Ways to relieve stress. How to relieve stress and nervous tension: meditation and relaxation. Ways to prevent stress

Unfortunately the rhythm modern life ruthlessly provokes situations leading to nervous tension, and sometimes even to stress. Everyone needs to know how to resist stress and how to relieve emotional nervous tension.

Causes of stress and nervous tension

Overwork, physical or psychological, adversely affects the state of the nervous system. Nervous strain is dangerous for a person. Stress does not pass without a trace for the body.

Poor sleep, malnutrition, chronic diseases provoke the accumulation of fatigue in the body, a person loses strength, any little thing unbalances him. Being in such a nervous state for a long time can cause a nervous breakdown.

Signs of a nervous breakdown

The first signs to look out for are:

constant sleepiness
irritability
lethargy
depression

Stress Relief Techniques

Of course, there are many drugs that help relieve the manifestations of nervous tension and stress. But taking such drugs does not solve the problem, but only smoothes the symptoms. In addition, most antidepressants have a weak hypnotic effect. The life of a person who accepts them becomes like a life in a fog. You cannot call it one hundred percent during this period. After the end of taking antidepressants, no one guarantees the body's resistance to stress. The very first conflict situation will return the person again to potent drugs. Over time, it will become more and more difficult to select them.

Some prefer to deal with stress with alcohol. This method is for weak people who do not think about themselves or their loved ones. Moreover, just like taking antidepressants, it does not strengthen the body, but destroys it. In the case of getting used to such a “treatment” of stress, alcoholism quickly sets in, which is difficult to fight, and sometimes even impossible. There is a degradation of the individual, a person becomes a burden not only for society, but also for his loved ones. What could be scarier?

How to avoid a nervous breakdown and stress

What ways of relieving stress and nervous tension do not harm the body?

In order not to become a victim of conflicts, you should reconsider your lifestyle. Remember, it is pointless to enter into disputes, although sometimes you really want to. Hold yourself back. During the tirade of the offender, be calmly silent, but internally do not be inactive, concentrate. After waiting for the conflicting party to run out of steam and fall silent, calmly say: “I don’t intend (a) now to sort things out in such a tone. Let's talk next time" and be sure to leave the room or, if possible, go somewhere.

But that is not all. Often, after leaving, the main phase of the onset of stress begins. The person begins to mentally re-experience the situation. Resentment overwhelms new force, the “correct” words come to mind, which I really want to say to the offender. Tell yourself at this moment: “Stop!” Do not let resentment and anger corrode your nervous system. Agree, most of all the smart words that come to mind, you will never say to the offender, so why turn them over a hundred times in your head? Mentally pity the gloating one and ask Higher power help you deal with resentment and find the right solution.

You should know that resentment is the lot of weak people . Healthy self-sufficient people rarely take offense. Usually, when they find themselves in a conflict situation, they mentally feel very sorry for the offenders, who do not understand that they are wasting their lives, which, by the way, passes very quickly, on empty quarrels and insults, depriving themselves of the opportunity to see earthly beauty and good people.

Conflict people, in fact, spend their lives in a dark basement. Neither the grass, nor the sun, nor children, nor animals please them. At every minute they are ready to explode like a barrel of gunpowder, and thoughts swarm endlessly in the head of the poor fellows how to get even with this or that person. Can you imagine how hard it is for them? Let's take pity on them!

Medicines for stress and nervous tension

Of course, even the most stress-resistant person after a conflict feels nervous discomfort. In this case, an ordinary motherwort tablet will help. Now available in pharmacies different forms this drug, but best action has a remedy in the form of tablets, alcohol tincture is not recommended.

Motherwort has sedative properties, it is taken as a sedative for stress and nervous excitability. The advantage of this drug is that it does not cause drowsiness and quickly relieves excitability. The tool is not addictive.

Valerian

Valerian tablets also help relieve stress and nervous tension, but they cause drowsiness.

Soothing tea

Tea with lemon balm or mint has a good effect. 1 tsp mint or lemon balm pour 250g of boiling water, leave for 10 minutes, drink in small sips.

Rose hip

A decoction of rose hips has a good effect. 1 tbsp fruit pour 500g of water, put on low heat, close the lid, bring to a boil, leave to infuse in heat for 1 hour. Take during the day.

The decoction has a tonic, antispasmodic effect.

Bath with essential oils

Taking a warm bath will help you relax and take your mind off the problem. You can add 5-7 drops of orange essential oil to the bath, which will improve your mood with bright citrus notes, or 7 drops of mint oil, which has a calming effect.

physical actions

splash out negative emotions, and elementary cleaning will help relieve stress a little. Engage in putting things in order, ruthlessly throw away everything that seems superfluous to you. It's very reassuring (but don't get carried away!).

speak out

If possible, please tell close person about the current situation. This is a kind of therapy. Talking out is sometimes very important. But there is one "but" here. You can do this once. If you start endlessly talking about the trouble that happened to others, each time you will experience negative emotions with renewed vigor that will not add peace to you.

