To relieve nervous tension. How to Relieve Tension and Stress: Helpful Tips

Many people suffer from constant nervous tension due to problems at work and in the family. Therefore, they always have a bad mood and state of health, it is difficult for them to fall asleep, in the morning they feel overwhelmed and tired. If this continues for several days, weeks, then nervous exhaustion of the body, a mental disorder may occur. It is worth thinking about how to relieve nervous tension before it develops into something more serious.

Causes

The reasons for the state of nervous tension can be very different:

Changing conditions of existence. Previously, the levels of physical and neuropsychological stress of a person corresponded to each other. Now there is a clear preponderance towards the second, which negatively affects the state of health.
Increased information flow. Technological progress, high-speed information exchange, and a lack of free time require a person to perceive and process a colossal amount of data, which forces his brain to be in constant tension.
An increase in the number of unwanted contacts. The number and time of unpleasant contacts in public transport, on the street, in a queue at a bank or shop by far exceeds the volume of pleasant communication (with family, friends).
Prolonged exposure to electromagnetic fields. Scientific and technological progress made life much easier for a person, but forced him to constantly be in the zone of electromagnetic radiation (computers, televisions, microwave ovens, etc.).

Increasing background noise. In big cities, a person is constantly in a background noise. Even when they return in the evening after work, many people turn on the TV first, which prevents the brain from relaxing, causing headaches, sleep disturbances, insomnia, rapid breathing, high blood pressure, psychosis and nervous strain.

Unfavorable ecological background. High levels of carbon monoxide, smog, car exhaust, oxides of sulfur, nitrogen, zinc, radioactive vapors have a negative effect on gas exchanges in the lungs and brain, affecting the nervous system and psyche.
Age-related changes. With age, the body's defenses weaken, the hormonal background changes, everyday and material problems induce a person to perceive real existence more negatively. Troubles, which in adolescence you forget about the next day or do not pay attention to them, in adulthood are forced to scroll them several times, doing self-flagellation, psychological self-destruction, causing strong emotions and stress.

As a rule, neuropsychic stress is accompanied by poorly controlled muscle overexertion. A sedentary lifestyle and constant nervousness leads to the fact that a person constantly feels hypertonicity and pulling pain in the neck, shoulder girdle, lower back. Each movement is given to him with effort and enormous energy consumption, efficiency decreases, irritability appears, which further aggravates the psychological state.

Symptoms

It is believed that women, not men, suffer from nervous tension most often. This is due to the fact that women are used to expressing their emotions vividly, they tend to worry more about or without it. Men, on the other hand, know how to restrain their emotions, they have a simpler attitude to life's troubles, therefore, they experience stress less often.

Nervous tension is characterized by decreased activity, inability to fall asleep at night, irritability, lethargy, lack of desire to communicate with people. If a person does not pay any attention to this condition, then very soon, due to constant stress, he may have much more serious health problems.

Medications

Medicines for nervous tension can quickly relieve feelings of anxiety, irritability, stress, increase efficiency, but sooner or later they will have to be abandoned. Therefore, you should not self-medicate, tablets are prescribed only by the attending physician in cases that really require serious therapy.

Strong prescription drugs:

Phenazepam
Tofisopam.

Over the counter drugs:

Afobazol.
Atarax.
Adaptol.
Glycine.
Corvalol.
Valocordin.

Preparations with vitamin complexes:

Magne B6.
Complex of B vitamins.

Preparations based on herbal ingredients:

Persen.
Novo-Passit.
Biovital.
Dormiplant.

Herbs, tinctures, extracts:

Peony.
Motherwort.
Peppermint

Homeopathic remedies:

Homeostres.
Tenoten.

