How to restore the nervous system after prolonged stress? Self-training to calm the nervous system. How to strengthen the nervous system and psyche with folk remedies, vitamins, and in other ways? Strengthening the nervous system susceptibility to stress

There are contraindications, consult your doctor.

Probably, at least seven out of ten people will say that the nervous system is the weak point of their body. And we are talking not so much about organic diseases of the brain and pathology of peripheral nerves, but about psychological and even mental problems. Apathy, drowsiness, increased irritability, inability to overcome stress, anxiety, depressive moods - well, who doesn't know this? Such conditions are common, so many people dream of finding a remedy that will help them strengthen the nervous system. By the expression "strengthen the nerves" most mean the following: calm the psyche and make it less susceptible to stress. What needs to be done for this?

Refuse "helpers"

All your rather considerable efforts will be wasted if you do not learn what to avoid so as not to harm your shattered nervous system. And some restrictions really need to be introduced.

Most importantly, stop taking sedatives and sleeping pills once and for all. If you take them, then only with the permission of your doctor! It only seems that they are soothing and helping to cope with stress. In fact, they do not solve the problem at the root, but simply help to “forget” for a while. Then stress, anxiety, and sleep disturbances return and begin to torment you with renewed vigor. And given that most people take these drugs without a doctor's prescription, of their own free will, there is no need to expect an optimal effect.

You probably know that recently a law was passed according to which even "light" means like valoserdina and corvalola included in the list of narcotic and psychotropic drugs. In the last days before the law was passed, pharmacies experienced such an influx of visitors wanting to get their hands on these drugs that the drugs quickly ran out almost everywhere. Sadly: it means that people are so dependent on sedatives (take this term not literally) that they are ready to stock up on them for a year in advance, just to be able to “calm down” if necessary ...

Solve problems at home and at work

In many cases, the nervous state of a person is due to the stresses that he receives from the outside. The main sources of nervous shock are work and family relationships. What can I say here ... If you resolve the difficulties that bring you so many experiences, it will be much easier for you to protect your nervous system from constant stress. You will have to make less effort to overcome the consequences of the stress already endured, you will protect yourself from new portions of negativity and you will be able to learn to be much more calm and balanced in general.

However, we understand that a person's desire to cope with a tense situation does not always find its realization. Someone cannot quit hard work because that is the only source of income; some cannot cope with family disagreements because “opponents” continue to stand their ground and provoke conflicts. I would like to hope that your situation is not like that, and you will be able to dramatically and radically change your way of life for the better. If not, don't be discouraged. It will be more difficult for you to strengthen the nervous system when it is constantly exposed to a hail of stress, but improvement is still possible.

Getting the "right" stress

Any threat to the constancy of the internal environment of the body is stress. However, not all of them are negative developments. There are “bad” stresses, for example, a call “on the carpet” to a boss, an injury or a quarrel with a loved one. They strike a blow to the psyche and health, disrupt the adaptive reactions of the body; they are destructive to humans. But there are also "good" stresses: suddenly falling in love, morning jogging, cold shower. They also threaten our nerves to some extent, but their action is weak, and in general they are perceived by us positively. As a result, such phenomena (in scientific terminology, they are called eustress) only strengthen our nervous system and make it more resistant to negative events.

Sleep well

A person can sleep 3-4 hours a day without experiencing much damage to their physical condition, according to the results of a study on the duration of sleep. However, the inability to get enough sleep is one of the main factors determining possible nerve problems. In the absence of sleep, disorientation is observed in a day, after five days hallucinations and convulsions develop, after ten the subject falls into psychosis; as a result of chronic lack of sleep for several weeks and months, a person is almost guaranteed to develop a depressive disorder. The listed facts are also proven by science, and, please note, all the consequences of lack of sleep are manifested by violations from the side nervous system.

Therefore, in order to strengthen your psyche and nerves, you need to sleep a sufficient amount of time. Would you say that you find it difficult to find time to sleep in your busy schedule? We readily believe. Perhaps you think that getting enough sleep is simply impossible? But we will doubt this. If your health is dear to you, you will find time to satisfy one of the physiological needs of your body.

By the way, another one interesting fact about a dream: his deficiency provokes the appearance of excess weight... Do you want to become not only nervous and jerky, but also fat? Then leave everything as it is and don't change anything. But we hope this will motivate you to do the opposite and take care of your health.

Do sport

Only a person who regularly practices his favorite sport understands its importance for maintaining the health of the nervous system and the body as a whole. If you are not a fan of physical activity, you will have to take our word for it that physical activity is one of the best, and perhaps even the best, way of psychological relief. Plus, during classes, the work of synapses is activated, neuromuscular transmission improves, the brain is fully saturated with oxygen, hormones of happiness are produced in it, and as a result, you finish the next workout as a tired, but completely adequate and joyfully calm person.

Take vitamins

The best "friends" of the nervous system are B vitamins, because they are the ones that are involved in the course of biochemical processes in nerve cells. Therefore, make sure that at least food with their content is on your table as often as possible. Bread, bran, meat, liver, green leafy vegetables, yeast, eggs, walnuts, cereal sprouts - immediately revise the diet if it does not already contain these foods. If you want, you can start taking vitamin complexes- "ordinary" or special, with B vitamins (for example, neuromultivitis).

Breathe

With chronic stress, breathing becomes more rapid and shallow; if a person constantly lives in tension, the depth and frequency of his breathing gradually change so that he breathes in a constant "alarm mode". In contrast, deep, measured breaths in and out are a sign of calmness.

