Exercises to help relieve stress. How to relieve muscle tension in neurosis: effective ways

Hello, friends! Frequent worries and anxieties undermine not only our mood, but also our health. The direct link between stress and cardiovascular disease does not even need scientific facts, life itself is so revealing. That is why it is very important to be able or at least know how to relieve nervous tension at home without drugs and alcohol. Both pills and alcohol, of course, can quickly relax to some extent, but this is a “medal” with two sides. There are other, more beneficial ways for the body to get rid of stress.

As part of this problem, sports, the use of soothing herbs (valerian, peony, hawthorn, motherwort), refusal of tonic drinks, meditation are often recommended. All this works! But the effect does not appear momentarily, but you want to calm emotions quickly so as not to bring yourself to angina and headache. Is it possible to somehow help your body and mind quickly relax and calm down? Of course you can. For quick relaxation and stress relief, there are express methods.

Today I offer you, dear readers, some practical tips that can help reduce stress. Some express tricks are easy to apply not only at home, but also at work if a critical situation arises.

Scream into space

It is best to start with this method, because all the others are already aimed at calming the nervous system. But peace of mind will not be achieved if emotions continue to boil in your soul (resentment, fear, anger, anxiety, etc.).

It is believed that it is impossible to splash out "outside" your negative emotions. You need to behave tactfully, politely and well-mannered, even if you don’t like something. But such a position does not bring any benefit to the person himself. In this case, there is a compromise that helps to relieve nervous tension and not offend anyone.

Many probably know that this method has long been used in Japan. But the point is not the Japanese who care about their health, but the fact that “shouting into space” helps to get out of a stressful state and calm down. You can invite a friend over and talk to her. But it's better to do it alone, when there are no real listeners.

Imagine that in front of you is your offender or just a familiar person who understands you. Say whatever is on your mind. You can scream, swear, cry, hit an imaginary object with your hands. Very often people do this in real life and thereby spoil the relationship - the problem becomes even more complicated.

Just do not forget after such a “shout into space” to ask for forgiveness from the offender, because you poured a lot of negativity on him, albeit virtually. When you calm down, send him a ray of light, wish him well, even if you don’t feel sympathy for him in life.

Favorite dishes

In a state of nervous tension, appetite often wakes up. Many do not recommend seizing stress, however, such a desire is very justified from a physiological point of view. There are products that contribute to the release of endorphins (hormones of joy and pleasure) into the blood and thereby raising the mood. The list of such products includes:

• bitter chocolate:
• bananas;
• strawberry;
• avocado;
• dishes with cinnamon;
• spicy dishes.

Therefore, if you are "covered", do not neglect your feelings and impulses - eat your favorite dish. Even if you are a strict advocate of proper nutrition or dieting, make an exception for yourself. A portion of ice cream with chocolate and nuts will give you positive emotions and will contribute to correcting the situation. Even the smell of freshly baked bread can help. Scientists have proven that the aroma of buns and pies has a calming effect on our nervous system.

aromatherapy

Since we are talking about smells, we cannot fail to mention a special method based on essential oils. In order for the olfactory receptors to transmit a signal to the brain and help thoughts and emotions calm down, use essential extracts of the following plants:

• anise;
• orange;
• grapefruit;
• bergamot;
• jasmine;
• ylang-ylang;
• cardamom;
• cedar;
• lavender.

It is enough to drop a little bit of oil into the water poured into the aroma lamp and light a candle. While the room is filled with a pleasant smell, you can perform massages, exercises, and then go for a cup of delicious chocolate tea.

Natural herbal drops that help with sleep disorders and psycho-emotional lability - DreamZzz

Breath

In Eastern practices, there are special breathing exercises that help calm the nervous system, get rid of stress and stop the growing coma of negative emotions. It is about one such technique that is described in the following video, take note:

I hope that the described express methods can help you relieve nervous tension and stress without alcohol. At home, it is not difficult to perform them, the main thing is to pull yourself together in time and act.

Don't let stress take over you!

Stress is a protective reaction of the body to a difficult, uncomfortable situation. The condition is accompanied by internal tension, increased anxiety and a sense of fear.

