How to strengthen the nervous system and psyche at home

The health of any person is inextricably linked with the reaction of his body to troubles and stress. Feelings of anxiety, fear, worry about work or loved ones necessarily affect the general condition of the body. Therefore, expert recommendations on how to strengthen the nervous system and psyche will help avoid the negative consequences of stress.

Hardening

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

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

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

Physical activity

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

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

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

• Run;
• Aerobics;
• Yoga;
• Pilates;
• Rock climbing;
• Martial arts;
• Fitness.

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

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

Consequences of stress

• subjective (anxiety, aggression, weakness, fatigue, low self-esteem, bad mood),
• physiological (rising blood sugar, blood pressure, dilated pupils, feeling hot or cold),
• behavioral (risk of accidents, alcoholism, emotional outbursts, substance abuse, smoking, overeating),
• cognitive (weakened attention, decreased mental performance).

The mechanisms of stress development, adaptation to it, and failure of adaptive capabilities are almost identical for all people.

Only the threshold of perception is different. What is an ordinary trifle for one person is a whole tragedy for another.

Variants of group stress are also possible, when groups of people find themselves in unfavorable similar conditions. Moreover, the higher the load to achieve adaptation to difficult conditions, the more likely people react to it.

The study of stress resistance of different population groups and individuals allows for predictive diagnostics, identifying those who, under stress, are likely to react inappropriately or atypically and who are not shown types of work with high requirements for stress resistance.

More than half of the Russian population constantly live under stress. Up to 80% of them develop chronic fatigue syndrome and feel unwell in the morning, have problems falling asleep and sleeping at night, and have difficulty coping with physical and mental stress during the day

Bad habits

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

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

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

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

And now about panic

A panic attack is a rather painful complex of manifestations of autonomic disorders, which can be provoked by anything. That is, it is an unreasonable fear, triggered without objective signs of danger and in the absence of real pathologies of internal organs. The most popular triggers are: being in a cramped or stuffy room, climbing to a height, and indeed any discomfort in the body.

Predisposed to the following attacks:

• genetics,
• psychotype,
• emotional stress,
• chronic stress,
• experience of using psychotropic drugs.

At the moment of panic, a person may experience a feeling of lack of air, palpitations, pressing pain in the chest without connection with the load, trembling, sweating, heat or cold, tingling of the skin or crawling goosebumps, dizziness, nausea, a feeling of the unreality of what is happening. The fear of death from heart problems or stroke comes first.

What to do

• If chest pain, palpitations, sweat, shortness of breath occur for the first time, a call to the emergency room is indicated to rule out a life-threatening condition.
• If episodes recur, it is wise to consult a physician to rule out chronic diseases of the heart, lungs, or endocrine system.
• In the absence of such pathologies, do not neglect a visit to a psychotherapist or psychiatrist.
• Stop waiting for an attack, since listening to yourself responds to any slightest irritant with a release of adrenaline into the blood, which triggers panic.
• Taking sedatives or beta blockers that slow down the heart rate is a way to only temporarily eliminate symptoms. They do not fight the cause of panic, and besides, sedatives, for example, Corvalol, which contains the barbiturate phenobarbital, are easy to get used to.
• In severe cases, specialists prescribe antidepressants. It is better not to start taking tranquilizers that can cause severe addiction after only 3 weeks of use.
• Cognitive-behavioral psychotherapy and auto-training should be aimed at creating attitudes that a panic attack is not dangerous to physical health and it is quite difficult to die in the process. By supporting all this with breathing exercises, walking and meditation, you can achieve quite acceptable results.