Performing breathing exercises, walking in the fresh air helps to calm the psyche, and this stabilizes the nervous processes. Use these remedies more often and you will feel much better.

These "recipes" for strengthening the nervous system are not unique and even ordinary. However, if you have not found anything new here, do not rush to draw conclusions. Think: everyone knows that smoking is bad, but many people smoke; everyone knows that to lose weight you need to eat less and play sports, but only a few do it; Finally, everyone knows how to calm their nerves, but most ignore it.

Unfortunately, it is impossible to get rid of the worries once and for all and find the peace of the boa constrictor with the help of some magical remedy or exercise. For this you have to work hard. Of course, it will be as difficult as losing another pound of excess weight or spending a day without a cigarette, but in the end, your efforts will be rewarded. You will be able to react more calmly to what is happening, make responsible decisions without panic, get rid of unwanted thoughts, sleep soundly at night and just enjoy life. It seems to us that this is a worthy excuse to make an effort.

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Stress- a term that literally means pressure or stress. It is understood as the state of a person, which arises in response to the influence of adverse factors, which are usually called stressors... They can be physical (hard work, trauma) or mental (fear, frustration).

The prevalence of stress is very high. In developed countries, 70% of the population is under constant stress. Over 90% suffer from stress several times a month. This is a very alarming indicator considering how dangerous the effects of stress can be.

Experiencing stress requires a lot of energy from a person. Therefore, prolonged exposure to stress factors causes weakness, apathy, and a feeling of lack of strength. Also, the development of 80% of diseases known to science is associated with stress.

Types of stress

Pre-stress state - anxiety, nervous tension that occurs in a situation when stress factors act on a person. During this period, he can take steps to prevent stress.

Eustress- beneficial stress. It can be stressful, caused by strong positive emotions. Also, eustress is a moderate stress that mobilizes reserves, forcing you to more effectively deal with the problem. This type of stress includes all the reactions of the body that provide an urgent adaptation of a person to new conditions. It makes it possible to avoid an unpleasant situation, fight or adapt. Thus, eustress is a mechanism that ensures human survival.

Distress- harmful destructive stress, which the body is unable to cope with. This type of stress is caused by strong negative emotions, or physical factors (trauma, illness, overwork) that last for a long time. Distress undermines strength, preventing a person from not only effectively solving the problem that caused the stress, but also from living fully.

Emotional stress- emotions accompanying stress: anxiety, fear, anger, sadness. Most often, it is they, and not the situation itself, that cause negative changes in the body.

According to the duration of exposure, stress is usually divided into two types:

Acute stress- the stressful situation lasted for a short period of time. Most people bounce back quickly after a short emotional shock. However, if the shock was strong, then impairments to the functioning of the NA, such as enuresis, stuttering, tics, are possible.

Chronic stress- stress factors affect a person for a long time. This situation is less favorable and dangerous for the development of diseases of the cardiovascular system and exacerbation of existing chronic diseases.

What are the phases of stress?

Anxiety phase- a state of uncertainty and fear in connection with an approaching unpleasant situation. Its biological meaning is to "prepare weapons" to deal with possible troubles.

Resistance phase- the period of mobilization of forces. The phase in which there is an increase in brain activity and muscle strength. This phase can have two resolution options. In the best case, the organism adapts to new living conditions. At worst, the person continues to experience stress and moves on to the next phase.

Exhaustion phase- the period when a person feels that his strength is running out. At this stage, the body's resources are depleted. If a way out of a difficult situation is not found, then somatic diseases and psychological changes develop.

What causes stress?

The reasons for the development of stress can be very diverse.

It should be noted that the body's response does not depend on the cause of the stress. The body reacts to both a broken arm and divorce in the same way - by releasing stress hormones. Its consequences will depend on how significant the situation is for a person and how long he has been under its influence.

What determines your susceptibility to stress?

The same impact can be evaluated in different ways by people. The same situation (for example, the loss of a certain amount) will cause severe stress for one person, and only annoyance for the other. It all depends on what value a person gives to a given situation. The strength of the nervous system plays an important role, life experience, education, principles, life position, moral assessments, etc.

Individuals who are characterized by anxiety, increased excitability, imbalance, a tendency to hypochondria and depression are more susceptible to stress.

One of the most important factors is the state of the nervous system at the moment. During periods of overwork and illness, a person's ability to adequately assess the situation decreases, and relatively small impacts can cause serious stress.

Recent research by psychologists has shown that people with the lowest cortisol levels are less susceptible to stress. They tend to be harder to piss off. And in stressful situations, they do not lose their composure, which allows them to achieve significant success.

Signs of low stress tolerance and high susceptibility to stress:

• You cannot relax after a hard day;
• You experience excitement after a minor conflict;
• You replay an unpleasant situation in your head many times;
• You can leave the started business because of fears that you will not cope with it;
• Your sleep is disturbed due to the anxiety experienced;
• Excitement causes a noticeable deterioration in well-being (headache, tremors in the hands, heart palpitations, feeling of heat)

If you answered yes to most of the questions, it means that you need to increase your resistance to stress.

What are the behavioral signs of stress?

How to recognize stress by behavior? Stress changes a person's behavior in a certain way. Although its manifestations largely depend on the character and life experience of a person, there are also a number of common signs.

