Nervous tension: how to relieve the first symptoms and treatment of advanced stress

Nervous tension is a deviation that occurs as a consequence of all kinds of psycho-emotional overloads. The human nervous system is characterized by considerable plasticity; it adapts to all kinds of stressors and non-standard conditions, but its resource is still limited. Any intense emotional reactions generate a response in the body called stress. When emotions are positive, the individual feels happiness; when they are negative, neuropsychic tension arises. If signs of nervous tension are detected in a timely manner, the corrective effect will be short-lived, and the individual will quickly return to normal existence, unity with the environment and emotional balance.

↑ How to recognize stress

The release of adrenaline and cortisol is the body's first protective reaction to increased stress. They are responsible for the physical symptoms of stress that you may feel. These include the following signals:

• headache;
• high blood pressure;
• rapid breathing;
• exacerbation of gastritis or development of peptic ulcer or other gastrointestinal disorders;
• chest pain;
• muscle tension;
• feeling of discomfort, tension or pain in the spine;
• fast fatiguability.

But not only physical, but also emotional changes accompany stress. Psychological symptoms of stress include:

• depressed mood;
• increased anxiety;
• absent-mindedness - it is impossible to concentrate on doing something;
• irritability;
• sleep problems.

If you notice similar changes in yourself or someone close to you, you should definitely start treatment.

Physiotherapy

In addition to soothing teas and pharmaceuticals, muscle tension can be eliminated with physiotherapeutic procedures. Thus, electrophoresis with medicinal solutions - for example, bromine, potassium iodide, effectively restores blood circulation in the muscles and also relieves their spasms. As a rule, 6–8 sessions per collar area are sufficient.

A good method of influencing the area of ​​tension is magnetic therapy. It eliminates smooth muscle hypertonicity. In hospital settings, large devices are used. However, it is possible to purchase a compact device and use it at home - as prescribed by a doctor, in courses.

Acupuncture also returns the joy of life to a person - a correctly performed procedure corrects blood and lymph flow, relieves tension in muscle blocks, and eliminates inflammation as needed. An experienced specialist, through exposure to a reflex point with a medical needle, copes with neurosis of stress etiology.

Doctors always recommend physical exercises and practical exercises that relax tense muscles. During sports activities, the production of the joy hormone increases, which has a positive effect on a person’s psychological mood. Exercise therapy complexes can be performed in the gym or at home. Their duration is 30–40 minutes. After which it is better to take a contrast shower - an additional boost of energy.

Causes and symptoms of chronic stress

Many external and internal environmental factors can contribute to the appearance of chronic emotional overstrain. More often, this disorder is detected in residents of large cities. Factors that cause this problem include:

• excessive loads;
• frequent quarrels with relatives and others;
• financial difficulties;
• loss of a loved one;
• living in unfavorable social conditions;
• hormonal imbalances;
• diffidence;
• unfavorable emotional background in the team;
• bad habits;
• lack of fulfillment personally or professionally.

Chronic stress is a psycho-emotional state of the body, the appearance of which depends on a person’s resistance to stress. Stressors leave their mark on everyone's psyche. Causes of long-term psycho-emotional negative state:

• disharmony in relationships with loved ones;
• unfavorable microclimate at the place of work;
• excessive mental and physical stress;
• difficult life situations;
• physiological characteristics of a person;
• characteristics of character and nervous system.

The reasons are individual for each person. Due to different resistance to stress, it is easier for some to endure certain emotional stress, while for others it is difficult to cope with the first psychological problem that arises, therefore frequent stress and its noticeable effect on the body are a sign of low stress resistance.

Relationship disharmony can lead to chronic stress

Chronic stress develops when:

• a person cannot cope with deep emotional shock for a long time (more than 2-3 weeks);
• short-term and superficial stressful situations are repeated too often (almost daily);
• there is no professional help (consultations with a psychotherapist or at least a psychologist);
• there is no desire to fight destructive thoughts and feelings.

Stressors (provoking factors) can be a variety of circumstances.

Psychological:

• overload: long working hours, overtime assignments, lack of days off and vacation;
• constant conflicts in the family: quarrels and misunderstandings with a significant other or relatives, betrayal, betrayal, lack of warm and trusting relationships, indifference;
• difficult separation, divorce, unrequited love;
• dangerous illness or death of a loved one;
• lack of money, unfair or unexpected dismissal, lack of work;
• repairs, moving, loss of apartment, poor living conditions;
• chronic information stress is diagnosed in most students and worsens during sessions;
• personal qualities determined by the type of nervous system: excessive sensitivity and emotionality, vulnerability, egocentrism, pessimism, perfectionism, increased demands on oneself.