Read also how to make a strong sleeping pill at home and have a good rest without pharmaceutical preparations

No drugs

Physical exercise. The active supply of oxygen to the brain allows you to cope with nervous tension, the functions of the endocrine system are normalized, and the work of those parts of the cerebral cortex that are responsible for mood improves. Walking outdoors with alternating walking speed and stride length is best. A little exercise at the end of the working day will also be useful for the mood; if possible, it is recommended to visit the gym or pool, sign up for dance courses.
"Letting off steam" is an effective method of getting rid of strong nervous tension when emotions are overwhelmed. You need to find an opportunity to retire and do whatever comes to mind - shout, break something, cry, beat the pillow.
Breathing exercises, meditation, yoga. Correct breathing and immersion in oneself clear the head of negative thoughts, relieve fatigue, nervous and muscle tension.
Restoring peace in relationships if tension is caused by a quarrel with loved ones. You do not need to accumulate negative emotions in yourself, it is better to immediately find out the reason for the disagreement, and call a loved one for a frank conversation. If a compromise is reached and the conflict is not resolved, it is likely that such situations will repeat itself, and the tension will become permanent.
Yawn. Very often, when a person's performance decreases, their mental state worsens, the body reacts to these changes by yawning. As a result, there is an increase in the tone of the whole organism, normalization of blood flow, acceleration of metabolism and removal of carbon dioxide. If the nervous tension is felt more and more, you can artificially induce yawning - think about it, yawn several times without need, and very soon the body will respond to the prompt.
Tea ceremonies. Tea is a natural tranquilizer, it has calming properties, is able to relieve nervous tension and anxiety. This is due to the fact that tea contains catechins, flavonoids, vitamins of groups C and E, carotene, which strengthen and maintain normal human nervous system. It is green tea that helps to calm down very well.

Smile. The blood supply to the brain is closely related to the activity of the muscles of the face. When a person smiles or laughs, more blood and oxygen is supplied to the brain, it begins to work better, thereby improving the mental state. Smile, laughter and other positive emotions do an excellent job with the accumulated fatigue, disinhibit the body's defensive reaction. Therefore, even an artificial smile or laughter helps to cope with intrusive thoughts, improve mood, and relieve stress.

Hand work. There are many nerve endings located at the fingertips, the stimulation of which has a positive effect on the functioning of the brain. So any work with your hands - embroidery, knitting, modeling, sorting of cereals or cleaning things - will help to cope with nervous tension.
A friendly hug is the most pleasant and beneficial remedy for stress and nervous tension. With close physical contact with a loved one and a pleasant person, mental balance is restored very quickly. In the process of hugging, hormones of joy are released, which have a positive effect on the nervous system, relieve spasm, muscle tension, which certainly occurs during emotional experiences.
Rejection of bad habits. Alcohol, smoking, caffeine abuse, spicy and smoked foods cause nervous excitement. Constant presence in this state causes nervous tension and mental breakdowns.

In children

Children, just like adults, are subject to violent experiences and emotions, and in combination with the enormous physical and psychological stress at school, they can suffer from nervous overstrain. The main criterion for choosing medicines for a child is harmlessness and the absence of side effects, such as decreased concentration and memory, suppression of the functions of the nervous system, and drowsiness. Many homeopathic remedies or herbal remedies meet these criteria.

Preparations for relieving nervous tension in children:

Adaptol.
Glycine.
Nervo-Vit.
Novo-Passit.
Persen.
Tenoten.
Motherwort extract.

During pregnancy

Many women experience constant stress during pregnancy. This is due to hormonal changes in the body, increased physical activity, the awakening of maternal instincts, which make mommy worry about the unborn child. In this case, the prescription of drugs is made only by a doctor after considering all the risks of the effect of sedatives on the development of the fetus. Allowed for use during pregnancy:

Magne B6.
Novo-Passit.
Persen.
Valerian or motherwort extract in tablets.

Hello, friends.

The life of a modern person is inherently associated with stress. Constant nervous tension builds up over many months and years, undermines our health and weakens the body's immune forces.

Chronic diseases appear that do not respond well to treatment and further deplete the nervous system. The vicious circle of "stress-illness-stress" reduces the quality of life, causes premature aging, both physical and emotional.

Acupressure

Acupressure massage of reflex points quickly produces a calming effect by stimulating the production of calming hormones. If you feel that you are "boiling" inside, massage the point in the middle of the chin from the inside - 9 times hourly and 9 times counterclockwise. You will immediately feel relaxation and calmness. Kneading the middle finger of both hands for 1-2 minutes has the same effect.

Laughter

Finally, smile and laugh more often. Surprisingly, the work of facial muscles has a beneficial effect on blood flow in the vessels of the brain and promotes the synthesis of endorphins (hormones of happiness). Communicate more with people you like, joke, watch comedies, smile at others and get a grateful smile in return.