• Overeating. Although sometimes there is a loss of appetite.
• Insomnia. Superficial sleep with frequent awakenings.
• Slowness of movement or fussiness.
• Irritability. It can be manifested by tearfulness, grumbling, unreasonable nit-picking.
• Closure, withdrawal from communication.
• Reluctance to work. The reason lies not in laziness, but in a decrease in motivation, willpower and a lack of strength.

Outward signs of stress associated with excessive tension of certain muscle groups. These include:

• Pursed lips
• Chewing muscle tension;
• Raised "pinched" shoulders;

What happens in the human body during stress?

Pathogenetic mechanisms of stress- a stressful situation (stressor) is perceived by the cerebral cortex as threatening. Further, excitation passes along a chain of neurons to the hypothalamus and pituitary gland. The pituitary cells produce adrenocorticotropic hormone, which activates the adrenal cortex. The adrenal glands in large quantities release stress hormones into the bloodstream - adrenaline and cortisol, which are designed to ensure adaptation in a stressful situation. However, if the body is under their influence for too long, is very sensitive to them, or hormones are produced in excess, this can lead to the development of diseases.

Emotions activate the autonomic nervous system, or rather its sympathetic division. This biological mechanism is designed to make the body stronger and more enduring for a short time, to set it up for vigorous activity. However, prolonged stimulation of the autonomic nervous system causes vasospasm and disruption of organs that lack blood circulation. Hence the dysfunction of organs, pain, spasms.

The positive effects of stress

The positive effects of stress are associated with the effects on the body of the same stress hormones adrenaline and cortisol. Their biological meaning is to ensure human survival in a critical situation.

It should be noted that the positive effect of hormones is noted with their short-term effect on the body. Therefore, short-term moderate stress can be beneficial for the body. He mobilizes, forces one to gather strength in order to find the optimal solution. Stress enriches life experience and in the future a person feels confident in such situations. Stress increases the ability to adapt and in a certain way contributes to the development of the personality. However, it is important that the stressful situation is resolved before the body's resources are exhausted and negative changes begin.

The negative effects of stress

The negative effects of stress onpsyche due to the prolonged action of stress hormones and overwork of the nervous system.

• Decreased concentration of attention, which entails memory impairment;
• Fussiness and incoherence appear, which increases the risk of making rash decisions;
• Low performance and increased fatigue can be the result of a violation of neural connections in the cerebral cortex;
• Negative emotions prevail - general dissatisfaction with the position, work, partner, appearance, which increases the risk of developing depression;
• Irritability and aggression, which complicate interaction with others and delay the resolution of a conflict situation;
• The desire to alleviate the condition with the help of alcohol, antidepressants, narcotic drugs;
• Decreased self-esteem, self-doubt;
• Problems in sexual and family life;
• A nervous breakdown is a partial loss of control over your emotions and actions.

The negative effects of stress on the body

1. From the nervous system... Under the influence of adrenaline and cortisol, the destruction of neurons is accelerated, the well-organized work of various parts of the nervous system is disrupted:

• Excessive stimulation of the nervous system. Prolonged stimulation of the central nervous system leads to overwork. Like other organs, the nervous system cannot work in an unusually intense mode for a long time. This inevitably leads to various failures. Signs of overwork are drowsiness, apathy, depressive thoughts, sugar cravings.
• Headaches can be associated with dysfunction of the blood vessels in the brain and a deterioration in blood outflow.
• Stuttering, enuresis (urinary incontinence), tics (uncontrolled contractions of certain muscles). Perhaps they arise when the neural connections between nerve cells in the brain are disrupted.
• Excitation of parts of the nervous system. Excitation of the sympathetic part of the nervous system leads to dysfunction of the internal organs.

2. From the immune system. The changes are associated with an increase in the level of glucocorticoid hormones, which suppress the functioning of the immune system. Susceptibility to various infections increases.

• The production of antibodies and the activity of immune cells decreases. As a result, the susceptibility to viruses and bacteria increases. The likelihood of contracting viral or bacterial infections increases. The chance of self-infection also increases - the spread of bacteria from the foci of inflammation (inflamed maxillary sinuses, palatine tonsils) to other organs.
• The immune defense against the appearance of cancer cells decreases, the risk of developing oncology increases.

3. From the endocrine system. Stress has a significant effect on the functioning of all hormonal glands. It can cause both an increase in synthesis and a sharp decrease in the production of hormones.

• Failure of the menstrual cycle. Severe stress can disrupt ovarian function, which is manifested by delay and soreness during menstruation. Cycle problems can continue until the situation is completely normalized.
• Decreased synthesis of testosterone, which is manifested by a decrease in potency.
• Slowdown in growth rates. Severe stress in a child can reduce the production of growth hormone and cause a delay in physical development.
• Decreased synthesis of triiodothyronine T3 with normal thyroxine T4 levels. It is accompanied by increased fatigue, muscle weakness, a decrease in temperature, swelling of the face and limbs.
• Decreased prolactin. In breastfeeding women, prolonged stress can cause decreased production breast milk, up to a complete stop of lactation.
• Disruption of the work of the pancreas, which is responsible for the synthesis of insulin, causes diabetes mellitus.

4. On the part of the cardiovascular system... Adrenaline and cortisol increase the heart rate and constrict blood vessels, which has a number of negative consequences.

• Blood pressure rises, which increases the risk of hypertension.
• The load on the heart increases and the amount of blood pumped per minute triples. Combined with high blood pressure, this increases the risk of heart attack and stroke.
• The heartbeat accelerates and the risk of cardiac arrhythmias (arrhythmia, tachycardia) increases.
• The risk of blood clots increases due to the increased number of platelets.
• The permeability of blood and lymph vessels increases, their tone decreases. Metabolic products and toxins accumulate in the intercellular space. The swelling of the tissues increases. Cells are deficient in oxygen and nutrients.

