.

American scientists studying this issue have concluded that running stimulates not only neurogenesis, but also angiogenesis - the process of formation of new blood vessels in the brain tissue, thereby maintaining the volume of brain tissue, which decreases with age in people leading a sedentary lifestyle. .

Thus, running is a great way to improve brain function. Scientists believe that in the treatment of neuroses and depression physical exercise outdoor exercise, including jogging, is no less effective than antidepressants.

4. Take soothing herbal and salt baths

They are recommended to be taken two to three times a week for 15–25 minutes, an hour before meals or 2 hours after them. For a soothing bath, take 300 g of salt, dissolve it in hot water, and then pour it into the bath with warm water. You can also add a decoction of soothing herbs. Collections of them are sold in pharmacies. If you don’t want to bother with decoctions, add a few drops of aromatic oils to the bath to calm the nervous system. This oil is grapefruit, jasmine, clove, bergamot, sandalwood, patchouli.

(Before taking a salt bath, you should ask yourself if there are any contraindications.)

5. Be philosophical about life

Our nervous system is not a bottomless well from which we can endlessly draw energy without giving ourselves the opportunity to replenish it and recover. If you treat it thoughtlessly, it becomes exhausted and the syndrome sets in emotional burnout. Austrian psychotherapist Alfried Pangle called burnout “ashes after fireworks.” Its result is irritability, sleep disturbance, increased anxiety, neurosis, depression.

Prevention of emotional burnout syndrome lies in unloading the nervous system: we set ourselves, do not place excessive demands on ourselves, do not take full responsibility, but try to share powers with others. Don’t forget to relax physically: turn off your phone, go into nature, and at least for the weekend forget about rush jobs and time pressures.

People whose attention is focused exclusively on... also suffer from neuroses. They, like a sponge, absorb bad news, and life seems to them to be a series of troubles and dangers. They live in constant anticipation of misfortune. No wonder their nerves are frayed.

You need to understand: most of the expected troubles will not happen. We “die” a hundred times from troubles that may never happen. And if any of them happen, we will only experience them once. By suffering repeatedly, we engage in masochism. Therefore, we will solve problems as they arise.

Every person experiences stress every day, worries about important things, and worries about loved ones. All this negatively affects both the central and autonomic nervous systems. The result of the influence of negative emotions is the development of various mental and physical illnesses. Therefore, it is important to think in a timely manner about how to stop being nervous and strengthen the nervous system. The solution is much simpler than it seems. Simple and effective methods will help you achieve results.

Hardening

The most effective method hardening is winter swimming. With its help, you can regain your nerves, strengthen your overall health and immunity, and also significantly develop willpower. Gradually developing resistance to cold water is very beneficial for the body. Ultraviolet light combined with heat also has a positive effect. Therefore, during long walks or lying on the beach, a person hardens and saturates the body with vitamin D. You will be able to achieve results if you follow the following rules:

  1. The degree of cooling must be increased gradually.
  2. Procedures must be regular.

Hardening is a complex physiotherapy that has many features. Those who want to use it on a regular basis are recommended to read the relevant books that will help to understand all the issues in more detail.

Physical activity

Regular physical activity increases the body's performance, saturates the brain with oxygen, increases stress resistance, and has a preventive effect against many diseases. The most beneficial effect of it is to relieve nervous and mental stress. Moderate physical activity helps the nerves recover, which is very important for all people.

One of best options are walks in the fresh air. They include light physical exercise, hardening, and psychological rest. Strengthening the nervous system with their help occurs quite quickly. A person only needs to walk for half an hour every day to notice the effect within a couple of weeks.

Tourism is no less effective. It requires much more time, but restoration of the nervous system with its help occurs in a few days. You can achieve results through sports. It is worth paying attention to the following types:

  • Aerobics;
  • Yoga;
  • Pilates;
  • Martial Arts;
  • Fitness.

The most important condition is the regularity of training, as well as its quality.

There is an unusual method that allows you to easily restore nerves. It consists of morning walks on the grass without shoes while dew remains on the leaves of plants.

Bad habits

Giving up bad habits is the main condition for obtaining any results in restoring your nerves. If you continue to drink, smoke or take psychoactive substances, you will not be able to achieve positive changes, even if you take medications.