Relieve stress at home

Get rid of the symptoms of stress through psychoanalysis and techniques that patients perform at home, on the way to work or at the workplace. Folk recipes will help relieve nervous tension: safe tinctures and natural-based products do not cause side effects.

Stress and psycho-emotional stress

Stress is a state consisting of a complex of negative internal processes. Tension is a separate moments that arise due to stress factors and entail serious consequences for the further development of a person.

These concepts indicate the psychological state of a person. Psycho-emotional stress causes physical and mental stress, characterized by a partial loss of control: in this state, a person overcomes difficulties, not being sure of the result of his actions. Stress is the body's response to factors that, for a number of reasons, the human mind perceives as overwhelming difficulties that cannot be dealt with.

Varieties of nervous tension

Nervous excitation is characterized by a load on the central nervous system. In a state of stress, a person does not relax: at night he is tormented by nightmares, and in the morning he feels tired and apathetic. The nervous system is not restored. Mental stress changes the behavior of the individual, making a person aggressive and isolated from others. For convenience, two types of transcendent mental stress are distinguished:

1. The inhibitory type is expressed in a person's low adaptation to new conditions, when he cannot adapt to the tasks set at work and the requirements in the family. His reactions are inhibited and inadequate in relation to the situation.
2. Excessive forms of mental stress (excitable type) are expressed in a change in the behavior of the individual: she moves away from her usual habitat, becomes closed and uncommunicative. Mental stress leads to rapid mood swings. Tension of this type is characterized by increased aggression of a person who has experienced severe stress.
3. Excessive or transcendent forms of mental stress arise due to hypermobilization of the body (a person experiences an emotional breakdown).
4. Outrageous forms violate the coordination of movement. As a result of tension, confusion appears and concentration of attention decreases.

Stress, tension, aggression

Symptoms of psycho-emotional problems

Nervous fatigue is reflected in human behavior. His attitude to life, behavior and society is changing. Symptoms of nervous tension:

• lethargy;
• apathy;
• inhibition of reactions;
• increased anxiety;
• depression;
• manic behavior (a person is focused on one task).

The symptoms and treatment of nervous tension are similar to methods of stress relief. The primary task is to reduce the level of anxiety and fight the main cause of this condition. Without drugs, tension decreases gradually through an increase in human activity and correction of his behavior.

Each symptom of nervous strain is accompanied by exhaustion of the mind and body of a person. Nutrition is disturbed, muscle tone decreases - the personality literally weakens before our eyes. A sign of problems in the body that occur against the background of a load on the psyche: arrhythmia, hypertension, infectious diseases (malfunctions of the immune system), intestinal disorders (constipation, diarrhea, increased flatulence).

How to relieve stress

Methods for relieving psychological stress directly depend on the condition of the affected person. Sedative pills and psychotropic drugs are prescribed by a doctor in cases where exercise and regular techniques do not give positive results. Psychocorrection is a safe technique for adults and children.

Psychological counseling and psychocorrection

The state of mental tension consists of physical reactions that can be learned to control. The method for home use is based on the correction of body reactions. Through breathing exercises, a person learns to control fear, and tension exercises help to concentrate.

Proper relaxation technique

The easiest way to relieve stress is to instruct the body to change the external reaction. To relieve stress and nervous tension at home after a working day, you should take a walk in the fresh air.

The benefits of walking

Walking alone with your thoughts allows you to understand the causes of the current situation and distract from the problem. A change in environment helps to quickly calm down, relax muscles and reduce overexcitation. It is better to take a walk before going to bed to relieve mental stress and prevent insomnia.

Tension Relief Exercise

Mental stress associated with overcoming imperfection is expressed in the behavior of the individual. She is clamped and notorious: her injuries are reflected in the appearance and demeanor of a person. He is stiff, stooped and clumsy. Gymnastics is used to combat internal clamps.

Relieve tension and stress:

• starting position - standing against the wall with an extended back;
• feet shoulder-width apart, arms extended forward (palms pointing down);
• while exhaling, the body slowly pulls up, while inhaling, the body weight is redistributed to the entire foot.