5. From the side digestive system disruption of the autonomic nervous system causes spasms and impaired circulation in various parts of the gastrointestinal tract. This can have various manifestations:

• Feeling of a lump in the throat;
• Difficulty swallowing due to esophageal spasm
• Pain in the stomach and various parts of the intestines caused by spasm;
• Constipation or diarrhea associated with impaired peristalsis and the secretion of digestive enzymes;
• The development of peptic ulcer disease;
• Disruption of the digestive glands, which causes gastritis, biliary dyskinesia and other functional disorders of the digestive system.

6. On the part of the musculoskeletal systems prolonged stress causes muscle spasm and impairment of blood circulation in bone and muscle tissue.

• Muscle spasm, mainly in the cervicothoracic spine. In combination with osteochondrosis, this can lead to compression of the roots of the spinal nerves - radiculopathy occurs. This condition is manifested by pain in the neck, limbs, chest. It can also cause pain in the area of ​​internal organs - heart, liver.
• Bone fragility - caused by a decrease in calcium in the bone tissue.
• Decrease muscle mass- stress hormones increase the breakdown of muscle cells. During prolonged stress, the body uses them as a reserve source of amino acids.

7. From the side of the skin

• Acne. Stress increases sebum production. Blocked hair follicles become inflamed due to reduced immunity.
• Disturbances in the work of the nervous and immune systems provoke neurodermatitis and psoriasis.

Let us emphasize that short-term episodic stresses do not cause serious harm to health, since the changes caused by them are reversible. Diseases develop over time if a person continues to acutely experience a stressful situation.

What are the different ways to respond to stress?

Allocate three strategies for responding to stress:

Rabbit- passive reaction to a stressful situation. Stress makes it impossible to think rationally and take active action. A person hides from problems because he does not have the strength to cope with a traumatic situation.

a lion- stress forces you to use all the reserves of the body for a short period of time. A person violently and emotionally reacts to a situation, making a "leap" to resolve it. This strategy has its drawbacks. Actions are often thoughtless and overly emotional. If the situation was not resolved quickly, then the forces are depleted.

Ox- a person rationally uses his mental and mental resources, so he can live and work for a long time, experiencing stress. This strategy is the most justified from the point of view of neurophysiology and the most productive.

Stress Management Techniques

There are 4 main strategies for dealing with stress.

Raising awareness. In a difficult situation, it is important to reduce the level of uncertainty, for this it is important to have reliable information. Preliminary "living" the situation will eliminate the effect of surprise and allow you to act more effectively. For example, before traveling to an unfamiliar city, think about what you will do, what you want to visit. Find out the addresses of hotels, attractions, restaurants, read reviews about them. This will help you worry less before traveling.

Comprehensive analysis of the situation, rationalization... Assess your strengths and resources. Consider the difficulties you will have to face. Prepare for them if possible. Shift your focus from outcome to action. For example, analyzing the collection of information about the company, preparing for the questions that are asked most often will help reduce the fear of an interview.

Reducing the significance of a stressful situation. Emotions make it difficult to consider the essence and find an obvious solution. Imagine how this situation is seen by strangers, for whom this event is familiar and does not matter. Try to think about this event without emotion, deliberately reducing its significance. Imagine remembering a stressful situation in a month or a year.

Strengthening possible negative consequences. Imagine the worst case scenario. As a rule, people drive this thought away from themselves, which makes it intrusive, and it comes back again and again. Realize that the likelihood of a catastrophe is extremely small, but even if it does happen, there is a way out of the situation.

Installation for the best... Remind yourself constantly that everything will be okay. Problems and worries cannot last forever. It is necessary to gather strength and do everything possible to bring a successful denouement closer.

It is necessary to warn that during prolonged stress, the temptation to solve problems in an irrational way with the help of occult practices, religious sects, healers, etc. increases. This approach can lead to new, more complex problems. Therefore, if you cannot find a way out and situations on your own, then it is advisable to contact a qualified specialist, psychologist, lawyer.

How can you help yourself during times of stress?

Various ways of self-regulation under stress help calm down and minimize the influence of negative emotions.

Auto-training- a psychotherapeutic technique aimed at restoring balance lost as a result of stress. Autogenic training is based on muscle relaxation and self-hypnosis. These actions reduce the activity of the cerebral cortex and activate the parasympathetic division of the autonomic nervous system. This allows you to neutralize the effect of prolonged excitation of the sympathetic section. To perform the exercise, you need to sit in a comfortable position and consciously relax the muscles, especially the face and shoulder girdle. Then they begin to repeat the autogenous training formulas. For example: “I am calm. My nervous system calms down and gains strength. Problems don't bother me. They are perceived as touching the wind. I'm getting stronger every day. "

Muscle relaxation- Skeletal muscle relaxation technique. The technique is based on the statement that muscle tone and the nervous system are interrelated. Therefore, if it is possible to relax the muscles, then the tension in the nervous system will decrease. With muscle relaxation, it is necessary to strongly strain the muscle, and then relax it as much as possible. Muscles work in a specific order:

• dominant hand from fingers to shoulder (right for right-handers, left for left-handers)
• non-dominant hand from fingers to shoulder
• back
• stomach
• dominant leg from hip to foot
• non-dominant leg from hip to foot

Breathing exercises. Breathing exercises to relieve stress, allow you to regain control over your emotions and the body, reduce muscle tension and heart rate.