Rest can help you cope with emotional stress

A hackneyed phrase we got from Scarlett O'Hara: “I won't think about it now. I'll think about it tomorrow" - not a whim of a capricious woman. This is wise advice.

Many problems in the evening seem absolutely insoluble. But miraculously, waking up in the morning, a solution to the problem comes to us, or it suddenly turns out that the problem is not a problem at all, and you should not get hung up on it.

Distract yourself in the evening from solving problems. Give rest to the nervous system. Watch a good movie or vice versa, go to bed early and get a good night's sleep.

How to develop stress tolerance - stress prevention

A weak sick person is very prone to nervous breakdowns and stress. From this it follows that a healthy and strong person has a strong nervous system, the absence of chronic diseases creates a favorable psychological background.

Walk more often fresh air especially in green areas or near bodies of water. Water is a wonderful means of relaxation, it will help you quickly get rid of nervous tension and ease the grip of stress.

Learn to see beauty and appreciate it. Rejoice in the new day, the sun, rain or snow, flowers and grass.

Get rid of unpleasant thoughts. When a problem arises, try to quickly find a solution, if it doesn’t work out, postpone its solution until tomorrow. This means, do something completely different and try not to think about it.

1. General concepts about stress
2. How to calm your nerves and get rid of stress? 14 extraordinary ways from a psychologist
3. How to relieve nervous tension and say “no” to stress at home
4. Stress? No, have not heard

Stress - this is a response of the human body to overstrain, negative emotions, or simply to monotonous fuss.

It arises within us as a reaction to external circumstances that we perceive as stressful. That is, stress depends on us, on our reaction to certain circumstances. That is why all people react differently to the same things: someone can become depressed from one unfriendly glance of a passerby, while the other maintains iron calmness when everything around is collapsing.

Any stress is an overstrain of the muscles. Accumulating, internal tension provokes the so-called muscle clamp, which intensifies over time under the influence of subsequent stresses.

Muscle clamp ("muscle shell", "muscle block") is a state of chronic tension of various muscle groups responsible for the expression of emotions (including clamps on internal organs). Almost every person has such clamps. All this is the result of unexpressed emotions and childhood traumas that we may not even remember. The more muscle clamps, the faster man tired, the more negative he has, the poorer and more monotonous his emotional life.

It should be noted that severe stress affect health. Stress reduces immunity and is the cause of many diseases (cardiovascular, gastrointestinal, etc.). Therefore, it is necessary to set yourself a positive attitude in life.

2. How to calm your nerves and get rid of stress? 14 extraordinary ways from a psychologist

Here are some effective ways to calm your nerves and relieve stress:

1. Try to laugh! Laughter reduces the level of cortisol (stress hormone) in the body by 26%. Laughter therapy helps to recover by 40% after a heart attack, in addition, laughter is an excellent physical activity.

2. Massage. It relieves muscle tension. You can also self-massage by rubbing your arms, shoulders, and neck.

3. Do things that help you relax. : books, music, hot bath and so on

4. Meditation.This is one of the most effective ways. As it helps to put thoughts in order.

5. Full sleep .Dream the best medicine from all diseases and from stress as well.

6. Speak out. Sharing your feelings with a loved one helps to calm your nerves and look at your problems from a different perspective.

7. Crying.Crying is another effective way to get rid of stress. Look at the children, they cry very often, but after a moment they are running again cheerful and joyful. All because they do not accumulate pain and resentment inside themselves, they will cry and move on. Unfortunately, adults rarely use this method, since it is not customary to cry in society, tears are considered a sign of weakness.

14 extraordinary ways from a psychologist

1.Comb

During the working day spent in front of the monitor, the mimic muscles tense up so much that the head becomes heavy and starts to hurt. One way to avoid stress is to comb your hair for 10-15 minutes. Helps to "disperse" the blood and relax the muscles.

2. Eat something tasty

Delicious food is an effective anti-stress dope. Save good mood, oily fish, which contains omega-3 acids, which are very useful for the nervous system, helps relieve stress. If you don't like fish, eat ice cream or a banana. These products work just as well as antidepressants.

4. Rub your palms

Another simple way to relieve nervous tension and avoid stress. You need to rub your palms against each other with all your might until they become hot. It is also useful to rub the ears well. So you can cheer up and focus on work.

5. Wash away conflicts and stress

A 15-minute shower helps to cope with emotional negativity. Stand under warm water jets to massage your head and shoulders. Soon you will feel how the water takes away everything unnecessary.