The number of repetitions of the exercise depends on the physical fitness of the person. Psycho-emotional stress due to sudden changes at work or in personal life is accompanied by panic attacks - such an exercise will ease anxiety, and mental stress will disappear within 5-10 minutes.

Alternating body lifts with breath holding. A person needs to stretch out on his toes and draw in the abdominal muscles. On exhalation, the body relaxes and returns to its original position.

Breathing exercises

To quickly relieve stress or nervous tension, you need to calm your breathing. As a reaction to fear and stress, a person develops shortness of breath, choking, pain in the sternum and uneven breathing. With the help of simple breathing exercises, psychological stress is reduced, and a person comes to a normal state. Breathing exercises are suitable for both a man and a woman or a child.

Breathing exercises to relieve tension are easy to remember:

1. Starting position - sitting or standing. The person settles into a comfortable position with a straight, outstretched back. It is important that the chest is even, straightened, and nothing interferes with calm breathing.
2. Closed eyes help to detach from what is happening around. The exercise is carried out at home, at work or in public transport.
3. The first breath is slow and deep. While inhaling, a person counts to himself to five. Air passes through the lungs, the stomach gradually rounds.
4. Slow exhalation. Exhale should be gradual, tensing the abdominal muscles, then freeing the lungs. The complex of inhalations and exhalations is like a wave that first fills a person and then releases.
5. You should inhale through your nose and exhale through your mouth.
6. Between inhalation and exhalation, the breath is held for a few seconds.

Breathing exercises to relieve stress

A simple scheme "inhale for 5 counts - hold your breath for 5 seconds - exhale for 5 counts" will allow you to relax your body and free your mind from disturbing thoughts. Repetition of the exercise helps to divert attention from the stress factor. Breathing exercises are performed for 10 minutes. The exercise is repeated 2-3 times a day.

Restoring the correct rhythm of breathing normalizes the mental state of a person. Before going to bed, the exercise will allow you to quickly fall asleep and get rid of disturbing thoughts.

Equipment for extreme situations

An effective method of relieving psychological stress in a conflict is emergency measures. They use quick techniques to normalize the state in a stressful situation and to prevent a nervous breakdown. Well helps from a panic attack exercise "Boat".

Starting position - sitting or standing. It is necessary to align your back and fold your arms in the form of a boat (palms are connected at chest level, elbows are bent). In order to relieve stress and nervous tension, you should monitor your breathing for 3-4 minutes. At the fifth minute, its frequency decreases. Calm, measured breaths alternate with long exhalations. During inhalation, the lips are closed (inhalation is made through the nose). After a few minutes, the body will relax and the mind will calm down.

Calming herbs and aromatherapy

You can relieve stress in a relaxed home environment. Soothing tea and essential oils, incense and aromatic candles will create all the conditions for relaxing the body.

From internal tension, herbal preparations, which are stored all year round, help. As a natural sedative, herbs are selected: St. John's wort, oregano, chamomile and motherwort. Dilute the herbal taste of tea with honey, cinnamon or syrup. The composition of the collection is selected individually.

Herbal tea with honey

Getting rid of nervous tension at home is easy if you take baths with pine needles and essential oils once a week. Use 10 drops of oils (orange, cedar and lemon tree) added to a warm bath. So you can relieve fatigue. After the bath, it is recommended to drink freshly brewed chamomile tea or a decoction with medicinal plants (melissa and mint).

Useful properties of oils are used to improve blood circulation, in the fight against colds and stress. Incense helps to relax: with the help of an aroma lamp and essential oils, you can calm the nervous system. With the help of lavender, geranium and frankincense oil, a woman can remove severe pain during menstruation (hormonal imbalance causes increased nervousness and psycho-emotional stress).

lingering stress

The result of increased excitability (symptoms: irritability, apathy, confusion) is prolonged stress. A person has a headache, a tremor appears in the limbs, joints hurt, the body aches - psycho-emotional problems lead to pathologies.