Physiological:

• long-term chronic illness requiring constant use of medications, regular examinations and planned hospital stays;
• living in environmentally unfavorable conditions or areas regularly exposed to natural disasters;
• daily excessive physical activity is becoming a common cause of chronic stress in athletes;
• severe pregnancy, childbirth with complications, health problems in the newborn;
• taking medications on an ongoing basis;
• long-term diet.

Often chronic stress is the result of a whole bunch of difficulties and insoluble contradictions. There is one stressor at home, another at work, a third in relationships, and even in terms of health, modern people constantly face problems. There are daily quarrels with my wife, a child is doing poorly in school or is sick, a boss is nagging, a colleague is setting him up, his heart is playing pranks - each circumstance becomes the cause of worries and obsessive thoughts. And there is no time to fight them - so the water begins to sharpen the stone drop by drop.

Often a person does not even suspect that he is in a chronic state of stress. He may not experience any worries or anxiety, but eventually a diagnosis will be made. This happens with athletes: from childhood they get used to unbearable daily loads and do not think about their destructive effect.

This mechanism for the development of the disease can be compared to medieval torture, when water was methodically dripped onto the head of a bound person. As a result, he went crazy or died.

Treatment of stress: what methods help get rid of symptoms and consequences?

Psychotherapeutic treatment of chronic stress in adults is a course of regularly attended sessions (1-2 times a week) using autogenic training, role-playing games and even hypnosis. Each specialist, depending on the situation, determines which method will be more effective.

Family psychotherapists most often work with children with this diagnosis. Parents, relatives, and the child’s teachers (or educators) are actively involved in the sessions. In such cases, the main thing is not just to cure, but also to eliminate further harmful consequences. Otherwise, the psychotrauma suffered will determine stable patterns of behavior throughout life.

You can help yourself recover from stress using simple methods, most of which are available to each of us. Let's figure out how to relieve stress and calm down after a nervous breakdown.

The main thing in the fight against stress is to relieve tension, try to distract yourself and relax. You can use these methods at home.

All home remedies are good as preventatives or for relieving stress during the adaptation and short-term period.

If nervous tension does not leave you for a long time and no folk remedies help, you need to seek help from specialists.

Untreated stress can lead to major problems in both health and social life. Protracted depression is very difficult to treat. To treat stress, neuroses, depression, panic attacks and other nervous system disorders, various medications are used, which can be divided into the following groups:

• Neuroleptics - these medications help inhibit nervous activity. They are usually prescribed for prolonged depression and complex mental disorders.
• Antidepressants are medications that reduce anxiety and help relieve stress.
• Tranquilizers are medications that reduce excitability, normalize sleep, and suppress emotions.
• Nootropics – improve brain activity, memory, and increase concentration.
• Sedatives are sedatives that promote relaxation, reduce anxiety, and relieve stress.
• Normotimics are drugs that relieve depressed mood, restore emotional background, and are prescribed for increased irritability and nervousness.
• Stimulant drugs - prescribed for increased mental and emotional stress, help to resist stress, and have a general strengthening effect on the body.

Any medications can only be prescribed by the attending physician. Depending on the degree and type of neurological disorder, the doctor will select drugs that relieve stress, reduce anxiety, sedatives or stimulants, and more often a combination of these to provide comprehensive treatment of the disease.

Many people believe that the best remedy for fatigue and stress relief is alcohol. It will help you relax and forget about your problems. However, in reality the effect is the opposite. Alcohol puts additional stress on the body, which is already physically and emotionally exhausted.

If you are very tired, you should not use stimulants or energy drinks. Coffee, strong tea, chocolate, energy drinks only have an invigorating effect for a while, after which the situation only gets worse. At the same time, they further overload the nervous system and reduce the body’s natural ability to deal with stress.

Let's try to define them step by step.

Nervous stress is characterized by emotional and physical tension that occurs in situations beyond a person’s control. It is a natural reaction to various stimuli, both negative and positive.

Anything can provoke this condition. First, the nervous and endocrine systems become overexcited, then aggression, short temper, and uncontrollable emotions appear.