6. 27 items

Oriental practitioners teach: "If you want to get rid of sadness, move 27 objects in the house." It is believed that this frees up space for energy, which can slide freely in the right direction. Try this method, and see for yourself that it helps the brain to switch, distract from problems and relax.

7. Staircase

Do a 30-second up and down jog - this exercise will increase the flow of oxygen to the limbic parts of the brain responsible for managing emotional stress.

8. Paints

Psychologists have found that coloring pictures for two to three minutes during periods of increased stress five times increases the likelihood of completing the work on time. That is, you can not only survive stress, but, perhaps, create some kind of masterpiece.

9. Hibiscus tea

With the accumulation of radicals, a person experiences a feeling of anxiety and panic conditions characteristic of stress. Hibiscus does not allow the radicals to concentrate, it kind of liquefies them, and thus helps to relieve stress without making you sluggish.

10. Wave your arms

For many people, stress is expressed in the fact that the muscles of the shoulder girdle, neck and lumbosacral spine are clamped, lose elasticity - hence headaches and back pain. good help in this case, massage or swimming can be provided. At home and at work, you can perform simple relaxation exercises: you need to rotate your arms, bend them in different sides, and also do swings with your legs.

11. Cleaning

Putting things in their places helps to streamline thoughts, focus. In addition, a neat appearance of shelves, drawers, cabinets gives a kind of psychological effect - a person unconsciously transfers the external order and organization to his own life.

12. Minute to think

Find an opportunity to stay at home alone to organize your thoughts. Turn on your favorite music, get your favorite treat out of the fridge, sit in your favorite chair. Think about what you would like most of all, and write down the desire on paper. Having a clear plan will help you decide what to do next.

13. Aromatherapy

Smells are strongly associated with emotional memory. Therefore, it is very useful to have on hand a fragrance associated with the minutes experienced. strong happiness, delight, bliss. Breathe it in more often, it will help to maintain a good mood. The smell of orange and tangerine has a calming effect.

14. Dancing

Be sure to dance at home! Rhythmic movements to the music well help relieve stress. In addition, dancing is perceived as entertainment, in contrast to the same workouts in a fitness club.

And these are just a few of the ways.

3. How to relieve nervous tension and say “no” to stress at home

There are several effective ways to get rid of stress at home. Here are a few of them:

1. Clear your head of unpleasant thoughts

We often start chewing in the brain the annoying chewing gum of thoughts about unpleasant events. current day and we can't stop. This is very exhausting and despondent and does not contribute to getting rid of stress. At such moments, we are simply worried about something or trying to find some solution for ourselves.

4. Take a contrast shower

Approximate scheme:

Warm shower (for the body to get used to)
Hot shower (as long as it's nice)
Cold shower (20-30 seconds or more)
Hot shower (20 to 40 seconds)
Cold shower (about a minute or more)
Hot shower (20 to 60 seconds)
Cold shower (as long as it's nice)

A contrast shower is a much softer and more affordable means of hardening the body than winter swimming, everyone can do it. This procedure is not only able to relieve stress and improve mood, but also greatly tempers the body. But it should be borne in mind that all hardening procedures, including a contrast shower, should be performed while being healthy. Otherwise, you will only harm yourself.

5. Listen to music

The pleasure you get from listening to music is also directly related to chemical processes in the brain. They are triggered by a harmonious sequence of sounds (or not quite harmonious - depending on your taste) and cause a feeling of happiness and euphoria. Even sad and gloomy music can cheer you up, provided that you like it, no matter how paradoxical it may sound.

If you are tired and want to relax, then it is better to listen to something more contemplative and "enveloping", you may not like this music at first, but at least you will rest. At the same time, try to relax and "endure" at least 20 minutes, try to forget about all the problems and do not think about anything, "dissolve" in the music. There is a special one.

6. Contemplative exercises while walking

To relieve stress, you can walk a little and breathe. It is better to choose a calm and quiet place, such as a park. Avoid hype and large crowds. During the walk, again, try to relax, free yourself from thoughts, look around more, direct your gaze outside, and not inside yourself and your problems. Contemplative exercises are good for calming. Sit on a bench and look at the tree, peer into its every bend, try not to let anything else take your attention certain time. This is a subspecies of meditation practice that can be done at any time, even during a lunch break at work.

When walking, the pace of the step is slow, do not run anywhere and do not rush. You can combine it with sports, take a walk, breathe, get to the horizontal bars and bars - hung pulled up and stress as usual!

7. Start relaxing on the road after work

Even if the day did not turn out to be particularly difficult in terms of nervous stress, then all the same, the road home can be very tiring or spoil your mood. Many do not know how to relieve stress after work and continue to accumulate it on the way home. Therefore, already on the road, start turning off thoughts about work and current problems, abstract from what is happening, do not succumb to general anger and nervousness, the atmosphere of which, as a rule, reigns in public transport and on the roads.