The attending physician prescribes drugs that remove the physical symptoms. Psychoanalysis and work on lifestyle helps a person to get rid of stress and its consequences. The danger of a protracted stressful state lies in the disruption of the central nervous system.

Mental disorders manifest themselves in people who have not struggled with constant emotional stress.

The right rhythm of life

It will be possible to avoid taking stressful drugs if you plan your daily routine, make the right diet and take care of the health of the body. Remedies for tension cause drowsiness and affect human behavior, and folk remedies for stress are not dangerous. Good habits developed while working on thinking and behavior will become the prevention of stress in the future.

Sports

To relieve internal stress will help:

• sports;
• new hobbies;
• country trips;
• new acquaintances and meetings;
• timely rest.

Work on your own thinking saves you from stress - the attitudes that a person lives by create his reactions. Stress resistance is developed through self-education and self-knowledge. If a person knows the cause of fear, he is not afraid of the future, he is not afraid of the unknown.

The daily routine is a balanced day, during which the body has time to relax and get the right load. The culture of food consumption allows you to get rid of such manifestations of stress as overeating or starvation.

Physical exercise

The ability to resist stress is tantamount to the ability to control the spontaneous reactions of the body. A pinched body cannot relax, resist stress and its consequences. Physical activity is used to harden the body: jogging in the morning or in the evening before bedtime helps a lot. While running, a person clears the mind and allows the body to release accumulated tension.

It will be possible to overcome stress if you cultivate resistance to problems. Body work increases self-esteem. Development motivates a person to new achievements, and group classes allow you to make promising acquaintances. Stress relief through yoga is based on a combination of meditation techniques and physical exercises. A person learns to look at the world, people and the causes of stress differently. Relaxation is the key to harmony and well-being.

Finding new hobbies

Hobbies and hobbies are the foundation of a personality that develops. The basis of art therapy (one of the best methods of dealing with prolonged stress) is the disclosure of a person, his fears and anxieties through art. Figures, compositions, paintings reveal the true trauma of the individual. Thanks to art therapy, old emotional wounds can be soothed. A person who knows himself is not afraid of the world around him.

New classes are impressions and positive emotions. Positive experiences relieve stress. They switch the person away from the problem, make experiences less significant.

Rest and relaxation

Lack of rest ends in emotional burnout. The person loses motivation and weakens. The less time a person devotes to rest, the more he is subject to external influence. Rest consists of distracted activities: picnics, going to the cinema, communication with loved ones. Such exercises give the body the necessary respite.

Relaxation is aimed at revealing the true desires of the individual. Away from work and family responsibilities, she can make the right decisions. A change of place is a signal of calm for the body.

Conclusion

Stress and psycho-emotional tension are similar concepts that describe a difficult state of a person. Difficulties at work and at home exhaust a person, make him weak and susceptible. Stress is expressed by physical symptoms: the daily routine, sleep and nutrition are disturbed. The longer this state lasts, the more difficult it is to get out of it.

Physical activity, conversations with friends and psychoanalysts help to cope with tension and stress. An individual treatment program is a balance between the desires and needs of a person. For further development, he needs to get rid of stress, which distorts the perception of reality.

Attention! I strongly do not recommend (more precisely, I generally forbid) to be treated independently. Without knowing the dosages of drugs, you can climb into such a hole according to the sensations of an overdose, which will not seem enough. Therefore, legs in hand and to the doctor.

And now - in more detail.

In life, a person is faced with various situations that strain his nervous system: there is no way to respond to insults, fear arises due to a lack of a sense of security, it is not possible to implement plans, and so on.

All conflict situations and upheavals do not remain without traces in the body. As a result of the action of psychotraumatic factors, a person develops a disease called "neurosis" .

It starts almost imperceptibly and manifests itself differently in everyone.

They are prescribed depending on which muscles cannot relax.

Here would be relevant:

• relaxation massages;
• various water procedures;
• drugs for severe symptoms;
• work with a psychologist, psychotherapist regarding the solution of the cause of muscle “clamping”.

Nausea in neurosis

Not all doctors associate this symptom with psychological problems.

Only experienced specialists gastroenterologists or therapists with nausea send the patient for a consultation with a psychotherapist or neuropathologist.