If you do not start fighting stress in time, it can turn into a severe form, and then to depression. This is a disease in which performance decreases, weakness appears, and there is no interest in life.

In the frantic pace of modern life, stress haunts a person constantly. But what is hidden behind this common concept? Today, it is customary to call stress any emotional upheaval, painful experiences, or the bitterness of unjustified hopes. However, the medical interpretation of the term is much narrower - not every fear, pain or disappointment is stress.

Not all people who have been subjected to a powerful emotional attack break down, lose their vitality and fall into a depressive state.

At the same time, true stress is destructive and poses a health hazard. That is why it is so important to recognize it and begin treatment on time.

Let's take a closer look at how to distinguish stress from nervous tension, what consequences this phenomenon entails and how to deal with it.

In psychology, there are three types of human behavioral reactions to stress. The first reaction is conventionally called “foot on the gas” - the person is angry and constantly agitated. Under the pressure of circumstances, he literally boils, only negative emotions arise in him. The second state - “foot on the brake” - is characterized by isolation and withdrawal of the victim from the outside world.

Chronic stress occurs against the background of any reaction of the body: the decisive factor is the duration of the symptoms of a serious condition. The body is weakened by violent emotions and attempts to escape consciousness. Long-term stress leads to complete emotional burnout.

Some people become lethargic under stress

If a psychologist has identified signs of chronic stress in a patient, the specialist begins to collect an anamnesis. It is important for a physician to determine the most dangerous stressors for a person, their strength and effect on the body. The psychotherapist undertakes to treat the patient only after familiarizing himself with the clinical picture of the patient. Having learned about what worries a person, what he experiences in stressful situations, etc., the specialist determines possible ways to solve the patient’s problems.

Chronic stress can be treated with medication or with psychological help and therapy. In severe cases, complex methods are used. The following medications will help you get out of a severe psycho-emotional state:

1. Adaptogens. These include substances of plant origin - lemongrass, rosea radiola, sea buckthorn, etc., as well as animal substances - “Apilak”.
2. Sleeping pills (“Sanval”, “Relaxon”, etc.).
3. Light tranquilizers (Grandaxin, Rudotel, Atarax, etc.) and antidepressants (Fevarin).

It is important to strictly follow your doctor's instructions. The patient can be cured only if the medications are taken correctly and the specialist’s additional instructions are followed.

You can speed up the healing process with the help of art therapy. Its large selection of techniques will allow you to choose an option for each case. The peculiarity of this method is that the treatment of the patient’s psycho-emotional state occurs through the pleasure that he receives as a result of the exercises. The patient can do his favorite activity for several hours a week, which will calm him down. You can choose one of the options proposed by the psychologist (drawing, clay modeling, embroidery, music or dancing, etc.).

The drug "Grandaxin" is a mild tranquilizer

Psychological help

Since we have found out that anything can trigger anxiety and nervousness, and some of those suffering from neurasthenia even independently adapt external factors to their needs, then psychological training should move along two paths.

• Take control of circumstances.
• Soften the perception of traumatic factors and reduce their significance.

Thus, first you have to admit to yourself that the problem exists. And it’s not that as a child, dad used a belt, and mom was dissatisfied with her academic performance, that she wasn’t appreciated at work, and her loved one turned out to be a petty creature. There are many circumstances and they are everywhere, and a neurotic personality is ready to respond to any message from waiting for the end of the world to a rumbling stomach.

Since childhood is behind the horizon, you will have to take responsibility for your life without dumping it on your parents, spouses, loved ones, young offspring or random people around you. With such a perception, they cannot be to blame for all the misfortunes that happen to us. Maybe just a little bit, which we will also control.