Proper nutrition

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

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

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

How to calm your nerves using breathing practices

When choosing appropriate exercises to calm the nervous system, you need to act within the framework of the rules already established empirically. If you ignore them, the result at best will be zero, and at worst it may worsen. There are just a few simple recommendations:

1. For any breathing exercise, you need to completely straighten your back. This must be strictly observed, regardless of the position in which the exercises are performed - you can lie down or stand.
2. When practicing conscious breathing, it is better to close your eyes; it is not forbidden to meditate and imagine yourself against the backdrop of pleasant landscapes.
3. The focus, especially at the beginning, should be the practice of inhalation and exhalation.
4. To complete cleansing of the mind from negativity, it is necessary to add absolute relaxation of all muscles. It should start from the tips of your toes and move upward. You will have to work hard so that the muscles located in the neck, face, and shoulders also get rid of tension.
5. It is necessary to perform exercises to calm the nervous system from 5 to 10 times. You can move on to the next level and master a new technique only after a certain time - the body must have time to adapt.

As you exhale, it is better to imagine that the whole body is filled not only with oxygen, which is extremely important for life, but also as if pure, bright energy appears. To push out tension from within, be sure to use a strong exhalation.

Sometimes it’s a good idea to combine activities with positive messages spoken mentally. For example, an excellent statement would be “I am calm.” You need to “forget” the use of the particle “not” and not strive for the future tense. You need to feel and act directly in the moment that is happening.

Exercise 1

This type of exercise is well and truly aimed at combating tension. During the exercise, posture is not critical. The main thing is that the person is comfortable. Everything depends on his choice. He can stand up, or he can sit on a chair, it doesn’t matter fundamentally. First, you should inhale as deeply as possible, then hold your breath for a while. Imagine a small circle in your mind, and after a while exhale it as slowly as possible. Having done similar manipulations with the circle 3 more times , you need to focus on the square and get rid of it in exactly the same way.

Exercise 2

To perform it, you need to lie down so that your back is straight. After this, adjust your breathing to a calm rhythm. During entry, it is necessary to imagine that from the incoming oxygen the lungs become the focus of vital force, which they share with the rest of the organs of the human body as they exhale.

Exercise 3

This technique takes advantage of yawning. According to many experts, during a yawn, oxygen fills the blood, and at the same time it is freed from excess carbon dioxide. Due to additional tension on the face, neck, and oral cavity, blood flow in the vessels of the brain accelerates. When a person yawns, the lungs are better supplied with blood, and it is pushed out of the liver, the tone of the body becomes increased, and impulses are created that delight with bright, positive emotions.

A yawn then becomes healthy when performed technically correctly. You need to completely close your eyes and open your mouth wide. After you have managed to achieve strong tension in the oral cavity, you need to say and sing in a low tone and drawl: “U-oo-oo-oo.” At the same time, you should imagine that a cavity has appeared in your mouth, which needs to slowly move down. To a yawn, you need to add stretching with your whole body. The exercise you perform will become even more effective if you perform it while smiling. A smile will give you an additional chance of creating positive emotions, and at the same time will help relax the muscles in the face.

Exercise 4

If you anticipate a psychologically stressful situation that cannot be avoided, the following technique will help you maintain composure. It is necessary to imagine that the body has acquired a powerful press located at chest level. Then begin to take short and energetic breaths, without losing the feeling that there is still a strong and heavy press in the chest. Next you should move on to slow, long exhalations. At this time, you need to imagine that the heaviness descends lower, grabbing and displacing sensations of emotional tension and tangles of unpleasant thoughts from the body. The exercise ends with the mental “shooting” of all negative emotions into the ground. This is how the press worked.

Daily regime

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

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

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

How to stop worrying: 10 consistent steps

There are many ways to overcome anxiety, but each person is individual, and must choose for himself what is right for him. In this article, we tried to select the most universal techniques that will effectively suit everyone, and if applied together, they will give amazing results. Well, are you ready? Then let's begin.

Learn to be aware of anxiety

Despite the seeming banality, this advice is one of the most important. Sometimes it is enough to understand in time that a senseless panic attack is brewing in order to prevent it. If you allow yourself to worry, the experience will grow with every second.

And having realized the excitement, you can concentrate on finding the cause. Most likely, it will turn out that the reason is not worth serious stress. You can almost always take control of your own feelings by simply recognizing what event is causing a panic attack.