Nausea with neurosis can last from several hours to several days.

And it cannot be associated with low-quality food and take sorbents or bacteria for the intestinal flora - absolutely no result.

Constant nausea in neurosis is often observed with a feeling of disgust for an object, person or activity, if the patient has accumulated resentment, he has dissatisfaction with his life, his health or appearance. Constantly interacting with what a person considers unworthy or bad, with neurosis it will manifest itself through the main symptom - nausea.

There are two treatment options:

• symptom reduction , short-term techniques with the use of antipsychotics or antidepressants;
• long-term psychotherapy aimed at eliminating not only the symptom, but also the causes of neurosis.

Dizziness in this disease

It is enough to associate this phenomenon with the pathology of the NS, since dizziness in neurosis is not always accompanied by problems with internal organs.

A person may complain of weakness, dizziness, although when taking tests, all the results will be within the normal range, the measurement of blood pressure will also not show any pathology.

In this case, we can safely say that the symptom is caused by psychogenic causes.

Dizziness appears with depression, vegetovascular dystonia, anxiety.

It is complemented by noise in the head, increased irritability and sleep disorders.

With dizziness of a psychogenic nature, it is impossible to cure a person from them without the use of psychotherapeutic techniques.

Dizziness can be a symptom of vestibular weakness

If dizziness is complemented by hearing problems, gait disturbances, then we can talk about violations in the functioning of the vestibular apparatus.

In this case, an ENT doctor helps.

With changes in blood tests and examinations of the cardiovascular system, dizziness is caused by neurological or vascular ailments.

The doctor working with the patient cannot immediately diagnose psychogenic dizziness, therefore, a negative diagnosis should first be made - elimination of the physiological causes of the symptom.

In the process of treating dizziness with neurosis, medications, special gymnastics and breathing exercises, as well as psychotherapeutic techniques are used.

Headache in neurosis and its causes

Headache is a faithful companion, but it is practically not observed with.

This symptom does not occur immediately after a stressful situation, but after a certain period of time, after the development of other symptoms, such as sleep or appetite disorders.

Headache in neurosis manifests itself in different ways depending on the localization of pain sensations and the organs involved.

It develops due to:

1. Muscle "clamps".
2. Malfunctions of the vessels of the brain.
3. Without violations of the muscles, blood vessels.

As a result of this classification, the symptoms of a headache in neurosis will differ slightly.

Neuromuscular pain is accompanied by:

• a feeling of pressure on the head;
• numbness of some parts of the surface of the head;
• sensation of pain on the skin surface of this part of the body;
• a person feels a constant tension of the head, which prevents mental processes from working: it is difficult to remember something, focus attention, decide.

The neurovascular nature of the pain will be expressed through the following symptoms:

• throbbing pain in the head;
• pulsation constantly focuses a person's attention on pain, he cannot perform any complex mental work;
• often localized in the temporal region, occipital and frontal;
• accompanied by nausea and weakness.

Headache without muscle tension and pulsation in a neurotic disorder occurs after overwork.

It does not have a clear localization, it is difficult to understand the nature of pain.

Its occurrence is associated with psycho-emotional experiences, therefore it refers to neurotic symptoms.

Overwork can also cause headaches.

How to get rid of a neurotic headache?

It is important for patients with a neurotic disorder to know how to relieve tension and pain in the head with neurosis, because their life depends on it.

In the treatment of this symptom, an integrated approach is used, which helps to reduce its intensity and remove the cause of the neurotic disorder.

For this, several types of patient care are used.

Medical assistance

With neuroses, pain in the head is simply unbearable..

A constant feeling of heaviness, tightness and an increase in the severity of pain leads to a deterioration in the patient's psycho-emotional state.

He becomes irritable, gets tired quickly, does not want to use anything for food, since the process of chewing also causes pain.

To solve this problem, it is necessary to get rid of pain in the head.