• Breathing in the stomach. While inhaling, slowly inflate the abdomen, then draw air into the middle and upper sections of the lungs. On exhalation - release air from the chest, then draw in the stomach a little.
• Breath counting 12. Taking a breath, you need to slowly count from 1 to 4. Pause - for the count of 5-8. Exhale to the count of 9-12. Thus, the breathing movements and the pause between them have the same duration.

Autorational therapy... It is based on postulates (principles) that help to change the attitude towards a stressful situation and reduce the severity of autonomic reactions. To reduce stress levels, a person is advised to work with their beliefs and thoughts using well-known cognitive formulas. For example:

• What does this situation teach me? What lesson can I learn?
• "Lord, give me strength, to change what is in my power, give peace of mind to come to terms with what I am unable to influence and wisdom to distinguish one from the other."
• It is necessary to live "here and now" or "Wash the cup, think about the cup."
• "Everything passes and it will pass" or "Life is like a zebra."

Psychotherapy for stress

Psychotherapy for stress has more than 800 methods. The most common are:

Rational psychotherapy. The psychotherapist teaches the patient to change the attitude towards exciting events, to change the wrong attitudes. The main impact is aimed at the logic and personal values ​​of a person. The specialist helps to master the methods of autogenous training, self-hypnosis and other methods of self-help in case of stress.

Suggestive psychotherapy... The patient is instilled in the correct attitudes, the main impact is directed to the subconscious of a person. Suggestion can be carried out in a relaxed or hypnotic state, when the person is between wakefulness and sleep.

Psychoanalysis in stress... Aimed at extracting mental trauma from the subconscious that caused stress. Speaking of these situations can reduce their impact on the person.

Indications for psychotherapy in stress:

• a stressful condition disrupts the usual way of life, making it impossible to work, maintain contact with people;
• partial loss of control over their own emotions and actions against the background of emotional experiences;
• the formation of personal characteristics - suspiciousness, anxiety, grumpiness, egocentricity;
• the inability of a person to independently find a way out of a stressful situation, to cope with emotions;
• deterioration of the somatic state against a background of stress, the development of psychosomatic diseases;
• signs of neurosis and depression;
• post-traumatic disorder.

Psychotherapy against stress is an effective method that helps to return to a fulfilling life, regardless of whether the situation has been resolved or has to live under its influence.

How to recover from stress?

After the stressful situation has been resolved, you need to restore physical and mental strength. Principles can help with this healthy way life.

A change of scenery. A trip out of town, to a dacha in another city. New experiences and walks in the fresh air create new foci of excitement in the cerebral cortex, blocking the memory of the stress experienced.

Switching attention... The object can be books, films, performances. Positive emotions activate brain activity, encouraging activity. Thus, they prevent the development of depression.

Adequate sleep. Dedicate as much time as your body requires to sleep. To do this, you need to go to bed at 22 for several days, and do not get up on an alarm clock.

Balanced diet. The diet should contain meat, fish and seafood, cottage cheese and eggs - these products contain protein to strengthen the immune system. Fresh vegetables and fruits are important sources of vitamins and fiber. A reasonable amount of sweets (up to 50 grams per day) will help the brain restore energy resources. Nutrition should be complete, but not overly plentiful.

Regular physical activity... Gymnastics, yoga, stretching, Pilates and other exercises aimed at stretching the muscles help to relieve muscle spasm caused by stress. They will also improve blood circulation, which has a positive effect on the state of the nervous system.

Communication... Connect with positive people who make you feel good. Personal meetings are preferable, but a phone call or online chat is also fine. If there is no such opportunity or desire, then find a place where you can be among people in a calm atmosphere - a cafe or a library reading room. Communicating with pets can also help restore lost balance.

Visiting the spa, baths, saunas... Such procedures help to relax muscles and relieve nervous tension. They can help release sad thoughts and tune in to a positive mood.

Massages, baths, sunbathing, swimming in ponds... These procedures have a calming and restorative effect, helping to restore lost strength. If desired, some procedures can be carried out at home, such as baths with sea salt or pine extract, self-massage or aromatherapy.

Techniques for increasing stress resistance

Stress tolerance Is a set of personality traits that allows you to endure stress with the least harm to health. Stress tolerance may be an innate feature of the nervous system, but it can be developed.

Improving self-esteem. Dependence has been proven - the higher the level of self-esteem, the higher the stress resistance. Psychologists advise: form confident behavior, communicate, move, act like a confident person. Over time, behavior will develop into an inner self-confidence.

Meditation. Regular meditation several times a week for 10 minutes reduces the level of anxiety and the degree of reaction to stressful situations. It also reduces the level of aggression, which promotes constructive communication in stressful situations.

A responsibility... When a person moves away from the position of the victim and takes responsibility for what is happening, he becomes less vulnerable to external influences.

Interest in change... It is natural for a person to be afraid of change, therefore, unexpectedness and new circumstances often provoke stress. It is important to create a mindset that will help you perceive change as new opportunity. Ask yourself: "what good can a new situation or life change bring me."

Striving for achievement... People who strive to achieve a goal are less likely to experience stress than those who try to avoid failure. Therefore, to increase resilience to stress, it is important to plan your life with short-term and global goals. Results orientation helps to ignore the minor troubles that arise on the way to the goal.