Be calm, try to suppress those impulses within yourself that lead to the fact that you begin to get angry at someone and swear out loud or to yourself. Since all this negativity can put the finishing touches on your evening picture of stress and tension and finally exhaust you. Let others get angry and nervous to the detriment of themselves, but not you!

8. Stress is easier to prevent than relieve!

Try to avoid those thoughts that depress you. Remember, if you can't change anything, then don't dwell on it. Don't waste your energy on this.

4. Stress? No, have not heard

Initially, stress was created as an additional resource that forced a person to act in moments of mortal danger. Alas, these days, more and more people are exposed to it without any objective reason.

Now all sorts of horrors are constantly shown on TV, such as theft and murder, fraud and fraud. Particularly impressionable after watching such programs begin to see the threat everywhere. That is, to experience stress, as danger lurks at every step (in his thoughts, not in reality).

What to do to permanently delete the word stress from your vocabulary?

In any situation, remain calm. Remember that many events that happen to you are not worth the nerves that you spend on them.

As long as you are alive, you are able to fix everything. If there is no way to influence the situation, try to find positive sides about what happened to you. Always control your thoughts as soon as you notice thoughts behind you negative character immediately switch to something else.

From the fact that you will scroll over and over again in your head all the bad things that happened to you, nothing will change. Unless the state of health will worsen and the mood will constantly be at zero. And most importantly, smile, a smile can cheer you up even in the most desperate situation. And there is a solution.

The expression “all diseases are from nerves” is common among the people for a reason. Regular exposure to stress leads to poor sleep, loss of appetite, changes in complexion, not for the better, of course, and constant irritability. Nervous tension affects working capacity, relationships with friends, colleagues, family members suffer.

In order to improve your mental and emotional condition, it is not necessary to use drug treatment. The following methods will help to tone the inner spirit.

25 ways to relieve nervous tension

Walks in the open air. Just 10 minutes of time spent outside will help you get out of a stressful situation and calm your nerves.

Calm and pleasant music leads to relaxation and inner harmony. Having a player or its analogue with you, you can combine business with pleasure. Like listening to music on the way to work.

A distraction from past troubles. You should remember only the positive moments of the past years. If only negative episodes pop up in your memory at the present time, you should not think and talk about the past at all. In order to create the impression of a full-fledged, filled personality and believe in it yourself, you should live today.

Stop reverting to the same experiences. Work in nature helps to get rid of obsessive thoughts. It is enough to switch your attention to something else, and the obsession with an obsessive thought, idea, emotion goes away by itself.

Calm breathing. Excessive excitement leads to increased breathing and heart rate. By slowing down your breathing, you can start the reverse process and calm the nervous system.

Count up to ten promotes the curbing of emotions and acceptance constructive solutions. Also, you can count backwards from ten to one before continuing an important dialogue with the interlocutor.

Positive reassurances in conversation with yourself will help you control your inner state and set yourself up for a positive wave.

Don't condemn yourself for an action already taken. Reproaches for the deed will not change the situation, but will exacerbate nervous experiences.

A couple of hours of sleep during the day. Growing fatigue sooner or later leads to overstrain, as a result of which the mental state suffers.

Chat with friends. A calm, confidential conversation with a loved one brings you out of a state of depression and prolonged stress, and the wise advice of a reliable friend will help you get out of a difficult situation.

Avoiding excessive consumption of caffeinated beverages. Coffee is a strong stimulant, which not only leads to increased tension, but also contributes to the wear and tear of the heart muscle.

Visiting massage sessions. The adoption of procedures that promote relaxation of the body will help relieve tension not only from the muscular, but also from the nervous system.

Time management. Time management and doing things in order of priority will help you not worry about forgetting something and not be nervous for nothing.

Life without too much haste. Taking the required amount of time to complete tasks. Rushing will not help you solve a hundred accumulated questions in one minute, and stress will only aggravate your condition.

Rational load distribution. A balanced division of work and rest will help to avoid overload caused by a sudden accumulation of cases that require a momentary decision. Also, one should not forget about the time that must be devoted daily to relatives, friends and hearth. This will be the key to strong and healthy relationships within the family.

Recourse. If there is a situation from which you cannot get out on your own, you should involve those whom you trust in resolving the problems. Your loved ones will always be happy to help you.

Attitude with humor to everything that happens. Laughter is the best cure for depression. Therefore, sometimes doing funny and eccentric deeds, you can not only help yourself, but also prolong the life of others.

Postpone until tomorrow what can wait today. Having unloaded your working day, you can highlight required time for relax.

Keeping a diary. If the negative experiences that have accumulated during the day do not want to leave your head, you can give them to paper and forget.