Be prepared for anything

Often the cause of nervousness is an internal feeling of unpreparedness. It seems to a person that he is not good enough, has not understood everything, has not studied all the information, has not foreseen all possible risks. But procrastination usually does not improve the level of preparedness, but only makes us even more nervous.

Be prepared for anything. Try to anticipate possible stressors and don't view them as a failure. Calculate in advance how you will act if events do not go according to plan. Always think through several backup plans that provide for various errors and undesirable scenarios. By adopting this simple principle, you can stop worrying at any time and save a lot of nerve cells.

Plan the upcoming event, taking into account key points where deviations from the plan are possible. Think about what you will do in the event of unfavorable developments. It is necessary to identify several main blocks and provide for an unfavorable outcome for each. This will allow you to act with maximum efficiency, no matter how events develop.

Focus on the present moment

Sometimes the cause of unnecessary anxiety is a well-developed imagination, which gives rise to unexpected options for the development of events. Many people tend to get hung up on coming up with negative scenarios. Often the basis for them is unpleasant events from the past, projected onto current circumstances.

Constantly rethinking your own actions, it is difficult to stop worrying, so such reflections are addictive. They require enormous mental resources and drain all mental energy, depriving us of the opportunity to work productively. Learn to concentrate on the current moment without tormenting yourself with unpleasant memories and without coming up with negative scenarios.

Control external manifestations of stress

When we worry, we involuntarily begin to perform certain actions: straightening our hair, scratching our nose, clearing our throat, rubbing our hands or cracking our fingers. External manifestations of stress are closely related to internal experiences. Train yourself to maintain external calm in any situation, and it will be much easier to stop worrying.

Take care of your nervous system health

The causes of stress are both psychological and physiological factors. Proper nutrition will significantly improve the health of the nervous system, making it stable and resistant to stress. The benefits of a balanced diet are not an invention of nutritionists. Proper nutrition can make almost anyone healthier. Try to eat more varied foods, avoiding fast food, fatty and fried foods.

Make sure that your diet constantly includes foods such as:

• tomatoes;
• sea ​​fish and other seafood;
• citrus fruits and bananas;
• berries (especially black ones);
• dairy products and beef;
• nuts and legumes.

Among the vitamins, the most important for the brain and nervous system are B vitamins. But it is better to take balanced vitamin-mineral complexes. If you have increased nervousness, you can drink calming teas with mint, lemon balm and special herbal mixtures in the evenings.

Passive ways to relieve tension

You can have a kind of lazy day. To do this, you need to stay at home, take a hot bath, turn on your favorite music, wear comfortable clothes, order pizza, play your favorite computer game.

As they say, men don't cry, but it's a great way to release emotions. If you just can't cry, you can talk to a good friend on the phone. Another option would be to write a letter to yourself, in which you need to carefully outline the essence of the problem. After this, the message must be torn, thrown away or burned. After this, the person’s soul will feel a little easier. It may be possible to find a way to solve the troubling problem.

You shouldn't take on everything at once. It’s worth learning to say “no” and not placing too much responsibility on your shoulders. Resolving important issues can be postponed until the morning. It is possible that the next day there will be no trace left of all the troubles.

Be confident in yourself

One of the main reasons for anxiety is uncertainty. Always strive to be confident in yourself, your strengths, your appearance, and that you make a positive impression on others. The following simple steps will help you make significant progress in this direction:

• go in for sports (a beautiful figure is the most important factor in self-confidence);
• become a really good specialist in your fields (work, hobbies, common interests with friends);
• reconsider your own views on the surrounding reality;
• meditate (a well-developed meditation skill will allow you to quickly stop worrying in a difficult situation).

These habits will not only increase your self-confidence, but will also help you achieve success in the most important areas of your life.

Avoid “acute” situations

It is easier to prevent a problem than to solve it. So if you don't know how to calm down in a particular situation, try to avoid it. If, for example, you get very nervous and worried when you are late, leave the house early.