Time management... The correct distribution of time relieves of time trouble - one of the main stress factors. To deal with the lack of time, it is convenient to use the Eisenhower matrix. It is based on the division of all daily affairs into 4 categories: important and urgent, important non-urgent, not important urgent, not important and non-urgent.

Stress is an integral part of a person's life. They cannot be completely ruled out, but it is possible to reduce their impact on health. To do this, it is necessary to consciously increase stress resistance and prevent prolonged stress, starting the fight against negative emotions in a timely manner.

The type of higher nervous activity of a person determines the ways of his interaction with the environment. There are three main characteristics of the nervous system:

• force;
• balance;
• mobility.

Force determines the stability of the nervous system in the action of stimuli of excitatory or inhibitory types. At the same time, it cannot be said that a strong nervous system is preferable to a weak one. Perhaps a high level of strength makes the person feel more comfortable. But a weak nervous system makes him more sensitive.

Balance reflects the ability to quickly change behavior. The faster the excitation of the nervous system can be replaced by inhibition, and vice versa - the faster the inhibition is replaced by excitement, the higher the balance of the nervous system.

Mobility Is the ability of the nervous system to form new conditioned connections. The higher it is, the better a person perceives something new, learns faster, adapts to new living conditions. With age, most people experience a decrease in the mobility of the nervous system.

How to strengthen the nervous system at home?

By strengthening the nervous system, most people mean increasing its strength. They want to not react so violently to environmental factors, including primarily social factors. Can the nervous system be strengthened?

Unfortunately, you won't be able to drastically change its type. Different people are born with different temperaments. The type of higher activity is congenital and difficult to correct. Choleric, sanguine and phlegmatic people have a strong nervous system, and melancholic people have a weak nervous system. They are the ones who most often try to strengthen the nervous system.

Strengthening can be temporary or permanent. A temporary increase in the strength of the nervous system can be achieved with the help of psychotropic drugs. For example, the use of alcohol and certain drugs makes a person much less susceptible to environmental factors. To strengthen the psyche forever, you need to educate the character. This may take more than one year.

At home, only temporary strengthening of the nervous system can be achieved. To change your character, you will have to leave the "comfort zone", gradually increasing the stressful load. It is very important to ensure its systematic increase. Too much stress, which the weak nervous system is unable to withstand, will only lead to neuroses and vegetative-vascular dystonia.

How to strengthen the nervous system with folk remedies?

There are many folk remedies that allow you to strengthen the nervous system to one degree or another. True, they act temporarily. The decrease in susceptibility to environmental factors will only last for a few hours.

The main folk items that can be used for this purpose:

• alcohol;
• herbs with a calming effect: lemon balm, motherwort, valerian, chamomile.

There are also medications that strengthen the nervous system:

• antidepressants;
• anxiolytics or tranquilizers;
• sedatives.

It so happens that the weakening of the nervous system and its increased sensitivity are caused by diseases of the endocrine system. In this case, treatment depends on the diagnosis. It is necessary to pass tests for hormones, and then receive adequate therapy from an endocrinologist.

How to achieve a long-term increase in the strength of the nervous system?

Exercising the body and mind gradually increases the strength of the nervous system. Don't count on quick results. Self-education will take a long time and persistently - for years, and possibly decades. Only in this way will it be possible to defeat genetics, and to a certain extent compensate for what nature did not give you.

To increase the strength of the nervous system, you need:

• Lead a physically active lifestyle.
• Engage in tempering, winter swimming, yoga and other activities that temper the will and character.
• Go in for sports that require extreme stress (long-distance running, weightlifting).
• Eliminate factors that increase your susceptibility to environmental factors (coffee, nicotine).
• Self-development in any direction and increase self-esteem.
• Regularly experience moderate stress.
• Relax after stress. Recreation in nature, going to the bathhouse, massage sessions will help in this.

To relax in case of increased nervousness, you can use breathing exercises, take medications, and visit a psychologist.

How to strengthen the child's nervous system and psyche?

To strengthen the nervous system and psyche of the child, you need to work on his social adaptation. A few tips to help you with this:

• The child should spend more time in the company of peers - he should not sit at home all day alone in front of the computer.
• The child needs to develop. He must attend not only school, but also various circles or courses.
• The child should not be overworked and sleep deprived. The accumulated problems cause increased nervousness.
• He must learn to take responsibility and make decisions, so you shouldn't patronize him too much.
• The child must develop physically: play football, ski, go in for swimming and other sports.
• With severe nervousness, the child should be taken to a child psychologist for consultation.

The worst thing a parent can do is to protect the child from all stress and problems. Then the strength of the nervous system will not increase, but only decrease. With a high probability, such a child will grow up to be an insolvent person, and it will be very difficult for him to find his place in life. Stress is needed - it develops a person. The main thing is that stress factors are not excessive and do not provoke mental disorders.

Nervous system modern man constantly exposed to stress. Especially often they are encountered by residents of large cities, where the rhythm of life is often simply exhausting. Frequent stress often leads to the fact that people not only suffer from mental illness, but also develop or exacerbate chronic somatic diseases. You can save your health only by taking adequate measures to strengthen the nervous system. In some cases, the help of a qualified psychotherapist or neurologist is required.

Basic measures to strengthen the nervous system

In order to increase resistance to stress, it is recommended:

• physical exercises;
• hardening;
• observance of the regime of work and rest;
• proper nutrition;
• phytopreparations;
• pharmacological agents;
• rejection of bad habits;
• vitamin therapy;
• individual and group psychotherapy;
• auto-training and relaxation techniques.