To do this, the doctor prescribes:

• sedative herbal preparations (Valerian, Peony Tincture, preparations with motherwort, Nervo-Vit);
• pain medications that relieve muscle or vascular spasm (Spazmalgon, Riabal, Novigan, various analgesics and others);
• vitamins to support the work of the heart and nervous system (various vitamin complexes with vitamins C, group B, magnesium, iron and other trace elements);
• nootropics and anti-anxiety drugs (Glicised, Nootropil, Pantogam), they have a good effect on brain function, normalize sleep, but only the doctor determines the dosage and course of administration.

Psychotherapeutic help

Psychological techniques are used not only to treat headaches, but also to get rid of the causes of neurosis..

It is actively used, an effective assistant, it is also important to use positive therapy methods to restore the psycho-emotional sphere of a person.

Long-term work with a psychologist or psychotherapist is required.

Life style change

Often a person himself leads to the occurrence of neurotic headaches, exposing himself to overwhelming mental or physical stress.

Do not forget about the benefits of walking in the fresh air and good rest

To avoid the development of this symptom to pathology, it is required recuperation of the body: healthy sleep, work and rest schedule, you can help yourself, therapeutic exercises, doing massages, water procedures, tuning in to positive and learning positive thinking.

It is vital for a person to be able to quickly and effectively relieve nervous tension and restore peace of mind.

Harm of prolonged negative emotions was proven back in the 11th century by Avicenna, the great Tajik scientist and physician. He conducted an original and convincing experiment:

two lambs from the same litter were placed in the same conditions, but a wolf was tied near one. The lamb, which saw the predator, refused to eat, became weak and soon died. The other, on the contrary, developed and grew normally.

The human is more plastic than that of the lambs, and is able to adapt to various stressful situations, but its possibilities are not unlimited.

Any strong emotion generates an organism and must be short-term so that our psyche and the whole organism have the opportunity to recover.

How to quickly relieve nervous tension

According to doctors, any physical activity is the best and most effective method of eliminating nervous tension.

Walking tour

Change the environment, if you have such an opportunity, go outside and walk, alternating between the pace of movement (either slowing down, then adding a step) and the width of the steps (change small steps to larger ones). Soon you will notice that irritability and nervousness go away:

the function of the endocrine system normalized, the work of the brain areas responsible for mood was activated, the biochemical processes triggered by stress switched to providing physical activity.

The effect is achieved faster if during the movement you switch your attention from the problem to something else - to the contemplation of nature, to pleasant memories or dreams.

Physical culture pause

• Sit on a chair, grasping the seat, pull it up with force and maintain this position, counting to 7.

• Put your hands joined in the lock behind your head. Press them on the cervical region, and with your whole body resist this pressure.

• Sit on the edge of a chair, lower your arms freely, raise your head up. Count to 10. Then inhale, and as you exhale, bow to your knees. Inhale, as you inhale straighten up slowly.

If you experience emotional fatigue at the end of the working day, then physical activity is essential for you. Sign up for a gym, go in for fitness, make walking a habit.

let off steam

If emotions are running high and you can retire, give vent to feelings, do not hold them back in any way! There are many ways to do this, choose the one that suits you: scream at the top of your voice, beat a pillow or other object, break it, throw something, etc.

By the way, German scientists have proven that women who scream during a family quarrel and break dishes reduce the risk of premature death from a heart attack or stroke many times over.

Breathing exercises

Put your hands on your waist. Inhale deeply through your nose, counting to 8 and puffing out your belly. Then exhale through your mouth, counting up to 16, while pressing your tongue to the sky, as if saying “Sssss”, this makes the exhalation even. Repeat at least 3 times. It is advisable to do this exercise for 15 minutes.

Exhalation through tension relieves all spasms, relaxes all muscles, not only nervous tension is eliminated, but also fatigue.

Abdominal exercises

Retract-protrude, strain-relax, make a wave, etc.

Keep your hands busy

Sort through small things, print on a computer, hold an anti-stress toy in your hands or. The fingertips are equipped with many nerve endings, the stimulation of which we relieve tension.

extreme food

If your health permits, eat a piece of red hot pepper. According to Dr. Furman, an American scientist, this causes a rush of endorphins, hormones of joy.