Alcohol is considered by many to be practically harmless. However, even rare consumption of alcoholic beverages in small quantities leads to increased agitation and disruption of the nervous system. If you drink regularly, a person can develop various diseases that affect the nerves.

Smoking reduces memory and attentiveness, as well as the level of intelligence. The reason for this is the narrowing of blood vessels in the brain, combined with oxygen starvation and exposure to toxic substances present in cigarettes.

Even a cup of coffee has a negative effect on the nervous system. At first she gets very excited, and then her activity decreases sharply. Gradually this leads to her exhaustion. The same applies to various energy drinks.

Proper nutrition

Knowing which foods strengthen the nervous system and psyche will help you avoid nervousness and return yourself to normal. To do this, you will need to create a diet in such a way that it includes all the necessary substances. Important things to consider:

  1. Squirrels. They are responsible for the general tone of the central nervous system, the functioning of reflexes, the quality of memory, and learning ability. Chicken meat, fish, soy, cottage cheese, nuts - they must be included in the diet. This is especially true for people involved in sports.
  2. Fats. Eating fat helps tone the central nervous system, increase performance, and strengthen emotional health. You can get the maximum benefit from fish.
  3. Carbohydrates. This is the main source of energy for the brain, providing a person with comfortable well-being and strong nerves. Cereals are the best food from which you can get healthy carbohydrates.
  4. Vitamins (A, B1. B6, B12, C, D, E). A lack of vitamins leads to memory loss, deterioration of intelligence, problems with immunity and an increased risk of developing diseases, which also affects the nervous system. Oatmeal, eggs, bran, fresh fruits, vegetables, nuts, fish - these are the ones that will help saturate the body with vitamins.
  5. Minerals (P, S, Zn, Ca, Fe, Mg). They ensure the production of substances that are important for the functioning and strengthening of the central nervous system. Fish, vegetables, nuts, cereals, milk, chocolate, chicory - these products contain greatest number useful minerals.

With an unhealthy diet, when a person eats junk food, the result will be the opposite. You need to pay special attention to this.

Daily routine

Drawing up a proper daily plan is a primary task for those who decide to strengthen their nervous system. Conditions are individual for each person. The plan will depend on your profession, work schedule, age, and hobbies. It is important to eat at the same time every day, devote only certain hours to rest, and also include as many useful events as possible in your plan. It is recommended to limit your use modern technologies, reducing the amount of time spent on a smartphone, computer or other electronic devices.

It will be easier to restore your nerves if you pay special attention to your sleep. It should last about 8 hours. Regular lack of sleep will lead to depletion of the central nervous system, neurosis, increased fatigue, decreased appetite and dysfunction. internal organs. It is recommended to go to bed before 12 am and wake up no later than 8 am. Teens and older adults need an extra 1 to 2 hours of sleep after lunch. It is important to create good conditions for sleep: coolness, comfortable bed, fresh air.

Daily routine is especially important for children. Every child has an unstable nervous system that requires a delicate approach. Therefore, parents should be as attentive as possible to their children.

Emotions

People interested in how to strengthen the nervous system at home just need to add more positive emotions to their lives. It is worth reconsidering your view on the world around us now to become a more positive person with strong nerves. If you have a negative attitude, are nervous about anything, and constantly worry, then the nervous system will very quickly begin to deplete.

Seeing the good in everything is a useful skill that will come in handy in life. Positive people are more attractive to others, they inspire and motivate loved ones, and they easily achieve their goals. The following will help you change your attitude towards the world around you: yoga, massage, acupuncture, sports, interesting hobbies. They are also useful for the central nervous system itself.

The emotional issue is especially important when it comes to a child. Parents are obliged not only to eliminate negative factors from his life, but also to create comfortable conditions for development. To do this, it is enough to always treat your baby with understanding and tolerance.

Water therapy

Water also helps strengthen the nervous system on its own. This is why hardening with douches and bathing in ice water is so useful. But there are simpler methods of water therapy:

  1. Rubbing. You just need to slightly moisten the towel, and then wipe your hands, feet, groin, and torso. It is advisable to always follow the same order.
  2. Contrast shower or washing. You will need to stand under cool water for 30 seconds, then the same amount under hot water. The procedure must be repeated many times.