Rejection of bad habits

To stabilize the work of the nervous system, it is necessary, first of all, to rid the body of chronic intoxication, that is, to abandon and minimize it.

Ethanol is one of the most dangerous poisons for nerve cells.... It stimulates excitation processes and disrupts inhibition, which quickly leads to overload. Regular consumption of alcohol, even in small amounts, over time leads to the formation of severe brain damage - alcoholic encephalopathy... In a person with this pathology, the ability to concentrate suffers sharply and performance decreases.

Smoking also has a very negative effect on the functional activity of the nervous system, since nicotine causes vasoconstriction. This, in turn, leads to oxygen starvation and even death of cells of the cerebral cortex. Both alcohol and smoking are the leading predisposing factors for the development of strokes, after which the restoration of the functions of the nervous system in full is often impossible.

Important:can not be taken medications containing psychoactive substances, without a doctor's prescription. Their use for a while "spurs" the nervous system, forcing it to work in an emergency mode. But arousal is quickly replaced by severe exhaustion, which often results in mental disorders.

Daily regime

Nervous and physical fatigue should be avoided whenever possible. The daily routine needs to be optimized. An adult needs at least 7-8 hours of sleep per day for good rest. Try to go to bed and wake up at the same time (including on weekends).

No need to stay late at work unless absolutely necessary. It is in workaholics that nervous breakdowns most often occur against the background of chronic overwork and stress.

Note: the restoration of the nervous system is best promoted by sleep from 22 - 23 hours to 7 in the morning.

Proper nutrition

Most people need to rethink their diet. Frequent "snacks on the run" and the use of harmful products (in particular - fast food) have the most negative effect on the general condition of the body. It is recommended to pay increased attention to, and include in the daily menu as many vitamins as possible.

Note:the best antidepressant foods are chocolate and citrus fruits.

Essential nutrients

Protein is useful for higher nervous activity - both plant and animal... Protein compounds help to improve memory and increase reflex activity.

Best Protein Sources:

• and dairy products;
• and other legumes;
• chicken meat;
• egg yolks;
• Fish and seafood.

A moderate intake of fats (especially vegetable fats) is also very important, because the fatty acids they contain increase emotional stability.

Carbohydrates are the main source of energy for brain cells... Their deficiency causes fatigue, daytime sleepiness, impairment of the ability to remember, and even recurrent headaches. Especially useful are carbohydrate compounds that are present in large quantities in cereals.

Essential vitamins

The normal functioning of the nervous system is impossible with hypovitaminosis (vitamin deficiency).

Vitamin B1 improves attention, stabilizes the emotional state (reduces nervousness and irritability), normalizes sleep and increases stress resistance. Foods high in B1 are egg yolk, cereals (buckwheat and oat), beef and pork liver, seaweed, bran and legumes.

AT 6 helps to cope with sleep disturbances and improves mood. This vitamin is abundant in potatoes, bananas, beef, wheat flour baked goods, prunes and natural orange juice.

To normalize the balance of the processes of excitation and inhibition in the nervous system, in a number of cases, pharmacological agents such as Novo-Passit and Persen are shown. They are created on a natural basis and are characterized by excellent tolerance (almost complete absence of side effects).

Drugs that are prescribed to strengthen the nervous system:

• Barboval;
• Valocordin;
• Afobazole;
• Adaptol;

Important:before you start using even the most "harmless" medicines (including herbal teas), it is advisable to consult a doctor for contraindications.

For serious nervous disorders, the doctor may prescribe drugs from the group. When taking them, the prescribed dosages should be strictly observed.

Psychophysical techniques

General massage and acupressure self-massage of biologically active (acupuncture) points help to relax, relieve fatigue and strengthen the nervous system.

Note:acupuncture contributes to the rapid recovery of the body. Manipulations should only be carried out by a qualified technician.

Yoga is a very effective and common method of relaxation. You can practice it yourself, but it is better - in groups under the guidance of an experienced instructor.

The exercises of the traditional Chinese schools of wushu and qigong help to strengthen the body and spirit.

It is advisable to alternate gymnastic exercises with meditative practices that involve complete relaxation and temporary withdrawal "into oneself".

Important:avoid questionable "personal growth" seminars. Their advertising often promises a solution to all psycho-emotional problems and the achievement of complete harmony, but in fact, for many people, everything turns into severe nervous breakdowns that require the help of psychiatrists.

Do you need a doctor's help?

In some cases, a person cannot independently cope with stress and its consequences. If even a long rest does not provide a complete recovery of the nervous system, this is a reason to seek help from a psychotherapist or neurologist. In most cases, just a few sessions of group or individual psychotherapy are enough to significantly improve the psychoemotional state.

The help of a narcologist is needed if you cannot get rid of a bad habit on your own. The dietitian will advise on what adjustments need to be made to the diet. The task of a physiotherapy specialist is the selection of a set of physical exercises, taking into account the individual (age and physical) characteristics of the patient.

Plisov Vladimir, medical columnist

IN modern world stress lies in wait for a person at every step, and therefore every day there are more and more methods, drugs and sciences that seek to strengthen the nerves, and if it did not work to protect oneself, then calm, heal and restore the nervous system. Since a weak nervous system is not a completely diseased organ that can be studied, examined using instrumental and laboratory research methods and given a prescription with pills, the approach should be special.