Touch

Ask someone close to you. Hugs will help you feed on positive energy and restore peace of mind.

Sex

An effective and very useful method that does not have side effects. Pleasure hormones released during the process have a positive effect on the nervous system, relieve spasms and muscle tension, which always accompany a long nervous tension.

Making faces

Have you noticed how small children love to make faces and mimic people? So they intuitively get rid of excessive nervous tension.

It will not hurt you to build faces in front of the mirror, this will help get rid of the emotional burden and, perhaps, cheer you up.

yawn

With a decrease in efficiency and mental tension, we instinctively. In this way, the body helps us cope with the situation by launching an ancient reflex for this.

When yawning, the tone of the whole organism increases, blood flow improves, metabolism accelerates, carbon dioxide is removed faster. These processes normalize brain activity and improve the functioning of the nervous system. Yawning can and should be induced artificially in moments of tension.

tea relaxation

Tea is an excellent natural tranquilizer, having a calming effect on the body, it relieves tension and anxiety. These properties are explained by the presence in the tea leaf of unique elements (catechins, flavonoids, vitamins E and C, carotene), which strengthen and support the nervous system. Green tea is especially helpful for calming down.

Mix 1:1 black and green tea, add lime blossom, currant leaves or berries, horsetail or St. John's wort (or any other herbs you know about the healing properties). Pour 2 tablespoons of the collection with a glass of boiling water, leave for 20 minutes. After straining, add a spoonful of honey. This tea is very relaxing.

Soothing baths

Excellent and quickly relieve nervous tension, are a good prevention of nervous disorders and help with sleep disorders:

• Mix sage, mint and birch leaves (2 tablespoons each) and pour boiling water (2 liters). Infuse for 4-6 hours in heat (possible in a thermos), strain and pour the infusion into the bathroom.
• Pour 5 tablespoons of common yarrow with boiling water (2 liters). Insist in the previous way.
• Yarrow herb, chamomile, sage (2 tablespoons each) mix and prepare the infusion as described above.

Such baths have a vasodilating, antispasmodic, and relaxing effect.

Acupressure (acupressure)

Stimulates the production of natural soothing hormones serotonin and endorphins, acting on biologically active points:

• massage in the center of the chin (on its inner part) the anti-stress point in a circular motion: clockwise - 9 times and the same amount against it.
• Knead, squeeze and slightly stretch the middle fingers for 2-3 minutes.

We smile and laugh

If you can smile even when bad mood, then nervous tension does not threaten you. Of course, there are situations when it is difficult to do this, but it is still very necessary to squeeze a smile out of yourself. Your body will be genuinely surprised by the “wrong” reaction. He will be surprised and agree that everything is not so bad, but it will be even better.

The fact is that there is a direct relationship between the blood supply to the brain and the activity of the muscles of the face.

While smiling and even more so laughter the flow of blood and oxygen increases, the brain works better, which has a beneficial effect on the mental state.

It is for this reason that a smile and laughter relieve fatigue, help to switch to another state, disinhibiting the protective reaction of the body.

Many scientists consider laughter - excellent natural, its effectiveness is comparable to meditation.

Constantly look for, read humorous stories and visit fun sites, watch comedies and communicate with positive people who can “infect” you with a good mood.

Create as many good events in your life as possible, which means emotions and thoughts.

Create your reality! Be positive and healthy!

Every third person lives with constant nervous tension. It is not surprising that the current rhythm of life leaves such an imprint. We are all the time in business, worries, and even on weekends we cannot relax calmly, because we are immersed in thoughts about the negative emotions received during the week.

Do not rush to get hooked on antidepressants if you notice symptoms of chronic stress and overwork. There are many ways to relieve nervous tension without drugs, following which you will gradually achieve harmony with yourself.

Symptoms

1. Loss of activity during the day
2. Constant desire to sleep
3. Frequent irritation and dissatisfaction with others and oneself
4. Lack of desire to keep in touch with people
5. Headache with nervous tension can be felt almost constantly
6. Apathy, depression, unwillingness to live.
7. The temperature rises from nervous tension due to the fact that during this period of life the body is weakened and susceptible to many diseases, the most common of which are SARS, acute respiratory infections, influenza, heart disease and nervous system.