Friendship with a smile Once again, it is worth advising to laugh and smile. Visiting a funny show, a comedy film session, entertainment club cheer up, relieve fatigue and nervous tension will disappear by itself.

Forget the little annoyances. Losing a small amount of money is not worth the frayed nerves. If after a conversation with a person an unpleasant aftertaste remains and it is not possible to resolve the conflict, it is enough to simply limit communication with him.

Carrying out cleaning. Order in the head begins with cleanliness in the house. When each thing finds its place, thoughts are also ordered and life becomes easier.

Look at everything with optimism. The only person you will spend your whole life with is you and only you. And it depends only on you who you have to see in the mirror every day.

Be yourself. You should always strive for excellence and work on yourself. But excessive zeal in self-development will not give the expected results and will lead to the development of low self-esteem.

Don't take responsibility for what you can't control. Not a single person can control every situation, so you should come to terms with the fact that some events can develop without your participation and desire.

IN modern world All people are subject to excessive mental stress. Less stable individuals fall into depression, which can last for years. But do not despair. Laughter therapy, communication with people, physical exercise and creative activities help to get out of the state of depression and restore inner balance.

Take care of yourself and be happy!

Good day, dear readers of my blog! In the current post, I would like to touch on a problem that almost everyone faces. I, too, was no exception. We are talking about nervous tension and stress that lie in wait for us almost everywhere: at home, at work, in in public places in public institutions...

If to speak plain language Stress is our body's defensive response to an external threat or stimulus. For example, you, as the head of a department, having learned that a subordinate has made several mistakes in his work, begin to resent with anger and shout at a negligent employee. So the human body in some cases reacts to a potential danger, thanks to which it demonstrates the ability to survive. It should also be noted that stress can be positioned with a plus sign if we are talking about an overabundance of positive emotions.

Why does it occur?

Of course, there are many reasons why nervous stress occurs. You quarreled with your husband and you can already safely talk about emotional and psychological imbalance. And if conflicts in the family are protracted, then depression is not far away. It does not make sense to list the entire arsenal of causes of stress, since each person is individual and each has his own attitude to life's problems and troubles. The most common stress factors that provoke a "nervous" strain are:

Illness, death of a close relative;
Departure of a spouse;
Divorce (dissolution of marriage);
own disease;
Dismissal from work;
Imprisonment;
material difficulties;
Taking a "well-deserved rest".

Naturally, this list is not exhaustive.

Remember that release from nervous tension is a process that requires a certain amount of time and an integrated approach. For example, I naively believed that 2-3 yoga classes would be enough to normalize the work of the nervous system. Of course, there are a lot of ways that effectively eliminate the problem of stress, but, unfortunately, there is no universal one.

Creative activity and physical activity

The psychologist's advice boiled down to the following: one should by all means distract oneself from negative thoughts and experiences that were the result of nervous tension. BUT best way not thinking about the bad is doing some creative work or a manifestation of physical activity. If you are used to singing at your leisure, then be sure to use this weapon to improve your emotional and psychological mood. As an alternative to this activity, you can go for a walk with friends or spend time outdoors with your pet.

Enough strong stress reliever is a sport. woman to calm the nerves, it is recommended, in particular, to swim in the pool or take a short jog in the park. How else can you do without outside help solve the problem in question? It was a real discovery for me that some experts advise reading aloud the poems of your favorite poets. It turns out that this can really improve your mood.

Breathing exercises

It turns out that at home you can overcome nervous tension if you correctly adjust the rhythm of breathing. And to do this will not be difficult. Just remember that you need to exhale the air twice as long as you inhale it. You can, for example, count up to 8 when exhaling, and up to 4 when inhaling. And breathe measuredly and evenly.

Communication is the best medicine

Want to calm your nerves as quickly as possible? Then connect more with others. Moreover, you can tell about your experiences to a friend or girlfriend not only in person, but also by phone. If you are in the workplace, then you can open up with colleagues with whom you have developed friendly relations. This, of course, should not be done at the expense of work.

Even if you are not psychologically inclined to share your problems with others, then make an attempt to talk on neutral topics. I'm sure after that constant feeling tension subsides.

Laughter not only prolongs life

An effective way to get rid of stress is to laugh heartily. Unless, of course, you have a sense of humor. And if you have no idea about how to relieve stress at work, then ask one of your colleagues to tell you a good anecdote or a funny anecdote from life. Even such a simple solution to the problem will increase the level of endorphin in your body and ease your emotional state. Remember, the more you laugh, the faster the blues will recede.

Music

One way or another, but there are additional methods getting rid of stress. One of them is listening to music that belongs to the “relaxation” category. As a rule, the sounds of rain, noise sea waves has a calming effect, and an unprecedented lightness is felt in the body. But you can also calm your nerves by enjoying your favorite songs and rhythms. I have personally verified that this is the way to go.