• If possible, we will immediately stop communicating with everyone who is unpleasant to us. Or let’s reduce this communication to the necessary minimum in the most correct and neutral form: “Yes. No. Thank you. Sorry". And this will be our spacesuit against unpleasant people, and they will not be able to break through it.
• Assertive behavior is polite firmness. Allows you to correctly defend your interests and adhere to your line of behavior even under the pressure of external circumstances.
• Solving problems as they arise. We will stop waiting for something to happen at any moment that will justify our hopes for some nasty gift of fate. And we will solve problems as they arise. Now and today. The past will have to wave its hand and stop delving into it. Plans for the future should be plans, and not an attempt to find another reason to get excited.
• Imagine the worst possible outcome of the problem. If we are starting to worry, we should go all the way and think about the worst-case scenario. Then think about whether it is so scary and what can really be done to prevent this from happening.
• Learn to set goals and objectives. "What I want?" and “How to get it?” - quite reasonable questions to ask yourself that will help you develop an action plan and reduce the degree of neuroticism from not understanding what to do in the future.
• To stop worrying about your health, get a check-up and repeat the tests no sooner than your doctor recommends. By adhering to a healthy lifestyle, you will reduce the risk of developing serious pathologies, and non-serious pathologies can be treated or go away on their own.
• Write down everything that worries you on paper and, for each item, make a plan of real actions that will help get rid of the problem. It will be immediately clear where it really exists, and where they have made a mountain out of a molehill.
• Keep yourself busy with something interesting, something you love, something that brings you pleasure—a hobby. A passionate person has no time to delve into himself. He's just busy. Be aware of dopamine peaks, plateaus and declines. Give yourself a break and switch.
• Try to evaluate things and events correctly. Try to approach your assessments objectively. Many values ​​cease to be so over time. Is it worth killing yourself and those around you for the sake of them?
• Accept yourself. If only the smartest, most beautiful and successful people actually reproduced, the Earth would not face the problem of overpopulation. Nature came up with everything much more cunningly than we thought. We are controlled by hormones and transmitters that are triggered for any reason, almost like our anxiety.
• Get rid of guilt. You do not have to be responsible for other adults and independent people. Let them solve their problems themselves.
• Reduce the significance of episodes that bother you. Don't get hung up. Switch your attention.
• Don't expect much from others and don't be afraid of their opinions.
• If no self-administered measures work at all, contact a professional medical psychologist, psychotherapist or psychiatrist.

Symptoms

Signs of prolonged emotional stress can vary. Most often, a person experiences chronic fatigue, which can be accompanied by other symptoms. Chronic stress affects not only the physical, but also the emotional and behavioral state. Main symptoms:

1. Withdrawal, aggression, anxiety and irritability.
2. Emotional indifference. A person exposed to chronic stress stops enjoying life. He begins to feel depressed.
3. Sleep problems.
4. Lack of sexual desire, aversion to intimacy.
5. Problems with memory and concentration.
6. Slowing down of mental activity. Solving simple work or household tasks takes more time and effort.

The development of a prolonged stressful state leaves an impact on a person’s well-being. Permanent stress leads to decreased immunity. Pathological changes occur at the hormonal level. With the influence of each stressor, there is a surge in adrenaline and disruptions in the functioning of internal organs. Problems with digestion, blood vessels and heart may begin. Stress can lead to endothelial dysfunction, i.e., problems with vascular homeostasis.

Symptoms of chronic stress and short-term stress may include fever, headaches, nausea and vomiting. The body is on the verge of a nervous breakdown, signaling danger. Often people susceptible to chronic fatigue feel unwell before important events in their lives.

Sleep problems are one of the symptoms of the disorder

Proper diet

Nutritionists have developed a special diet for those who want to stop being nervous and start enjoying life. If the body lacks potassium, calcium, magnesium, phosphorus and iron, then the nervous system and the entire body will suffer. It is especially important to ensure that the body receives the required amount of magnesium.

• You need to eat buckwheat, oat and wheat porridge more often.
• Phosphorus relieves muscle tension and stabilizes the functioning of the nervous system. The trace element is present in milk, cereals and beans.
• Calcium – regulates the functioning of muscles and nerves. Contained in milk, nuts and cabbage.
• Iron – contributes to the normal functioning of the thyroid gland, ensures normal metabolic processes. Present in seafood, river fish, fruits, green vegetables, baked goods.
• Potassium – normalizes the smooth functioning of nerves and muscles, prevents stress and nervous breakdowns. The lack of microelements can be compensated for by vegetables, fruits, lean meat and fish, and dried fruits.

The dangers of stress for men and women

Men and women cope with stressful situations differently. And their effect on the body is also different. Emotional and behavioral signs (anxiety, aggression, etc.) appear equally in men and women, but physiological disorders do not.

Constantly faced with a state of nervous tension, men suffer from a loss of strength and energy due to testosterone, which is more actively released into the blood during periods of emotional threat. Long-term and systematic imbalance of hormones leads not only to chronic fatigue syndrome, but also to problems with potency.