Herbal baths

Like other water treatments, herbal baths are very beneficial. They calm and restore nerves, and also improve immunity, increase vitality, and improve appearance. While lying in the bath, you need to lightly wet your hair, completely immersing yourself in the water. To enhance the effect, you can massage your head. This will help you relax as much as possible. After such a rest, you cannot rinse or wash, so it is recommended to do this in advance.

To prepare a bath, you should use useful plants: thyme, celandine, chamomile, dandelion, oregano, horsetail, lavender, lemon balm, string, black currant leaves, pine needles, nettle, birch leaves, motherwort, mint, calendula, valerian, hawthorn. All of them will help strengthen the nervous system and relax. You need to prepare a special infusion that will need to be added to the bath. If you just want to relax, then the solution should be weak, and if you really want to calm down, the concentration of the tincture will have to be increased.

The following recipes are best:

  • Melissa leaves (60 g) pour water (1 l), boil for 10 minutes, strain, pour into the bath;
  • Mix wormwood, linden, rosemary leaves (1 kg), add water (4 l), boil for 10 minutes, leave to infuse for 20 minutes, strain and pour into the bath;
  • Pour oregano (100 g) with boiling water (3 l), leave to steep for one hour, strain, pour into the bath.

The rest should not be too long - 20-30 minutes of lying in the water is enough. Nervous people You can increase the procedure time to 40 minutes. To achieve a noticeable effect, several sessions are enough.

Pregnant women should be especially careful because... Such baths can harm the health of the fetus. It is recommended to consult a doctor before undergoing procedures.

Medicines

Modern medicine allows you to very quickly strengthen your nerves. In pharmacies you can find special drugs that strengthen the nervous system, and most of them can be purchased at a fairly affordable price. All medications of this kind help get rid of neurosis, nervous tics and other similar problems. They save you from stress and mild psychological disorders associated with the central nervous system.

Drug treatment involves the use of the following drugs:

  • Adaptol. Copes well with neuroses, anxiety, fear, irritability.
  • Afobazol. Tablets for adults. They relieve tension, increase concentration, improve memory, and relieve dizziness.
  • Barboval. Drops that lower blood pressure help relieve tension and get rid of spasms.
  • Valocordin. Well-known drops containing mint and hops. They help normalize mental state, reduce anxiety, and relieve fear.
  • Persen. A popular safe drug that has a weak effect, which is sufficient to normalize the nervous system.

It is necessary to treat the nervous system with medications only after consultation with a doctor. Self-medication can lead to serious consequences.

Traditional methods

Many people prefer to use proven traditional methods to treat diseases. They will have a beneficial effect even on the central nervous system. To do this, you will need to stock up on certain herbs, because... They are the ones that are most effective for restoring nerves.

  1. Mix lemon balm (20 g) with St. John's wort (20 g), orange flowers (10 g), rose hips (5 g). Pour boiling water (100 ml) over the mixture (2 tsp), cover with a lid for 10 minutes, strain. You need to drink one glass of this tea in the morning, afternoon and evening.
  2. Grind oregano leaves (3 tablespoons), pour boiling water (500 ml), leave under a closed lid for 2 hours, strain. Drink half an hour before meals three times every day.
  3. Pour boiling water (200 ml) over dried centaury (2 tablespoons), leave for 12 hours, then strain. Take every day 30 minutes before breakfast, lunch and dinner.

There are also other plants and herbs that quickly strengthen the nervous system: viburnum, St. John's wort, hops, wormwood, motherwort, lavender, calendula, hawthorn, peony, rose hips, nettle, linden, birch, mint. Decoctions should be prepared from them with caution, because... some of them have contraindications. For example, oregano should not be taken by pregnant women because it causes uterine contractions.

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

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

Nervousness and jitters are that feeling of discomfort that you experience on the eve of important, responsible events and activities, during psychological stress and stress, in problematic life situations, and you’re just worried about all sorts of little things. 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 worry, overestimation of the significance of certain events, a feeling of self-doubt and what is happening, shyness, worry about the result.