Phytotherapy

Of course, you can deal with the problem of nervous tension and with the help of herbs.

For cooking healing composition you will need water (2 tablespoons) and hawthorn flowers (2 tablespoons). The latter should be brewed in boiling water for no more than a quarter of an hour, and then strain the infusion through gauze. You need to take it three times a day, 70 gr.

As an alternative to hawthorn flowers, sweet clover or bogweed flowers can be used. The recipe for preparation and the rules for admission are the same.

If during stress there are intestinal spasms, then healers recommend using a decoction of lemon balm and mint.

You can be sure that even without drugs, the fight against stress can be quite effective. And if for some reason one ingredient from the above did not suit you, then feel free to experiment with another.

aromatherapy

Aromatherapy is also great female way relieve stress and nervous tension. Fill your apartment with the scent of soothing oils, have a relaxing evening in the bath with foam, aroma, and spa treatments.

For women

We, women, are special creatures and we relieve stress in a special way, perhaps even much easier than men. It can be shopping, a delicious piece of cake in an expensive restaurant, going to a salon, a solarium, loud tears alone, calling friends. In principle, there is nothing to worry about in such a struggle, if your stress is not daily, then it threatens with extra pounds or an empty wallet.

By the way, there is another way that always helps me personally! It's… cleaning. Yes, yes, and it’s useful and indeed, you kind of clean out all the negative energy from your soul and from your home.

If stress often attacks you, then it's time to change something in life, analyze yourself, your desires, your goals, look for another job, ask for a raise, talk to your husband, or maybe just find your favorite thing and then you will stop responding to every little stress.

How can mom relieve stress?

Of course, many are interested in how to quickly restore the emotional and psychological balance to those who recently gave birth to a child. Several recommendations.

Firstly, it will be useful for a young mother to do physical exercises from the “light” category. For example, you can take a short walk.

Secondly, baths with the addition of chamomile or sage help to relieve severe nervous tension.

Thirdly, to calm the nerves, you can drink green tea.

breastfeeding mother to restore psycho-emotional balance, you will need ordinary glycine, which normalizes sleep and improves memory.

How to relieve nervous tension in a child?

Children are also often stressed, causing them to become irritable, tire easily, and eat poorly. Home treatment options here depend on the age criterion. In particular, if we are talking about a six-month-old baby, then to calm him down, it is enough to sing a song to him or give him a gentle massage.

Parents of a three-year-old toddler who already knows how to speak should make sure that the child himself talks about his experiences. Already from the age of 4, fathers and mothers should regularly talk with the baby about everything that could potentially bother him. You can not hope that the stress in the child will pass by itself. Moreover, experts advise resorting to medical treatment of nervous tension only as a last resort. As for teenagers, their mental problems are optimally solved directly with a specialist.

I only brought basic ways that directly or indirectly help eliminate stress. As already emphasized, any universal remedy does not exist. But you have to try and experiment.

I hope the above information will be useful for practical application. Don't forget to subscribe to the blog update to stay up to date! Good luck to all!

How to relieve nervous tension and stress

Nervous mental tension, symptoms, stages and how to relieve nervous tension in its various stages, what you need to know, treatment.

Good time everyone! Let's talk about nervous tension. The tension that arises as a result of various psycho-emotional stresses, whether it is a solution to some problem or experience.

It is very important for anyone to learn to recognize this or that tension in time and throw it off in time. Know how and what to do in a situation of mild or strong tension, which can easily turn into neurosis. This is primarily our health, both mental and, of course, physical. Everything is nearby.

How to relieve stress, what methods and what stages of stress are in general. In order to control your emotions, manage them and catch yourself in time when tension arises, you need to know yourself well and your individual characteristics. Only this will allow you to respond positively and correctly and switch. And of course, this will require some strength and energy from you.

I will write in my own words, without any scientific expressions, it will be easier for me and I think more understandable to you.

1) Light tension which occurs quite often. We can experience such tension many times during the day. It arises as a result various reasons, starting from the usual disappointment in something; irritation; dissatisfaction with something not so significant; not a very disturbing, unpleasant memory something; excitement when meeting with some person who causes us not the best feelings.

And even when meeting someone we like, something can bother us. In this case, a slight tension can even flow into a stronger one.

But now oh light tension which occurs as a result of something unpleasant, but few significant for us. Have you noticed, felt this tension in your head (body), how can it be removed?

Such tension is removed quite easily, almost always we ourselves do it unconsciously - we were distracted by something that made us switch our attention and the tension and the very reason for its occurrence remain outside our head, without images and thought processes.

I don't think any more words are needed here. it was important switch your attention. And since the problem was insignificant, it was not difficult for us to do this.

