Everyone knows the state of nervous tension. Someone manages to not feel and not notice. Others get used to being in a frozen lump all their lives, while others resolve irritation issues, build a future and complain about the inefficiency of plans and problems. Many are interested in how to put in order the nervous system. The most reliable way is to establish a sphere of life that causes increased nervous excitement. There is always the most important problem that does not function normally. Do not doubt this great and effective way. It does not give an instant result, but you need to strive for it. While you will eliminate the causes of stress, take care of yourself, reduce the level of nervousness with the simplest methods. They will not fix the problem, but will help to survive the crisis. We suggest you get to know how to put in order the autonomic nervous system in the shortest possible time. You will learn about the basic relaxation methods, get acquainted with the advice of neurologists and psychologists.
How to tidy up the nervous system and eliminate stress?
Modern realities - fast pace of life with maximum loads, informational overdose. Each of us does not hurt to put in our luggage knowledge about how to put in order the nervous system, relieve anxiety and fear. In order not to bring this problem to serious treatment and a deplorable state, it is worth starting with prevention. It takes some time, but it really works.
Our emotions are a reaction to the situation. We can say that not the situation itself is considered stressful, but the reaction to it. But often, many problems that create a chronic state of stress slowly undermine the nerves, although they are not significant. For example, the situation with a reprimand from the boss can be viewed from two sides. Some immediately quit, while others step back and feel sorry for the leader, who tore off his bad mood on his subordinate. Some people need relaxation to calm the nervous system due to constant rains, and someone just buys pink rubber boots and jumps through puddles. It is important to learn how to adjust your point of view. Look for a positive in everything, then you will understand how to put in order the nervous system.
If time is not corrected with stress, then anxiety and fear will not allow normal thinking. What to do in this case? Immediately focus on your body, begin to control breathing, switch from chest to abdominal, try to take as deep and slow breaths as possible. This pace of breathing stabilizes adrenaline production and you stop shaking. Follow your impressions, massage the muscles of the body, twist your hands, neck. Such a physical way of regulating the mental state is suitable if you do not know how to put in order the nervous system before some important event. Often this is necessary before an exam, a public speech, after a troubles at work.
The nervous system is fine in 1 minute
People have different stress and nervous system stability. Everyone with different speed, duration, strength of nervous excitement perceive this or that situation. What if you do not have the opportunity to retire, to understand your condition? You can change your nervous tension to a calmer reaction in just a minute. These methods are:
- Switch to a visual perception of reality. This will help make stress less damaging. Turn your eyes to pleasant and soothing things. Turn on imagination, imagine harmonizing images: a waterfall, the sea. Sit in a comfortable position, remove muscle tension, normalize breathing with the help of deep breaths. Gradually, you will feel how the negative recedes.
- Apply physical methods. Use a tap with running water. Dip your hands under cool water and hold until you feel contact with the streams. Massage your shoulders, neck, and ears with wet fingers. Take a towel and unscrew it with effort. After the maximum tension of the hands, relax them. Repeat this several times. This will lead to emotional relaxation and an improvement in mental state.
- Drink sweet water. Use sugar, honey. This will lead you out of a stupor in unforeseen situations.
We remove irritants
If you feel increased irritation, then you need to establish who or what is its cause. Sometimes it may seem that everything annoys you. Then get a special notebook and write down all the events causing a negative. Over time, you will discover the true culprit of your nervousness. Someone annoying the boss at work, someone husband or wife, someone humming air conditioning.
You can resort to radical methods and exclude these factors from your life. Itās not necessary to listen every day to the neighborās tantrums about an unfair life. Learn how to simply ignore people who annoy you, because you canāt always get away from them.
Often the culprit of nervousness is information, news. Do not sit every evening by the TV or computer monitor. Do not read provocative messages, clean your information field and step back from participating in annoying events.
The accumulated emotions are better to splash out. Just do it wisely, do not harm others. Retire somewhere in the forest and shout loudly about your angry feelings. You can leave bubbling passions somewhere near a river or lake. Let off steam alone, without witnesses.
If you have someone you can trust, tell him about the pain. The important thing is not advice, but the ability to listen. You can find a good psychologist for this case.