Chronic stress caused by nervous tension at work and at home can cause the development of cancer.

When love leaves, the blues remain

• During the time of the ancient Greeks and other Hippocrates and Galens, all human behavioral characteristics were explained by the presence of a predominance of one of the four bodily fluids, which determined the type of temperament. There is a lot of lymph in a person - he is slow and calm, bile predominates - he is aggressive and hysterical if it is yellow or gloomy and gloomy if it is black. And only blood makes its owner cheerful and active.
• Later, everyone suffered from spleen and blues interspersed with hysterical fits. From them they went to the waters, shot themselves, went to the active army and drowned themselves. What serfs, European guild workers and American Indians did at this time in cases of life difficulties is not known for certain. It seems they drank bitters and smoked in their free time from back-breaking plowing.
• A little later, enterprising psychiatrists Freud and Jung explained everything by the suppression of the ego by a ruthless environment and public opinion and took up the emancipation of the suffering Self, one at great expense, and the second at a very high cost, successfully covering the whole of Europe with their psychoanalysis.
• The subsequent world wars, however, proved that in comparison with the world revolution, female hysteria was complete nonsense, and led scientists to a more detailed study of the theory of stress, since the representative sample of those who came from the war fields was very decent for a whole century.

Diagnostics

Signs of stress can be deceiving because they also accompany other illnesses. You should see a therapist. He will determine the need to redirect the patient to a psychotherapist or psychologist. Physiological signs observed in patients suffering from chronic stress often require consultation:

• endocrinologist;
• gastroenterologist;
• cardiologist;
• neurologist.

Consultation with these specialists allows us to exclude options for diseases of organs and systems that are not associated with stressful situations.

↑ Why it is necessary to treat stress

Any nervous breakdown is, first of all, energy that requires release. If this does not happen, it accumulates in the body and can lead to serious consequences: severe depressive conditions and diseases such as hypertension, heart disease, and neurological disorders.

In addition, this seriously complicates a person’s social life: a person experiencing constant nervous overload cannot normally concentrate on work or study, he is very unsure of himself, irritable and suspicious, and it is difficult to communicate with him. This leads to frequent conflicts with family, friends and colleagues.

First signs of a problem

If we talk about the first signs that are worth paying attention to, first of all, this is the general condition of the body, and if nervous tension increases, then the following symptoms will be observed:

sleepy state; irritability; lethargy; depression.

Perhaps a person, especially one with a strong character, does not show such emotions, but sooner or later such a state can reach the point when the manifestation of emotions is expressed in a more dramatic form. An inhibited reaction may be observed, often the actions themselves manifest themselves in a calmer form.

But the opposite state is also possible, when a person is extremely excited. This is expressed in behavior when activity is not justified, a lot of talking can be observed, especially if this is not typical for a person.

This state is completely unusual for a person and nervous tension in the head leads to the fact that a person does not perceive reality and loses a real assessment. He may underestimate the situation or overestimate his capabilities; often in this state people make mistakes that are absolutely not typical of them.

Stressful state

The consequences of this condition appear after prolonged stress on the nervous system. The central nervous system functions in two processes - relaxation and a state of excitation. Violation of one process entails a number of symptoms: irritability, headaches, insomnia, absent-mindedness and aggression. The consequences of severe stress are chronic changes in behavior, treated with tranquilizers, sedatives and deep psychoanalysis.

What does stress lead to? The reaction of the human body is unpredictable. The symptoms of the consequences depend on the person’s life, his environment and the factors that trigger stress. Why stress is dangerous:

• irreversible changes in the victim’s personality;
• pathologies of internal organs;
• development of mental disorders;
• adaptation disorder;
• destruction of the relationship between the stressed person and his environment.

Stress and its consequences depend on the frequency of stressors (events, people, memories that frighten a person). Fear is normal. Short-term emotional protection creates minimal harm to the body.

Constant tension is dangerous for mental and physiological health: the more often a person is in fear, the harder it is to get rid of the root cause of stress.

Left unaddressed, stress develops into severe depression. It is almost impossible for a person to get rid of it on his own. In this case, the help of a specialist is required. Moreover, most often, therapy is complex. The doctor will prescribe medication and psychotherapeutic methods. Yoga, herbal medicine, and physical therapy help fight depression.