But another scenario was also possible. You kept your attention on this unpleasant moment. They got hooked mentally and began to scroll through the negative in my head, perhaps looking for an answer, or simply analyzing. But after all, this situation is unpleasant for you, which means that by holding it, even if it is a minor nuisance, you mentally draw it in images and see some kind of internal dialogue with yourself, gradually raise the tension.

Often this can happen when a person, while doing some business, got distracted, deliberately forgot, but at the same time kept the negative inside himself, in the images and feelings that he experienced then and began to experience now. At that moment, it was best to stop and let go of all this not necessary information in my head, but it didn't work. As a result, consciously or not, you went into a state of overvoltage.

2) Increased voltage. Tension, which noticeably takes away our strength. We will feel, after some time, a decline in energy, even weakness and, very possibly, unpleasant sensations in the head. Such tension arises during a significant emotional experience or if a person is in a state of thought process over the solution of some important problem for him, solves some tasks he needs, is in a mental search for something.

In principle, this is a normal state in which we all stay from time to time. Especially those people who are engaged in business, politics and many others who are in constant search, make some important decisions, etc. Yes, this is not the most beneficial tension in terms of health, but it does not become intrusive.

A person realizing that he is tired and he needs to rest, may well collect his thoughts, let go of the problem and relax. Or, if it was some kind of trouble, it’s enough to calmly push it out of your head by being busy and switching your attention to some pleasant or attention-demanding activity.

You may have to make some efforts on yourself, but it is important that this state is controlled and, with everything else, very well suited for working on yourself, searching and analyzing yourself.

Here the main thing you need to understand for yourself, to determine the point when you begin to feel significant fatigue and regardless of the positive or No solving some problem let go for a while and give it to your brain to rest. With a fresh head it is always easier to find a solution. Yes, and problems and troubles do not look so scary if you step back a little and let them go.

Many do not know how to stop in time and continue to search for a solution or scroll through the trouble, hoping to still solve the problem for themselves, to find the answer so that first of all calm yourself down but by doing so, they only bring themselves into a state of intense tension. And not only does a strong, exhausting tension arise, but also intrusive thoughts. The problem simply does not go out of my head, even if you try very hard to switch to something, occupy yourself and thereby be distracted.

3) Strong nervous tension and obsessive thoughts. This state, moreover, has the strongest Negative influence on the human psyche, but also on the whole organism as a whole. Nervous system literally exhausted. And the longer this state lasts, the more difficult it is to get out of it. The body weakens, there is a strong, both physical and mental fatigue, there is a possibility of a state.

Moreover, the more persistently and quickly you try to solve the problem, because you really want to calm down as soon as possible, the faster and more you exhaust yourself. In this state, it is difficult to concentrate on work, concentrate attention and remember something.

In this state, we are not able to solve and look at the problem in a constructively correct way. This is because no matter how smart you think you are, your intellectual abilities in this obsessive and nervous state are significantly lowered. By the way, a person may not perceive it consciously and think within himself that he acts and thinks correctly. Plus to all this - a huge psycho-emotional fatigue.

You, I think, have noticed for yourself that in different states, looking at the same problem, we relate to it differently. If something has bothered you, you are exhausted and instinctively let go of the problem, you were able to do it, then already returning to it, for example, the next day, it does not seem to be such a problem for you. And the decision, as a rule, is found quite quickly, and without much stress and deliberation.

If the obsessive state continues long enough, the person becomes very sensitive to any, even minor stresses and desperately, nervously reacts to the most trifling troubles and problems. Real .

How to relieve stress

And now about how to relieve nervous tension and get rid of obsessive thoughts before it comes to neurosis.

So, how can we get out of this very unpleasant and harmful state for us. To begin with, the most important thing is to understand for yourself that it is not possible to solve the problem because of which you have brought yourself to such a state.

Plus to this, even finding appropriate answer, thoughts about the problem itself won't let you calm down, but the solution itself will still be questionable. Therefore, first of all need to relieve stress. Already understanding this will make it easier for you to perceive the situation.

Now I need to focus on something else. In this case, it is best to do what you love, exactly what makes you positive emotions. At the same time, negative and obsessive thoughts will continue to stick in your head.

And here is the most main point - don't resist intrusive thoughts if they don't go away and let them be while not analyzing calmly ignore them.

Any disturbing, obsessive thoughts, if you try not to think about them, will overcome even more and more. Trying to argue or get rid of them, you provoke a fight and thereby only increase internal tension.

You can watch thoughts, but without trying to get rid of them without fail and as soon as possible, let everything go naturally. Without conflicting with them, these thoughts will gradually resolve themselves.

As a result, without thinking, without struggling with oneself and without looking for a solution to the problem, everything bad will slowly lose its strength, and positive emotions, which you will gradually begin to experience from doing what you like, gain strength. It will take time and, depending on the strength and duration of the obsession, less or more. But this is a great way to get out of this state.