Unfortunately, in people with weakened nervous systems, quick methods of dealing with stress may not be effective. How to strengthen the psyche and achieve a positive result, we will talk in the next article entitled:.

To calm down and forget about problems, I suggest you listen to wonderful relaxation music.

It starts to get heavy and sore, which can lead to stress and tension. To get rid of this, it is best to comb your hair for 10-15 minutes, and do a light facial massage. This will relax the muscles and keep the blood flowing.

To relieve stress, you need to eat something containing omega-3 acids, which have a beneficial effect on the nervous system. A great option is oily sea fish. If you don't like seafood, you can try banana or ice cream. These foods do an excellent job of playing the role of antidepressants.

There is another way, tension and stress. Rub your palms together as hard as you can until they get hot. This will allow you to relax and be distracted for a short time. The same can be done with the ears. This exercise will cheer you up as the blood flow to your head will increase. This is the most suitable way to work.

If you are at home, a shower can help relieve tension and stress. Warm jets should massage the shoulders and head. Imagine that the water carries away all your experiences. Don't think bad. Soon, the tension and stress will disappear.

Try to apply one Eastern wisdom. According to her, in order to get rid of any negative thoughts, it is necessary to move 27 things in the house. It is believed that this will free up space. During such a rearrangement, your thoughts will be freed from the shackles of negativity.

Also, intense jogging fights stress and stress well. Run up and down stairs for 1 minute. Your muscles will tone up, and all the negativity will go away. You will be better able to focus on your work and be more efficient.

Stress is excellent at eliminating paints. Spend 5-10 minutes painting some extraordinary pictures. It is believed that it is creativity that helps to overcome most psychological problems. That is, it is not necessary to draw. You can compose music, write lyrics, or do knitting. This will not take very much time, a maximum of 15-20 minutes. Creativity helps you better concentrate on the tasks at hand, which means that the work will be completed faster.

Hibiscus tea will help quickly relieve nervous stress. Due to the concentration of free radicals, a person's condition begins to gradually deteriorate. There is even a small chance of panic attack. Hibiscus tea prevents free radicals from concentrating. It can be compared to liquefaction. One cup relieves nervous stress and relieves you of lethargy.

If the problem of nervous stress lies in the fact that the muscles of the shoulder girdle, lumbosacral region and neck have lost elasticity, then the best solution to the problem would be regular exercise. Playing tennis or swimming regularly will keep your body in good shape. At work and at home, you can use some simple exercises, such as rotating your arms.

Cleaning relieves nervous stress. By putting things in the right order, the brain focuses and eliminates all negative thoughts. In addition, order creates an interesting psychological effect - organization is transferred to human behavior, which allows you to quickly cope with the intended goals. This is especially important at work.

To quickly relieve stress and tension, free your head from unnecessary thoughts for exactly one minute. Concentrate on your breathing. Imagine that you are breathing in pure energy and breathing out all the negativity that has accumulated inside you. Play your favorite music, eat something delicious. Write down a list of all your goals, dream. In general, try to relax as much as possible.

Aromatherapy also allows you to quickly deal with tension and stress. Find and purchase a scent that reminds you of pleasant moments. As soon as you feel your mood is getting worse, be sure to smell it. If you are at home, you can get an aroma bath. You can also purchase scented candles and place them throughout the apartment.

Dance often. Any kind of rhythmic movement is great for dealing with stress. Our subconscious mind perceives dancing as entertainment, which means it will allow the body to relax. This is their main difference from any physical training. Usually you have to force yourself to start practicing, but here there is no internal resistance. Just turn on some energetic music and indulge in its rhythms.

Physical and psychological overwork of the body can lead to irreversible consequences and the development of psychosomatic diseases. Chronic stress, conflict situations, an overly active lifestyle, intense stress and much more can lead to interruptions in the work of organs and systems.

Timely identification of such a dangerous condition and the ability to relieve stress in the body on your own, at home, is of fundamental importance. Psychoemotional and physical unloading is needed by the body to ensure normal life. But positive emotions should prevail over negative ones, otherwise oxidative stress develops (damage to the cell as a result of oxidation), which can lead to the development of serious diseases, including oncological processes.

How does tension appear in the body?

At the moments when everything falls out of hand, a certain detachment from reality appears and an irresistible desire arises to go on vacation, it is worth thinking about the state of your nervous system.

The basis of well-being and the accumulation of vitality is provided by proper nutrition and healthy sleep. In the process of physical rest, a person stops thinking about pressing problems, is distracted from stress and worries. A deep and high-quality sleep requires a minimum of 8 hours. Only in this case the body is able to partially or completely restore the strength spent during the day. Regular deficiency leads to disability, difficulty making decisions, and other side effects of the nervous system.

To ensure normal life, it is important for a person to eat right. A balanced and rational diet is required, food intake at least 4-5 times a day in small portions. With such a tactic, the necessary intake of important trace elements, vitamins and other useful substances that are involved in metabolic processes is observed. In the absence of proper nutrition, the body experiences stress, which results in: hormonal imbalance, water and electrolyte imbalance, muscle tone decreases, mental functions slow down, nerve impulses are inhibited, stress resistance and performance are weakened, sleep and the production of the required endogenous substances are disturbed.

Almost all life situations that a person has to face on a daily basis lead to the development of overvoltage. But among them, the main ones are distinguished:

chronic stress - the presence of a stressor, which can be a specific situation or a person, leading to emotional imbalance;
negative thinking and pessimistic attitudes;
weakened nervous system - people of certain temperaments are prone to anxiety, psychogenic diseases, neuroses, they are vulnerable and sensitive;
living in big cities - the presence of constant noise, chaotic movement, a high pace of life and the need to move in the rhythm of the crowd much faster leads to the accumulation of negative emotions;
the need to process a large amount of information - active physical or emotional work, daily high responsibility, a constant stream of news from the media and much more can disorient in space and lead to emotional burnout.

Among the reasons for the development of internal stress, psychosomatic manifestations occupy a key position, for example, VSD (vegetative vascular dystonia) or cardioneurosis, in which the condition is aggravated due to anxiety, which is growing due to psychogenic and physiological disorders in the body.

Ways and methods of dealing with stress

To quickly relieve tension in the body, there are several affordable and simple methods that can be repeated daily.

First of all, a person needs to take off their shoes more often. Walking barefoot, walking on grass or carpeting stimulates blood circulation in the feet, as a result of which blood flow through the veins increases, and the nervous system is strengthened. Large corporations in Japan have emotional relief rooms where people, in their free time from work, can walk barefoot on the grass and listen to the sounds of nature. This increases their efficiency and effectiveness.

From time to time it is necessary to stop and be aware of the perfect deeds and thoughts. The entire flow of information must be divided into personal and work, especially for those who communicate in professional activities with a large number of people. When teachers or doctors come home, they must draw a clear line between work problems and their own. This will help you get the most out of being close to your loved ones and have a quality and productive rest.

It is necessary to take walks every day. Even 30 minutes of slow walking will significantly reduce overstrain, while enriching the blood with oxygen and helping to tune in the desired positive mood. Fresh air regulates the elimination of accumulated toxins, promotes metabolic processes and eliminates emerging failures in the work of organs and systems.

Emotional Relief Room

In order to achieve psycho-emotional balance, it is necessary to go through several stages. With the development of pronounced overwork, it will take some time to restore vitality.

1. It is required to reconsider outlook on life, to abandon the idealization of actions and deeds, to reduce the presence of their own rules. Create personal space and protect yourself from external problems. Principles and strict adherence to them create an additional burden on the emotional sphere.
2. It is necessary to master the tactics of "time management". This technique involves managing your own time. After a person has mastered it, he will be able to take his time, not fuss, not pay attention to trifles and clearly distinguish between important matters and minor events.
3. You should tune in to positive thinking. It helps to form the correct idea of the situations that have arisen and the upcoming serious matters. Negative thoughts make the condition worse.
4. It is important to work on personal stress resistance and the ability to manage conflicts, various trainings and exercises will help in this.

Psychological techniques

The main role among all psychological methods is played by the correct organization of personal time. A person needs to have a hobby. Some people are helped by regular reading of classical literature, while others are helped by listening to music or watching their favorite films. There are no restrictions. Many people experience the unprecedented pleasure of making crafts with their own hands, which not only helps to relieve stress in the body, but sometimes becomes an additional way of income.

Art therapy helps not only to relieve tension in the body, but also to create works of art. In the process of drawing lines, repetitions, small elements when redrawing from other pictures, a person is distracted from his own problems as much as possible, since he is keen on activities.

In your free time, you can visit the theater, go to an exhibition, or just go shopping in order to purchase new things that will cheer you up. Some people, especially girls, are helped by going to a stylist, during which they acquire a new image and leave all negative thoughts in the past.

In a moment of conflict, stress or when tension builds up, auto-training or counting to oneself will help. You can create training scripts yourself or with the help of an experienced psychotherapist. They must have a positive attitude, be focused on the future and achieve their own plans. With pronounced anger, psychologists recommend counting to 100, at which time there is a suppression of aggressive reactions.

Physiological methods

In the presence of long-term current stress, the body produces adrenaline, the stress hormone cortisol, the heart rate rises and the muscle tone increases. In this state, the body seems to report that it is ready to deal with stress. It is important to understand that his own reserves will be enough for a short time. If the accumulated reserves of microelements are lost, an irreversible process will begin. Immediately after the onset of nervous tension, a person experiences a rise in strength, which is replaced by a sharp decline, up to complete adynamia, in which there is pronounced weakness and malaise throughout the body.

Exercise will help relieve stress. Attending sports clubs, athletics, yoga, dancing will help reduce stress. People with chronic pathologies who do not have the opportunity to engage in active fitness can devote time to general cleaning in their own home, which is also a type of physical activity. In the presence of diseases of the musculoskeletal system, a trip to the swimming pool would be a good alternative.

Water treatments are of particular importance, because during the process you can use auxiliary substances that contribute to relaxation. The effect can be achieved with sea salt, lavender oil, conifers, mint, lemon balm. Water calms and soothes. All receptors and nerve endings fall under its influence. Despite the fact that movement in the water presupposes muscle tension, maximum relaxation occurs immediately after the session.

Aromatherapy, in which you can use special lamps or sticks with pleasant smells, help you immerse yourself in an atmosphere of carefree. This includes the use of body products that are used in the bathing process. Aromatherapy helps you to think about something positive and make plans for the near and delayed future. This method will be complemented by soothing music, sounds of nature, classics. It is advisable to select works without words, since texts can project onto exciting and once experienced life situations. Nothing should distract from self-knowledge.

Self-massage can be point, stroking, relaxing or intense. The upper and lower extremities, head, neck and back are subject to the greatest stress in the body. Massaging movements should not be sharp, causing unpleasant painful sensations. Kneading the feet and hands daily significantly reduces the risk of overwork.

Breathing exercises

In the process of breathing, a person saturates the body with oxygen, as a result of which vitality increases and all biological functions are renewed. Among the main breathing tactics, the following are distinguished:

1. Calming geometry. Involves unhurried breathing, in which a slow exhalation occurs after a deep breath. At this point, you need to draw a circle in your imagination. Three-fold acts should be repeated for each geometric figure, including a rhombus, triangle, square, oval, and others.
2. Displacement of irritation. It is required to present a strong compression of the chest. Then, in order to free himself from this position, a person needs to take a rhythmic breath, and then make a slow exhalation, in which one must try to move the press, which exerts pressure on the body. Thus, you can get rid of the negativity.
3. Yawning. To artificially produce yawns, close your eyes, open your mouth wide and inhale deeply. This technique helps to relax the muscles of the face and head, oxygenate the body and relax.

Soothing herbs

You can relieve tension with the help of some herbal substances that are included in the sedative collection. The following plants contribute to the relaxation process:

mint;
calendula;
motherwort;
St. John's wort;
Melissa.

Vitamins, which are rich in fresh fruits and vegetables, will help to increase vitality and strengthen stress resistance.

For the treatment of chronic stress, psychologists recommend taking valerian tablets. You need to drink 2 tablets at night for 2-3 weeks. As a result of the cumulative effect, there is a kind of detachment from problems and immersion in one's own consciousness, sleep is restored.