Nervous system treatment

In principle, quite frankly, now it has become fashionable to treat nerves. And, often, people do not pay so much attention to "bodily" ailments. But in vain.

Not all problems are caused by stress, and before treating it, you need to make sure that you do not have an organic pathology that is causing it.

Unfortunately, how fashionable it is now to visit a psychologist, so much people are afraid to seek help from a doctor whose destiny is diseases of the nervous system and psyche. But often a favorable outcome in order to strengthen the psyche depends only on how timely assistance was provided.

Any problem needs to have a complex impact. And if you just can't take and stop being nervous, in the same way there is no ideal drug that instantly normalizes the work of the nervous system.

That is why they resort to the help of both vitamin preparations, various drugs (having an effect on both the central nervous system and the autonomic nervous system), and food products that strengthen and general state a person, and heal the nerves.

Vitamins to strengthen the nervous system

Vitamin A. Strengthens the cells of the nervous system, slows down the aging of the body. This vitamin is found in carrots, dried apricots, peaches, beef and egg yolks.


Vitamin B1. Relieves nervousness, absent-mindedness; eliminates stress, improves memory. Contained in oatmeal, buckwheat and wheat groats, milk, seaweed.


Vitamin B6. It is important in that it strengthens the nervous system of children. It also relieves insomnia and improves mood. To do this, you need to eat bananas, potatoes, liver, beef, prunes, white bread and drink orange juice.


Vitamin B12. Relieves bad mood, helps maintain clarity of mind in old age. There is a sufficient amount of B12 in seafood, beef, liver, chicken, dairy products, eggs.


Vitamin C. Besides the fact that it strengthens the general condition of the body, strengthens the immune system, it also strengthens the nervous system. Eat citrus fruits, melons, kiwis, watermelons, bell peppers, broccoli, cauliflower, potatoes, tomatoes, spinach.


Vitamin D. The plus is that our body independently synthesizes this vitamin when we walk in the sun, because it relieves depression, improves mood.


Vitamin E. Relieves signs of fatigue, irritation. It is found in nuts (almonds, hazelnuts), eggs, sunflower oil.

In addition to the fact that the products contain various vitamins, they also contain important trace elements that strengthen the nervous system.

Fruits (especially citrus fruits and bananas) are good antidepressants.

Milk and dairy products contain calcium, and it has a beneficial effect on muscles, relaxing them.

Fish and seafood contain selenium and zinc, which are beneficial both during and after stress.

Chocolate is known for its ability to produce the hormone of happiness. This is, of course, about real dark chocolate. It also contains magnesium, which has a calming effect.

Apples and legumes contain chromium. It is able to strengthen the nervous system and prevent excessive sugar cravings.

Drugs that strengthen the nervous system

Go to any pharmacy or pay attention to the ad unit on TV and you will see that pharmaceutical companies have now brought to the market a whole arsenal of drugs that help to treat neuroses and other "nerve" defects. And here the main thing is not to overdo it and not to self-medicate. If you understand that you cannot cope with the problem on your own and you need medication "support", then you should seek help from a doctor. This issue can be dealt with by a psychiatrist, a psychotherapist, and a neuropathologist.

As for the drugs, here are some of them:

Drops that are used to lower pressure, relieve tension, spasms.


Also in the form of drops, it contains mint and hops. They relieve feelings of fear, anxiety, imbalance.


... "Cocktail" from valerian, lemon balm, mint. Herbal preparation. Most often they are used when strong and synthetic drugs cannot be used.


Heals neuroses well. Has a hypnotic effect, but removes irritability, anxiety, anxiety, fear.


Approved for use by adults over 18 years of age. Improves memory, removes dizziness, helps to concentrate. Also removes tearfulness, tension.

You can take a bath with a decoction of pine cones / needles, various herbs or with sea salt and essential oils (all citrus, lavender, patchouli, chamomile oils).

Drink a soothing green tea at night (with lemon balm, thyme, mint).

You can also make a "potion" of 10 lemons and a shell of 5 eggs. The recipe is simple: all this needs to be crushed as thoroughly as possible and pour 0.5 liters of vodka. Insist 5 days and take 2 tbsp. x 3 rubles / day. Calm and confidence is attached.

If you put hop cones in honey and insist on them, then this remedy will help with insomnia.

How to strengthen the nervous system of a child

Children, although they have a more flexible nervous system and better adapt to stimuli and stress agents, are still susceptible to the destructive effects of stress. Their nervous system also needs protection. First of all, on the part of the parents. The way a child grows up is 75% dependent on the parents. How they will teach him how to adapt to the environment, how to react to the "bad" in life and what example they will set themselves. It is important to understand your child and. Do not try to get into the soul of your child, but do not close when the child comes to share with you his "childish" problems. If you do not listen, do not advise, or just laugh, then the next time he will not come to you. He will find himself someone who will always treat him with understanding. This is how a chasm arises between parents and their children.

Other

Katsuzo Nishi, a Japanese scientist, says that if a person sleeps on solid, eats natural healthy foods, walks a lot in the fresh air, takes a contrast shower regularly, then he will not have mental health problems and share his life "before and after stress." ...

You also need to find an activity that will give you relaxation, the opportunity to throw out unrealized energy. Perhaps even aggression! To this end, someone can draw, someone can play on musical instruments, someone goes on hikes, someone goes in for sports, someone - love :). There are a lot of classes. The main thing is not to sit and "load" even more. Don't let stress get over you and don't let nervous system problems take their course.

strengthen the nervous system,