However, no doctor or manual will give you an exact answer to the question of how to get out of depression, and will not help you get rid of a depressed state if you yourself do not make an effort to do this. In order to achieve success, you need to get out of your comfort zone, completely change your usual lifestyle, give up many habits and solve problems that have been put off for years: this could be a change of job and even profession, resolving family conflicts and other tasks that require which were scary to take on.

If a person has symptoms of chronic stress, he should consult a psychotherapist. A diagnosis can be made by taking an anamnesis and assessing existing complaints.

https://www.youtube.com/watch?v=A7kPvkjK9bQ

To eliminate the symptoms of this disorder, complex therapy is required, involving the use of medications and folk remedies. People suffering from this disorder need to change their lifestyle and undergo psychotherapy.

Prevention

As we know, any disease is easier to prevent than to solve. The same applies to nervous breakdowns and depression. It’s easier not to push yourself to an extreme state than to then pull yourself out of the swamp by the hair. To resist stress, you need to follow rules that are simple to the point of banality and familiar to all of us from childhood.

• Be aware. A nervous breakdown is our reaction to a situation. And only we decide how to react to it. Learn to be distracted and shift your attention from negative aspects, try to look for the good side in everything.
• Rest. Not in front of the TV and scrolling through your social media feed. Do your favorite thing, read a book, listen to music, take a walk, go to the theater or cinema.
• Relax. Meditation, yoga, warm bath, breathing exercises - any means that you enjoy are good for relieving stress, except alcohol and gluttony.
• Move more. Any simple physical exercise will strengthen not only your body, but also strengthen your spirit.

Prevention of stressful situations includes just a few important features, knowledge of which will strengthen stress resistance. The first thing that is important to do is to tune in to receive positive emotions and try to avoid stress or anticipate it. Other preventive measures boil down to the following requirements:

1. Maintaining a healthy lifestyle. Maintaining physical fitness, proper nutrition, and giving up bad habits help strengthen not only physical but also mental health.
2. Maintaining a sleep schedule. The more tired a person is, the more he needs rest.
3. The need for proper organization of leisure time. Walking in the fresh air, watching comedies, reading books, and hobbies will allow you to relax.
4. Release emotions through creativity or journaling. Experienced stressful situations written on paper will help a person calm down. Fine art works the same way. Drawing or modeling are excellent methods of achieving a normal psycho-emotional state.

Physiological wrestling techniques

Breathing exercises

This is the simplest and most effective method of controlling autonomic reactions. Strelnikova’s breathing exercises give good results.

The most popular and well-known system of breathing exercises is the Buteyko method, whose adherents claim that they were able to get rid of even bronchial asthma and use forced breathing for any reason. In general, any exercise to prolong exhalation can reflexively reduce the heart rate due to inhibition of the sympathetic nervous system. Also, breathing more rarely or deeply can calm and strengthen the nerves. To do this, you need to alternate a short inhalation with an extended exhalation and pauses after it.

• The formula for relaxing breathing, where the first number is the duration of inhalation in seconds, with the “+” sign is the length of exhalation, and in brackets is the pause between breaths: 2+2(2), 4+4(4), 4+6(2) , 4+7(2),4+8(2), 4+9(2), 5+9(2), 5+10(2), 6+10(2), 6+10(3), 7+10(3), 8+10(3), 9+10(4), 10+10(5).
• It is useful to take several exhalations through tightly compressed lips or long exhalations with an open mouth for the combination: “ho” or “he”.
• Rhythmic walking will also help establish a rhythm for proper breathing. For four steps you need to take a full breath, for the next two you need to hold your breath, for the next four you need to exhale completely.
• You can also perform gymnastics while lying down or sitting against a wall with a straight back.
• Lie on the floor, place your arms extended along your body, palms down. Breathe relaxedly for a minute, then take a maximum breath and hold your breath for 4 seconds, then exhale as much as possible, trying to push all the air out of your lungs. Do five approaches.

Massage

A relaxing massage is preferable, including stroking, rubbing, and very light kneading of the extensors of the limbs. Therapeutic massage for the spine and vibrating massage for the chest. In addition to professional general or therapeutic massage, self-massage is indicated. For muscle spasms, you can use shaking the limbs (with or without holding the fingers). The fine vibration allows the muscles to relax successfully.

Relaxation practices may include:

• listening to your favorite music,
• aromatherapy,
• yoga practices,
• swimming pool, etc.