More than one item can be added to this list, but if you have a strong nervous tension, you will feel it right away.

We will talk about medical methods and methods that do not include drugs.

1. Say what's bothering you

The effectiveness of psychoanalysis has been confirmed for more than a dozen years. We are not talking about the need to sign up for a course with a psychologist (although if you want free time and money, this is a very effective way). Most of those who have constant nervous tension are unlikely to decide to go to a specialist. We will tell you how to deal with your stress yourself.

• You can talk about all your problems to a pet, toy, or imaginary friend.

It sounds crazy, but the effectiveness of the exercise is not to keep everything in yourself, starting such a monologue, you can better understand yourself, because one described problem leads to another. So, you can “unwind” the whole bunch of problems by determining what became the root cause of stress.

• Write down on paper what is bothering you

This is an alternative to speaking out loud. Don't limit yourself, write whatever you want. You can write down the impressions of each day. You will get a clear picture of what worries you the most. However, it takes some courage to rid your life of this depressing factor.

1. turn on your imagination

During emotionally difficult periods of the day, allow yourself to switch off for a few minutes and imagine yourself in a happy state. You are on the ocean, at a concert of your favorite band, in a restaurant with your loved one. Breathing will become smoother, the pulse will normalize and you can continue the working day in a more balanced state.

1. Don't forget to rest

At least 4 days a month, give up your everyday difficulties. Rest can be anything: watching a good old movie, sleeping, going to the theater, a trip to the country. The main thing is that it really gives you pleasure and distracts from negative thoughts. 5 days a week to work like a robot and sleep completely on weekends, falling into a "sleepy coma" - this does not contribute to release from nervous tension.

1. Please yourself

Fulfill your big dreams and small whims. Become your own wizard, fairy and best friend. Remember that you understand yourself best, do not expect gifts from fate or loved ones. At least once a month, reward yourself with something: chocolate cake, new shoes, being alone for a couple of days, buying a new book, the list goes on forever.

1. Walk more often

The brain cannot function normally if its cells are depleted of oxygen. Hiking light helps to restore harmony, as well as sound restful sleep.

Effectively such exercises for relieving nervous tension:

Walk fast for a minute, slow for a minute, take long steps for a minute, take small steps for a minute. Such a simple physical workout will help distract from bad thoughts and cheer you up.

1. smile

You may have heard about this more than once: a smile, even a forced one, can improve your mood.

Scientists have proven that the muscles of the face send impulses with a positive attitude to the brain, as a result of which a smile that is strained at first becomes sincere.

It's time to try this method of relieving nervous tension on yourself. When the first symptoms of nervous tension appear, smile despite all the troubles.

Persen is an excellent assistant if you need to learn how to relieve nervous tension from your head.

1. Meditate

Do not be intimidated by this technique, it does not involve years of training and intensive yoga. Meditation is concentration. You can start using this technique with a simple one: follow your breath and keep thoughts out of your head. It's quite difficult, but it makes it more interesting.

By mastering the techniques of meditation one by one, you will increase your productivity and learn how to turn off the negative. At first, 8 minutes a day is enough to practice this technique to learn how to cope with your emotions.

1. Preparations for relieving nervous tension

We would not recommend taking strong antidepressants and tranquilizers without using the techniques described above. If you understand that it is necessary to do this, before you relieve nervous tension with their help, consult your doctor, he will prescribe the most effective and suitable pills for you.

Good support for the nervous system - natural remedies. Decoctions of chamomile, lemon balm, sage or oregano are recommended to drink a little during the day or a glass at night.

Valerian in drops or tablets will help you react more calmly to aggressive events in life.

Glycine is a natural remedy with a calming and nootropic effect. It improves memory, concentration and has a positive effect on brain function. Glycine can be drunk even by children.

Magnesium B is a vitamin that is freely available in a pharmacy and contributes to the normalization of the nervous system.

We hope that you have received all the necessary information on how to cope with nervous tension and henceforth will not succumb to the action of irritants.

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