Analyze situations that make you nervous. About 30% of them will have to be stoically endured, but 70% can be completely avoided. Write them down on a piece of paper and hang them in front of your eyes to remember them well.

I will share with you a personal example. I get nervous and irritable when I go shopping with someone. The endless wait outside the fitting room drives me crazy. Sometimes it comes to quarrels, after which I feel very ashamed. Therefore, recently I decided to go shopping in splendid isolation. Fast and my nerves are fine.

Diet against stress

You can reduce the negative impact of stressful situations by changing your diet. To do this, it is necessary to consume healthy foods that contain substances that have a beneficial effect on the state of the nervous system and the entire body as a whole.

Product	Nutrients Contained	Effect on the body
Green tea	L-theanine	Relieves fatigue, irritation, calms anger, aggression
Chocolate	Endorphin, serotonin, minute amounts of cannabinoids	Lifts your mood, helps get rid of accumulated negative emotions, causes a feeling of happiness and mild euphoria
Red caviar	Tryptophan	It is a source of the “hormone of happiness”, strengthens the nervous system
Almond	Vitamin E, zinc, monounsaturated fats	Has calming properties, reduces stress hormones, lowers cholesterol
Pistachios	Monounsaturated fatty acids	Contain substances that are responsible for a cheerful and cheerful mood
Beans	Magnesium	Relaxes tense muscles, calms the nervous system, regulates the level of cortisol - a substance that is responsible for stress relief and a balanced mood
Honey	A large amount of easily digestible and energetically valuable sugars, vitamins B, C, folic acid, beta-carotene, calcium, magnesium, zinc, iron, sodium, phosphorus	Strengthens not only the nervous system, but the entire body. Has a calming and hypnotic effect, restores strength
Milk	Protein lactum	Has a calming and relaxing effect. The product lowers blood pressure and the level of cortisol, a hormone produced during stress.
Cheese	Vitamins A, E, fatty acids, tryptophan	Reduces stress and feelings of aggression, has a calming and mild hypnotic effect
Citrus	Ascorbic acid	Improves overall well-being, lifts mood, adds vigor and strength
Seafood	Fatty acids, iodine, zinc	Calms the nervous system
Melon	Increases antioxidant levels	Relieves fatigue, nervous tension
Tomatoes	Phenylalanine	Stops the breakdown of the hormone responsible for good mood
Cabbage	Vitamins E, B1, B2, B3, P, PP, H, K, U, carotene, provitamins D, essential amino acids	Improves mood, relieves fatigue
Bananas	Serotonin	Lifts your mood, relieves fatigue, adds vigor

Dance therapy for stress relief

Dancing will help maintain a good mood and optimistic attitude. You don't have to be a professional in this matter. You can just turn on the music and start moving. You shouldn't try to look pretty. You just need to relax your body and move to the beat of the melody. This will help you relax, relieve tension and forget about problems.

One should take into account the fact that each type of dance has a special effect on the human body.

Dance	Impact on humans
Waltz	Helps restore the nervous system, activates brain activity, stabilizes emotional state, gives strength, improves coordination, gives a sense of harmony and tenderness
Flamenco	Flamenco gives you self-confidence, relieves nervous tension, and helps you relax. Improves blood circulation and normalizes blood pressure. Dance is a good prevention of varicose veins, joint diseases, strengthens the muscles of the legs and abdomen
Eastern dance	They help gain self-confidence and relieve stress. Dancing is a prevention of problems in the sexual sphere, infertility, and diseases of the female genital organs. Improves blood circulation in the pelvic organs, reduces the appearance of cellulite
Tango	Dance helps relieve nervous tension, gain self-confidence and sexuality. Gives the body flexibility, seductiveness, firmness. Strengthens the abdominal and leg muscles
Celtic dancing	Helps you gain balance and lift your spirits. Dancing prevents scoliosis and strengthens the legs and feet.
Latin American dances	They perfectly lift your spirits, relieve fatigue and tension. Keeps the figure in good shape, prevents genital diseases
Indian dances	They have a pronounced psychotherapeutic effect. It is generally accepted that this type of dancing prolongs a person’s life. Indian dances are beneficial for patients with diabetes, hypertension, scoliosis, and excess weight
Foxtrot	Dancing is beneficial for older people as it provides little exercise. Gives a feeling of optimism and good mood

Emotions

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

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

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

Do nerve cells recover?

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

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

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

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

Among the main enemies that destroy nerve cells is stress. Stress not only destroys existing cells - it suppresses the ability to regenerate. Some chemicals and high doses of radiation have the same negative effect on neurons.

Canadian colleagues of G. Hueter examined long-lived nuns on a magnetic resonance imaging scanner and found that their brains worked perfectly, and they did not have any manifestations of senile dementia. Scientists came to the conclusion that the formation of new nerve cells and improved conduction of nerve impulses were facilitated by the lifestyle and positive thinking of the nuns: their active position and desire to change the world for the better.

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

Water therapy

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

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

It is recommended to end any washing or showering with cold water. 10 seconds is enough at the end of all water procedures.

Physiology

If you look at a person from the point of view of primitivism and analyze him as a visual biological model, it will become obvious that the nervous and endocrine systems are simultaneously responsible for his full functioning in a changing external environment.

The nervous system is represented by:

• Central part (brain and spinal cord). In the cerebral cortex, the neurotransmitters dopamine and serotonin are responsible for emotionality and mood.
• Periphery in the form of nerves and nerve ganglia. Here the reception of external irritations, their implementation, processing and issuance of a response occurs. The main types of response are the conduction of an electrical impulse along a nerve fiber and a chemical process in synapses with the participation of the neurotransmitter acetylcholine.
• There is also a vegetative part - these are like automatic transmissions or autopilots for the heart, breathing, and digestion. Only yogis can control this with the power of thought, but an ordinary healthy citizen does not need this.

The endocrine system, with the help of hormones entering the blood, regulates body temperature, energy, plastic metabolism, the functioning of the cardiovascular, reproductive, and digestive systems, and also interferes well with the functioning of the brain. Emotions and nervous tension are most actively influenced by adrenal hormones (adrenaline, norepinephrine, which are also neurotransmitters, and cortisol), sex hormones, and thyroid hormones.

Therefore, if a person complains of excessive irritability, mood instability, especially in combination with fatigue, sweating, weight loss, he is checked for the level of thyroid-stimulating hormone (TSH alone or in combination with T4-thyroxine) to exclude increased activity of the thyroid gland (hyperthyroidism).

For women, fluctuations in the background of sex hormones are a completely separate issue.

And this is not only the notorious PMS, which turns a quiet office woman, an easy-going girl or a respectable mother of a family into a fury, sobbing and screaming at the same time, but also the emotional instability of pregnant women and irritability, coupled with vegetative symptoms in women during menopause. By the way, not only women in menopause, but also men in a testosterone crisis are at risk of becoming characters in jokes. Their moods can also change ten times a day, and this is not at all a sign of their bad character.

Dopamine

Its peak, as all readers of women's magazines know, for women occurs in the middle of the cycle - this is generally a paradoxical thing. On the one hand, if a lot of it is produced in those parts of the cerebral cortex that are responsible for reward motivation, then the person is overwhelmed with inspiration and can work tirelessly. If in the insula, which covers part of the frontal and parietal lobes and is responsible for emotions, the person experiences an aversion to all types of physical or mental labor. That is, a low level of dopamine in general is a lack of anticipation of joy as such from any type of activity, from making money to sex. In other words, dopamine is the anticipation of a high and the engine of creative progress, interest in learning and conquering new frontiers.

Prolactin is responsible for the high itself, and oxytocin is responsible for attachment. Dopamine is the opposite of prolactin, and when there is a lot of it, a person begins to look for adventure and his brakes fail.

It’s interesting how neurotransmitters work in the process of emotional burnout, when an enthusiast who is literally burning at work or in any field of activity is left with only horns and legs emotionally, and he himself becomes first apathetic and then completely aggressive at the mere suggestion of doing something once a favorite activity.

• First, at the stage of interest in a new business, a dopamine surge is formed, provoking enthusiasm.
• Then, when the novelty has worn off, a smooth dopamine plateau allows you to plow without stopping and get everything done. When work consumes all our time, and there are no new impressions, positive emotions, and time for sleep, food, and communication with loved ones is saved, dopamine tells us “bye,” and first a slight, and then more and more confident irritation with the world around us appears. Adrenaline and cortisol levels are high here.
• And then comes drowsiness, a sharp decrease in working capacity, and a feeling of anxiety due to loss of control over the situation.
• Later, intolerance, aggression, and indiscipline are added to this. And these are already undoubted signs of exhaustion.

Serotonin

But the feeling of quiet happiness is already serotonin, this is prolonged satisfaction with life. It is serotonin that says that everything is fine and let it always last as it is. Serotonin is blocked by dopamine. And chronic stress blocks both mediators.

Therefore, after a breakup, the one who switched to a new object, impressions or interests is warmed by the rays of dopamine and on the rise, while the one who remained in the position of the sufferer has lost both serotonin well-being and dopamine short-term anticipation of pleasure.

Herbal baths

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

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

The following recipes are best:

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

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

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

How to strengthen the psyche and nervous system?

There are many methods recommended for the nervous system in order to maintain its health.

We are engaged in hardening

Hardening is of great help in the prevention of nervous diseases, incl. winter swimming By gradually accustoming your body to the action of cold water, your immunity improves significantly. However, in order to properly harden the body, “cold” procedures must be carried out regularly, gradually increasing their duration.

Simpler methods of water therapy will also help strengthen the nervous system and psyche of a child or adult:

• wiping the body with a wet towel in the following order - first the hands, then the feet, the groin area and the torso;
• washing with cool water or a contrast shower - hot and cold alternately (10 seconds each), repeating several times;
• It is recommended to finish all water procedures with a 10-second cold shower.

More physical activity

Moderate physical activity helps to strengthen the nervous system:

• walking in the fresh air for at least 1 hour;
• workouts to maintain general body tone (aerobics, running, Nordic walking, etc.);
• A good option for relieving stress is having sex, during which the body discharges.

Getting rid of bad habits

To improve well-being and strengthen the autonomic nervous system, experts recommend that you give up bad habits - quit smoking and drinking alcohol, as they provoke a state of fatigue and irritation, increase drowsiness, a feeling of weakness and are the culprits of many diseases of the autonomic and vascular systems.

Eating right

Some tips for proper nutrition:

• be sure to include in the menu products with added iodine (salt and milk), its lack in the body causes general weakness, fatigue, affects a depressed emotional state and provokes a bad mood;
• include foods containing magnesium and calcium in your daily diet;
• It is not recommended to overeat - the correct daily regimen should include eating 3-4 times a day in small portions;
• consume daily meat (lean), beef liver, seafood and fish, milk and cottage cheese, unpolished cereals;
• Be sure to include greens, asparagus, citrus fruits, bananas and other fruits and vegetables in your diet.

Keeping a daily routine

Proper organization of your daily routine is of great importance for good health. According to scientists, people suffering from neuroses feel worst in the evening and at night, feeling various fears, resentments, etc. Therefore, doctors recommend to improve the nervous system to go to bed and try to fall asleep before 24 hours. This technique will help you avoid the habit of eating sweet or fatty foods for dinner.

Sleep is an important component because... During these hours, the body rests, and the nervous system is restored.

Regular lack of sleep immediately affects your well-being: concentration decreases, memory and blood circulation deteriorate, and the risk of developing a malfunction in the immune system increases. In order not to look for methods to treat nerves, it is better to go to bed on time and get a good night's sleep.

Controlling our emotions

In any unpleasant situation, you must try to cope on your own, restraining negative emotions. You can learn to control yourself in any conflict with the help of several tips and exercises:

• master deep abdominal breathing with slow exhalation;
• learn to change the focus of your own perception of the problem by asking yourself the questions: “What will the other participant in the conflict say?”, “How will I perceive this problem in a few months?”;
• and most importantly - “What can I learn from this to benefit myself?”

This technique allows you to see the problem from the other side and understand your opponent in a conflict situation.

Taking baths with sea salt

Baths with sea salt have a positive effect on the nervous system. Thanks to the microelements it contains, they have healing and calming effects. There are special salt mixtures that help in the treatment of diseases of the central nervous system, and to enhance the effect it is recommended to add a few drops of essential oils.

We take herbal baths to treat and strengthen the nervous system

A good way to strengthen the nervous system is to take baths with the addition of tinctures of medicinal herbs. Some popular recipes:

• Brew 1 liter of boiling water 60 g of lemon balm leaves, boil for 10 minutes, filter;
• 1 kg of herbal mixture of linden leaves, wormwood, rosemary, pour 4 liters of water and boil for 10 minutes, leave for 20 minutes and filter;
• Pour 100 g of oregano into 3 liters of boiling water, leave for 1 hour and strain.

The resulting infusion should be added to the prepared bath and lie in it for 20-30 minutes; in case of increased nervousness, increase the session to 40 minutes.

Medicines only as prescribed by a doctor

Medicines that strengthen the nervous system and help relieve stress:

• Novo-Passit is a medicine in the form of syrup prescribed for the treatment of mild forms of neurosis, has a calming and sedative effect;
• Valocordin, Barboval, etc. - help reduce central nervous system excitation, have a hypnotic effect and reduce the symptoms of vegetative dystonia;
• Glycine, Afobazol, Persen, Donormil - tablets to strengthen the NS.

Treatment of NS disorders with drugs is recommended only after consulting a doctor. Self-administration of sedatives can lead to addiction and other negative consequences.

Doing breathing exercises

Of the existing techniques that help manage autonomic reactions using breathing, the Buteyko method is the simplest and most popular, helping to cure many diseases. It is based on the principle of prolonged exhalation, which helps to reflexively reduce the heart rate, and deep and slow breathing has a calming effect and strengthens the nervous system. To perform the exercise, you must alternate a short inhalation, a pause (delay) and an extended exhalation.

The formula for breathing exercises is written in digital form: 1st number – duration of inhalation in seconds, after “+” – duration of exhalation, in brackets – pause value in seconds: 2+2 (2), 4+6 (2), 4+8 ( 2)... 10+10(5). Gymnastics can be done lying down, sitting or while walking rhythmically, counting inhalations/exhalations in steps.

Do I need to see a doctor?

Problems of frayed nerves or temporary irritability do not require urgent drastic measures. Initially, it is recommended to try to cope with the problem yourself, using the recommendations and advice of traditional medicine.

You will only have to contact a psychologist or neurologist in a situation where no methods or methods for training strong nerves help, and constant nervousness greatly interferes with normal life.

We use traditional methods

Recommendations and folk methods that help strengthen nerves at home include:

• taking various soothing herbal infusions and teas;
• relaxing baths and water treatments;
• Developing self-confidence and the ability to control your emotions.

Only systematically taking medicinal infusions and performing health procedures will help to achieve a positive effect.

Medicines

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

Drug treatment involves the use of the following drugs:

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

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

Goals and objectives

We needed the entire previous dreary excursion into neurophysiology solely in order to clearly define the strategy and tactics in the fight for calm nerves and a balanced nervous system.

The goal is already clear to us: to calm down and stop being nervous over trifles. It remains to show persistence in achieving it.

Leaving outside the scope of all issues related to major psychiatry, let's talk about the hygiene of the nervous and endocrine systems, as well as practical skills for bringing your emotions and psychological status into a divine form.

Traditional methods

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

Recipes:

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

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

Some people practice the use of psychic abilities as healers or hypnosis. It is highly not recommended to do this.

Sea salt baths

This folk remedy for strengthening the nervous system will help overcome severe stress and cope with its consequences.

This is useful!

The components of sea salt have an active effect on nerve endings. As a result, the body produces special substances that improve metabolic processes. The beneficial elements and substances of sea salt enter the body, thus replenishing the deficiency of microelements that are necessary for a normal and fulfilling human life.

How to take a bath with sea salt?

• For this procedure, it is advisable to use hydromassage baths, but if you don’t have one, then a regular bath will do;
• Sea salt is selected individually. Infusions of medicinal herbs, aromatic and essential oils, extracts of medicinal plants can be used as additional additives;
• Before the first procedure, it is recommended to do peeling (cleaning the skin), you also need to take a shower, both before and after the bath;
• For a soothing and cosmetic bath, take 300 grams of salt and dissolve it in hot water, and then add the solution to warm water. For a therapeutic bath, we take salt at the rate of 500 grams per 50 liters of water;
• Bath time is from 15 to 25 minutes. The water temperature should be made from 34 to 37 degrees, since the minerals that salt contains generate heat. If you are treating joints, then you can take the water hotter;
• Take salt baths two to three times a week, this will strengthen the body and nervous system. For medicinal purposes, to overcome the effects of stress, baths are taken every other day. Procedures should be carried out one hour before meals or two hours after meals.

After the procedure, you need to take a warm shower and lightly pat your skin with a towel, and then apply moisturizer. After this, relax for an hour in a pleasant and quiet environment.

Note!

Salt baths are contraindicated for: blood diseases, infectious diseases, diabetes, thrombophlebitis, purulent and fungal skin diseases, fever, benign and malignant tumors. Also, salt treatments should not be performed on women during menstrual periods and during pregnancy.

Breathing exercises

If psychology and drug therapy do not bring the desired result, then their effectiveness can be easily enhanced with the help of special breathing exercises. You can do this kind of gymnastics even far from home.

The simplest exercise:

1. Inhale air for 4 seconds.
2. Don't breathe for 2 seconds.
3. Exhale for 4 seconds.
4. Don't breathe for 2 seconds.

All 4 points must be repeated several times in a row. This exercise can not only calm the nerves, but also improve blood circulation. It is useful to do it daily, for example, by making it part of your morning exercises.

Introduction

During times of severe stress to which a person is exposed, he needs an increased amount of oxygen compared to normal, since it is consumed faster. But a tense state, which requires extreme concentration of attention, on the contrary, slows down breathing.

Human nervous system

Breathing exercises to calm the nervous system help you cope with what is happening and find yourself in your usual state. Anyone who has learned to breathe correctly can easily control their mood.

Should I see a doctor?

Only those who have developed severe abnormalities that interfere with their lives should consult a doctor. If the nervous system is slightly weakened, it would be more correct to create conditions for changing the situation. The methods listed above will help with this. If special exercises, a healthy lifestyle, as well as foods that strengthen a weak nervous system in adults and children do not produce results, then you should visit a therapist, neurologist or psychologist. Doctors will conduct an examination and select the most effective treatment.

Main mistakes

When stressful situations have an unfavorable effect on a person, he needs to calm down as quickly as possible. Unfortunately, many people find relaxation in alcohol, cigarettes or sweets. People who lead a healthy lifestyle cope with stress with baths, massage, aromatherapy, and tea drinking.

All these options really have a calming effect, and in the second case, without harm to health, but, unfortunately, with a temporary effect. It is worth noting that with minor stress, such methods can actually normalize the condition. But with a long-term critical condition, they can cause harm and aggravate the situation, especially if you relieve nervous tension with nicotine, alcohol or sweets. Such remedies will definitely not help strengthen the psyche and nervous system.

HOW TO CALM YOUR NERVES AND STRENGTHEN YOUR MIND