If you know that in some situation stress can not be avoided, then try to ignore annoying factors. Treat what is happening as a theatrical production. Just lower the level of significance of the events, do not make an elephant out of a fly. Do not try to do everything perfectly. Do your work as you can and know how, not forgetting about comfort. It's okay if your actions are on "4" and not on "5+".
When communicating with people, try to put yourself in their place. This will help to understand their feelings and aspirations. Others do not have to be like you. If irritability has already appeared, imitate a mentally positive reaction to what is happening. Practice in front of the mirror, play a cool-headed reaction with a smile in your head. A powerful incentive to work on yourself will be captured on the camera your behavior during a breakdown.
The importance of rest and sleep
It is simply impossible, working all day and not getting enough sleep, to conduct a soothing nervous system relaxation. Provide yourself with quality sleep, at least 6-7 hours a day. Set up a sleeping place with a good mattress, pleasant linens, sleep lighting. Eliminate all noise. Do not watch stupid TV shows until midnight, do not keep incomprehensible correspondence in social networks. Do not create reckless sleep disturbances.
Rest is also considered relaxation for the nervous system. Isolate yourself for a while from others, become a voluntary recluse. Talk less on the phone. Go to a secluded place by the sea, river or in a forest glade. Imagine yourself Robinson on a desert island.
Soothing baths and water treatments
To cope with irritability will help classes that bring pleasure. Make a list of pleasant things, include even trifles in it. You can make a manicure or a chic hairstyle, prepare your favorite dish. An excellent solution is relaxation to calm the nervous system in a bath with rose petals. Add lavender oil to the water, put scented candles. Wash off a busy day. A contrast shower or a trip to the pool will help to get your nerves in order.
Music therapy and meditation
At home, you can use relaxation music to calm the nervous system. It can be the background sound in the apartment or headphones. Make a selection of music therapy, relaxing collections, classics, recordings of natural sounds. Relax music for the nervous system must be listened to constantly. Conduct a listening course for a month. Do this systematically for an hour in the evening, morning, or on the way to work. You can devote meditation for half an hour a day. To do this, listen to the finished mantras on the Internet.
Breathing exercises
Saturation of the body with oxygen and the normalization of emotion occurs through breathing. Immediately after a stressful situation, resume breathing, inhalation and exhalation should be smooth and continuous. Feel each muscle and joint with a little exercise. Watch your breath.
Yoga classes
Watch your reaction, be adequate, listen to the sensations. Aggression and malice are not normal. Try to solve the situation using yoga. You can study at home on your own or sign up for group classes. If this does not help, then sign up for a course of psychotherapy. So you will develop your own strategy for establishing the nervous system.
Hobbies, sports, talking with animals
Exercise will help to improve your mental state. To relax the body several times a day, do a warm-up. Get into the habit of running every morning in the morning. Include fitness or just daily walks in your life.
Try to do all housework with pleasure to good music. Dance, cry if you want. Spill out experiences: draw, sing, write, read poetry. If you have a pet, then switch to it. Part of your stress will go away in communication with a purring cat or playful doggie.
Drugs for nervousness and irritability
If the above methods do not work, your blood pressure rises, your hands are shaking, then consult a doctor. He may prescribe herbal tinctures or medications for you. After all, after a nervous breakdown, you can get to the hospital, and then recover for a long time.
The cause of nervousness can sometimes be a lack of vitamins and minerals. In this case, you need to take B vitamins and magnesium. It is best to purchase a complex for the nervous system "B6Ā®forte" at the pharmacy.
Sometimes you need to connect sedatives of herbal origin. It can be combined means: āFitosedā, āFitosedan 2 and 3ā, āPersenā, āNovopassitā, āDormiplantā. Some people like sedative drugs for alcohol: Valocardin, Corvalol, Valosedan, Nervoflux. Sometimes bromine-based medications are appropriate: Adonis Brom, Bromkamfora. Sometimes the doctor prescribes drugs of other groups: Bifren, Phenibut, Magnesia, Glycine.
Do not forget that the reception of any of the listed means should be combined with relaxation methods. So you strengthen not only the body, but also the nervous system.