We begin to get nervous in situations that we consider either dangerous, threatening our lives, or for one reason or another significant or responsible. I think that a threat to life does not often loom before us, ordinary people. Therefore, I consider situations of the second type to be the main reason for nervousness in everyday life. The fear of failure, of looking inappropriate in front of people - all this makes us nervous. In relation to these fears, there is a certain psychological attunement; this 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. Necessary defense mechanism or hindrance?

Our palms begin to sweat, we may experience tremors, increased heart rate, increased blood pressure, confusion in our thoughts, it is difficult to gather ourselves, 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? Do they help cope with stressful situations? Are you better at negotiating, taking an exam, or communicating on a first date when you're on edge? The answer is, of course not, and what’s more, it can ruin the whole result.

Therefore, it is necessary to firmly understand 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 a certain mental mechanism embedded in a 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 eliminate this? Because when you're nervous:

  • Your thinking ability decreases and you have a harder time concentrating, which can make things worse and require your mental resources to be stretched to the limit.
  • You have less control over your intonation, facial expressions, and gestures, which can have a bad effect on important negotiations or a date.
  • Nervousness causes fatigue and tension to accumulate more quickly, which is bad for your health and well-being.
  • If you are often nervous, this can lead to various diseases (however, a very significant part of diseases stem from problems of the nervous system)
  • You worry about little things and therefore do not pay attention to the most important and valuable things 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 stand it 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 by anything, we mostly 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 should configure yourself like this:

I have no reason to be nervous, it bothers me and I intend to get rid of it and this is real!

Don’t think that I’m just talking about something that I myself have no idea about. Throughout my childhood, and then my youth, until I was 24 years old, I experienced serious problems with the nervous system. I couldn’t pull myself together in stressful situations, I worried about every little thing, I even almost fainted because of my sensitivity! This had a negative impact on health: pressure surges began to be observed, “ panic attacks", dizziness, etc. Now all this is in the past.

Of course, I can’t say now that I have the best self-control in the world, but all the same, I stopped being nervous in those situations that make most people nervous, 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 path and there is dynamics and progress, I know what to do. In general, everything I’m talking about here is based solely on my experience of self-development, I’m not making anything up and I’m only talking 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, had not begun to remake myself - all this experience and the site that summarizes and structures it would not have existed.

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

Think about all those events that make you nervous: your boss calls you, you take an exam, you expect an unpleasant conversation. Think about all these things, evaluate the degree of their importance for you, but not in isolation, but within the context of your life, your global plans and prospects. What is the significance of a squabble in public transport or on the road on a life-long scale, and is it really such a terrible thing 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, take a break from the current moment. I am sure that from this perspective, many things that you are nervous about will immediately lose their significance in your eyes, will turn into mere trifles, which they certainly are and, therefore, will not be worth your worries. This psychological setting helps a lot. 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 a big event

Now some important event is inexorably approaching us, during which our intelligence, 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 could be a final interview for the job you dream of, 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 condition does not prevent you from focusing on the goal and achieving it.

And you realize what awaits you ahead important event, but no matter how significant it is, even the worst outcome of such an event will not mean the end of your whole 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 worry arises. This is too important an event to let nervousness ruin it, so I will be collected and focused and will do everything for this!

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

Simple breathing exercises:

It should be done like this:

  • inhale for 4 counts (or 4 pulse beats, you need to feel it first, it’s more convenient to do this on the neck, not on the wrist)
  • keep the air in for 2 counts/hits
  • exhale for 4 counts/beats
  • do not breathe for 2 counts/beats and then inhale again for 4 counts/beats - all from the beginning

In short, as the doctor says: breathe - don't breathe. 4 seconds inhale - 2 seconds hold - 4 seconds exhale - 2 seconds hold.

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

During the exercise, keep your attention only on your breathing! There should be no more thoughts! This is the most important thing. And then after 3 minutes you will feel relaxed and calm. The exercise is done for no more than 5-7 minutes, according to how it feels. With regular practice, breathing practice not only helps you relax here and now, but also generally puts your nervous system in order and you become less nervous without any exercise. So I highly recommend it.

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

Lesson 4. How to avoid being nervous during an important meeting

Pretend calm: even if neither your emotional mood nor breathing exercises helped you relieve tension, then at least try with all your might to demonstrate external calm and equanimity. And this is necessary not only to mislead your opponents about your current state. Expressing outer peace helps to achieve inner peace. This works on the principle feedback, not only your well-being determines your facial expressions, but also your 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 calmer you want to appear, the more relaxed you actually become.

Watch your facial expressions, gestures and intonation: the feedback principle obliges you to constantly look inside yourself and be aware of how you look from the outside. Do you seem too stressed? Are your eyes shifting? 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 your senses, you adjust all your body movements, voice, and facial expression. The fact that you have to take care of yourself in itself helps you get together and concentrate. And the point is not only that with the help internal surveillance you are in control. By observing yourself, you focus your thoughts at one point - on yourself, and do not let them get confused and lead you in the wrong direction. This is how concentration and calm are achieved.

Eliminate all markers of nervousness: What do you usually do when you're nervous? Are you fiddling with a ballpoint pen? Are you chewing on a pencil? Are you tying your left big toe and little toe into a knot? Now forget about it, keep your hands straight and don’t change their positions often. We don’t fidget in our chair, we don’t shift from foot to foot. We continue to look after ourselves.

That's all. All these principles complement each other and can be summarized in the call to “look after yourself.” The rest is specific 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 your answer, carefully weigh and analyze everything. There is no need to try to make an impression in all available ways, you will make one if you do everything right and don’t worry, work on the quality of your performance. There is no need to mumble and get lost if you are caught by surprise: calmly swallow, forget and move on.

Lesson 5. Calm down after a meeting

Whatever the outcome of the event. You're on edge and still feeling stressed. It's better to take it off and think about something else. All the same principles apply here that helped you pull yourself together before the meeting itself. Try not to think too much about the past event, I mean all sorts of fruitless thoughts, what if I had performed this way and not that way, oh, how stupid I must have looked, oh I’m a fool, what if...! Just throw all thoughts out of your head, get rid of the subjunctive mood (if), everything has already passed, put your breathing in order and relax your body. That's all for this lesson.

Lesson 6. You shouldn’t create any reasons for nervousness at all.

This is a very important lesson. Typically, a significant factor in nervousness is the inadequacy of your preparation for the upcoming event. When you know everything and are confident in yourself, why should you worry about the result?

I remember when I was studying at the institute, I missed a lot of lectures and seminars, I went to the exams completely unprepared, hoping that I would pass and somehow pass. In the end, I passed, but only thanks to phenomenal luck or the kindness of the teachers. I often went for 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 unreal number of nerve cells were destroyed. And I still felt sorry for myself, I thought that there was so much that had piled up, how hard it was, eh... Although it was all my fault, if I had done everything in advance (I didn’t have to go to lectures, but at least the material to prepare for the exam and pass all intermediate control tests I could provide for myself - but then I was dominated by laziness and I was not at least somehow organized), then I would not have to be so nervous during exams and worry about the result and about the fact that I would be drafted into the army if I didn’t do something I will pass, because I would be confident in my knowledge.

This is not a call not to miss lectures and study at institutes, I am 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 don’t put it off until the last minute! Always have a ready-made plan in your head, or better yet several! This will save you a significant part of your nerve cells, and in general will contribute to great success in life. This is a very important and useful principle! Use it!

Lesson 7. How to strengthen the nervous system

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 peace. And the next thing I will tell you 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 long-term results; they will make you less susceptible to stress in general, and not just prepare you for a responsible event.

  • Firstly, to correct the physiological factor of nervousness and bring the nervous system to a state of rest, you need to meditate regularly. This is very good for calming the nervous system and calming the mind. I’ve written a lot about this, so I won’t dwell on it.
  • Secondly, go in for sports and carry out a set of health-supporting measures (contrast shower, healthy eating, vitamins, etc.). A healthy body has a healthy mind: your moral well-being depends not only on mental factors. Sport strengthens the nervous system.
  • Walk more, spend time outdoors, try to sit in front of the computer less.
  • Do breathing exercises.
  • Give it up bad habits! Learn to relieve stress without cigarettes, alcohol, etc. Look for healthy ways to relax!

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