If possible, you can take a contrast shower, good removes nervous tension and unpleasant symptoms of stress how and what read in the article "". Or go to the pool, physically active, swimming and the water itself is what you need.

Also very helpful such activities, even if they are not quite to your taste, like drawing, knitting, wood carving, etc. It is important that this does not require a lot of mental process from you. If you draw, then you draw calmly, easily and not too zealously, so that everything will certainly turn out well. As it turns out, so be it.

As at school in the classroom, with diligence and passion, but without unnecessary temperamental emotions and without twisting, from diligence, tongue on its side. Although it is possible that at school some people tried very, very hard. Now this is not necessary, another time. Engaged in woodcarving or embroidery, the same thing.

These exercises are methodical, calm the brain well and do not require excessive mental activity. Unless you, like the great Surikov, paint a picture for the Tretyakov Gallery.

Another effective way get out of nervous tension and obsessive state is similar to the previous one. Smoothly transfer attention to some another problem the solution of which is just as important for you, but less hectic and requires rather than emotional costs, but some kind of action.

You will need some will power and that negative energy accumulated in the process of finding a solution to the first problem. And even somewhere anger. It is important to try to solve this problem with enthusiasm, with the search and study the best option her decisions.

Your thought process will again take your energy, but the most important thing here is that you remove the sharpness of that first negative situation that led you to an obsessive state and thereby not concentrating on it, gradually free your mind from obsessive thoughts.

That is, by using the energy of strong tension in solving another problem, you take yourself out of the obsessive state, and this in itself, although costly in terms of energy, will calm the inflamed brain. And the very solution of this second problem will give you already positive energy.

But again, always remember that whatever you do, if the intrusive thoughts don't go away, you don't fight them. Thus, you learn to live when there are some such thoughts and when they are not, you simply do not run away from them. Gradually, your perception of them will change from hostile to more calm and you will no longer be afraid of their appearance and these thoughts themselves, the anxiety will go away and they will stop putting pressure on you.

Friends, if you feel that you have fallen into such a state of mental stress and at the same time have not been able to solve some of your problems, find an answer, will be 100% correct refrain from making any further decisions.

Leave it for later, give your overheated thinking a chance to rest, cool down. And better sleep with her. Morning evening is wiser, this is a very clever and useful expression. You will be able to look at the problem that bothers you a little from the outside and with a rested, cold brain.

Sometimes you really need get away from the problem,afford leave it unresolved in order to see it clearly later real essence is it really important to you. It often happens that the problem was not at all so important that it was so bothering and worrying about it. At the same time, this break and a fresh look will allow us to see new options and possibilities for solving it.

And in order to most effectively and easily cope with a nervous condition you can learn something interesting and useful for yourself, as well as learn how to change some old beliefs that interfere with you, learn about how to reassess values, find out how it happens and understand how and what it is.

For this, there are excellent trainings and books, effective techniques and relaxation methods, you can find some of them on my website. And in order not to miss updates on this topic, you can subscribe to the newsletter.

Nervous state and tension. Finally.

Listen less to different words. Some evil tongues can say something about you that can be very unpleasant for you, insults, or tell you all sorts of nasty things that are not necessarily true, for example, your husband or wife is cheating on you.

Without thinking, you rush headlong into your experiences without even really knowing whether this is true or not. Instead, first talk to her (him), and then draw conclusions!

There are enough envious people and dirty tricks in the world, so be independent of the words of insult by some and be more reasonable in the gossip of others. Think first of all about your health, because life will continue anyway and after the black stripe there will definitely be a bright, blue stripe.

A story about an ostrich. I’ll tell my friends right away, don’t associate this story about an ostrich with what I wrote above, it’s true, just for your mood. Though there are a few things to keep in mind..

The ostrich is not a stupid bird, when danger arises, it hides its head in the ground. What for? And why should he take all the problems into his head. He thinks that no matter what happens, it cannot be avoided, but I will not worry.

Just think, the ass will remain on the surface. Well, it’s better to take all the problems with your ass than with your head, the head is still more important. And the ass, ... well, what can happen to her? Yes, nothing terrible and can not.

Just a little, he hides his head in the ground and rests, does not see anything, does not see what is happening with his ass. And if there is no problem, then there is no problem.

Well, if, nevertheless, such a thing arises in the form of a masochistic elephant, what can you do, the main thing is the head in the sand - it relaxes, the ass has accepted the problem, it’s no stranger to it, then it’s an ass to seek adventures for itself, and peace in the head, no tension and everything is great.

The main thing is that the relatives do not see the problem that has arisen, otherwise explain later what's what - head, ass, elephant ....

Sincerely, Andrey Russkikh

P.S. Read more about obsessive-compulsive disorders and thoughts, their treatment, here ()

More articles on this topic: