General biology 

How to normalize the mental state of the adult. How to strengthen the nervous system and psyche - simple tips

A modern person has a nervous system all the time susceptible to loads. Especially often people are faced with this major citiesWhen the rhythm of life is very emulsive. Permanent stresses often lead to the fact that a person not only is disturbed by a nervous system, but somatic chronic diseases are aggravated or developed.

To improve its stress resistance, the following is recommended:

First of all, to calm the nerves, the body needs to get rid of chronic intoxication, that is, minimize the use of alcoholic beverages and refuse cigarettes.

Ethanol is for nerve cells The most dangerous poison, as it violates the braking and activates the processes of excitation, it quickly leads to overload.

The constant consumption of alcohol even in small quantities through time leads to the development of complex brain lesion - alcohol Encephalopathy. People with this disease decreases performance, suffering the ability to concentrate attention and memory sharply deteriorates.

Smoking is also quite negatively reflected in the functional operation of the nervous system, since nicotine narrows vessels. What, in turn, leads to the death of cerebral cells of the head and oxygen starvation.

And smoking, and alcohol are the main factor in the appearance of strokes, after which it is often impossible to restore the functions of the nervous system.

If possible, you need to prevent your physical and nervous overwork. You must certainly optimize the day of the day. For a full-fledged leisure adult man needs no less than 7-8 hours sleep in a day.

Try to wake up I. go to bed at the same time (and on weekends including). No need to stay late at work without much need. It is at workaholic on the background of chronic stress and overwork, nerve breaks occur most often.

How to cure nerves using proper nutrition

Many people need to reconsider their daily diet. Frequent consumption of harmful products (Fastfud, in particular) and "snacks" are most negatively reflected on the general health of the body.

You need to pay much attention to products that increase stress resistance, and the consumption of vitamins as possible as much as possible. The best antidepressants are considered citrus, bananas and chocolate.

Necessary nutrient elements

For normal nervous activity, protein requires both animal and vegetable origin. Proteins contribute to improving reflex activity and improve memory. Best sources of protein:

Moderate use of fats (even more - vegetable) is also important, since fatty acids in them improve emotional resistance.

Carbohydrates - main source of energy To power the brain of the head. Their lack causes drowsiness during the daytime, increased fatigue, periodic headaches and deterioration of ability to memorize. Especially the carbohydrates are useful, which in large quantities are in cereals.

Required vitamins

The normal operation of the nervous system in hypovitaminosis (lack of vitamins) is simply impossible.

Need to remember about microelements. Especially important for phosphor nerve cells, it is much in cheese, fish (especially - marine), peas, beans, buckwheat and eggs.

Hardening the body

Hardening implies a dosage periodic effect on the body of various physical factors. Most affordable and common way are considered druses and wipes with cold water.

The temperature of the water must be gradually lowering, and duration of procedures - raise. The main role is not the strength of the stimulus, but the duration of its action.

Hardening stimulates mental activity, increases physical endurance and efficiency. It is important that the procedures are daily, only so the body can adapt to them.

One of the factors positively acting on all systems and human bodies is moderate ultraviolet radiation. In summer it is necessary sunbathing 12-15 minutes everyday. In winter, it is advisable to go to the solarium. It is important to do everything!

Physical exercises

To normalize the work of the nervous system great importance Have moderate physical exertion. Morning gymnastics It is very useful for strengthening the body.

Exercises are best done in a well-ventilated room or outside air. If possible, you need to go into a week several times a week gym.

Throughout the day, it is useful to perform short breaks to perform simple exercises, especially since it is important for people who have a permanent job in a sitting position.

Prevent the nervous system to exhaust the nervous system alternation of physical and mental Loads. This allows you to prevent the appearance of stressful state and restore the energy potential of the cells.

Available and simple nerve strengthening are simple eyewit walks For half an hour in a calm rhythm. They greatly help recover after a busy working day. It is advisable to walk directly in front of the sleep itself, and then take a shower and go to bed.

Means from the group of healing plants help improve mental and emotional state. Prevent stress, as well as cope with irritability and overwork, allow herbs with a sedative (soothing) soft effect. These include valerian, Mother, Peppermint and Melissa. From these herbs, you can make the most likely to make infraces and decoctions. In pharmacies you can buy phytopreparations in the form of dry extracts in tablets and alcohol tinctures (they must be consumed with caution).

Cope with apatine and improve life tone allow eleutherococcus, Echinacea and Lemongrass. To restore the braking balance in the nervous system and excitation processes, such pharmacological drugs are sometimes prescribed, such as Persen and New Passitis.

These drugs are made on natural basis and differ good tolerability (almost complete absence side phenomena). Medicines appointed to strengthen the nervous system:

  • Valokordin;
  • Barbal;
  • Adaptol;
  • Afobazol.

With significant nervous disorders, the doctor may prescribe medications from the antidepressant group. While using these drugs you need clearly observe the appointed doses.

Strengthen nervous system, relieve fatigue and relax allows the point self-massage of biological active points or a common massage.

A rather common and effective way to relax it is considered yoga. You can practice these exercises yourself, but preferably in groups under the control of the experienced trainer.

Strengthening the spirit and body help traditional exercises chinese schools Qigong and Usu. Gymnastic exercises are best to perform in turn with meditative practitioners, which suggest temporary care "in itself" and complete relaxation.

The main thing is avoid dubious groups "Personal growth." Often, their advertising claims to achieve complete harmony and any decisions of mental and emotional problems, but in reality for most people everything turns into heavy nervous disruptions that require treatment from psychiatrists.

How to strengthen the nervous system and the psyche of the child

Often the nervous system of the child suffers due to lack of minerals and vitamins of some groups. Thus, children are most subjected to nervous exhaustion, if calcium deficiency is felt in their body. When this child becomes more restless, nervous and irritable. Naturally, it is possible to give children a complex of vitamins, where calcium is present, however, do not forget about full nutrition. In the daily menu of the child, fermented dairy products are certainly obliged.

In children, excessive excitation and rapid fatigue can contribute lack of vitamins group in. In order to improve the attention of children, strengthen the nervous system and increase their performance, it is necessary to include seafood, meat, fermented seafood and beans in the diet.

Do not forget about the fact that the child will be inattentive and quickly increasing throughout the day when he had no nutritious and satisfying breakfast. And also need to remember to give the child in the morning handful of nutsThis will strengthen the nervous system.

But the dinner is obliged to be more easy, and the reception of food in the evening should occur no later than 3 hours before bedSo that the baby does not go to sleep on a full stomach, otherwise it can not be any speech about a healthy vacation at night.

Nothing can help strengthen the well-nervous system of children as entertainment and recreation. Make family ribs on nature more often come with children in the airwhere you can play active games.

on vacation children are required to relax, do not download them to tasks when you see that the child is overwritten. Make sure that the baby does not spend a lot of time spent near the computer playing. Computer battles significantly overload the psyche and the brain of the child, which absolutely does not help strengthen the nervous system.

And only this comprehensive approach (full vacation, reception of the vitamin complex and balanced full nutrition) will help you solve the question of how to strengthen the nervous system of the child.

What can be concluded from what has been said? If you pay attention to all the above aspects of our life and correct them, then life will be filled new positive emotions, will play with new paints, and nervousness, irritably, discontent with other or by itself, depression will simply disappear. A new energy will appear, which will help rush into a new life completely without a residue.

Weak nerves spoil relations with others and worsen the quality of human life. To strengthen the nervous system, you can use accessible methods - respiratory gymnastics, yoga, lifestyle normalization, hardening, spending self-massage, take vitamins and medicinal sedatives.

A weak nervous system negatively affects the standard of living and interaction with the surrounding

Basics of pledge of strong nerves

Strengthen the nervous system without resorting to medication treatment, in several ways:

  1. Sport. During the fulfillment of even simple exercises in the body, a large number of conditionally reflex ties between the cerebral cortex and muscles appear, increases the volume of oxygen and nutritional components in the blood. The CNS, as well as peripheral and vegetative departments, is involved in this process. During each workout, new links arise between neurons, reflexes are fixed, the balance of processes of excitation and braking in the core is improved. To put in order nerves, the load should be accurate, regular, during training it is necessary to use all possible muscle groups, as well as alternate sports with mental work.
  2. Food. You can make your nerves and with power. The main elements that support the work of the CNS are vitamins of group B, especially B12, A, C, iodine, glucose and unsaturated fatty acids.
  3. Healthy image Life. Narcotic substances, alcohol and smoking have the most destructive effect. Nicotine and ethanol cause gluing leukocytes, which clog the smallest vessels, provoking the death of certain parts of the brain. The inhibitory state occurs, coordination is disturbed, speech. The nervous system is exposed to toxic effects, neurons are destroyed.
  4. Morning, hardening. Cold water It leads to narrowing of blood vessels, increases the elasticity and elasticity of their walls, saturates oxygen cells, speeds up the exchange processes, increases not only physical endurance, but also stress resistance. Regular exposure to cold improves psycho-emotional state, the mood raises, soothes.
  5. Relaxation. High-quality sleep at least 8 hours for adults is the key to strong nerves and stable psyche. During the night recreation, all departments of the central nervous system, brain, muscle are relaxing. Sleep can be improved by simple techniques - bed linen made of natural fabrics, comfortable pillow, mattress, dark room, no sound, relaxing bath. Long-term treatment with sleeping preparations, on the contrary, destroys neural connections and is poorly reflected in the work of the nervous system.
  6. Sauna and sauna. Hot air acts primarily on the nerve end of the skin. Heat Provocates a tide of blood, weakening the blood flow in the brain. The body relaxes, is restored. A sauna or bath is the best way to recover after stress, stop nervous, improve sleep. Excessive thermal impact will cause the opposite effect - the increase in the pulse, weakness, dizziness, sleep disorder, headaches.
  7. Massage. Improves reparative processes, the conductivity of nerve impulses, enhances blood circulation, restores the balance of the excitation and braking processes flowing into the core of the brain. Ayurvedic massage, Stounterepia positively affect the central nervous system. Point massage can be carried out independently - it relaxes, improves sleep.
  8. Nature. Being in the fresh air, a person receives a large amount of oxygen, as a result of which blood flow is enhanced, and with it - flow to nutrient tissues. Rest in the forest or the city well affects the central and vegetative nervous system - improves sleep, reduces the manifestation of stress.
  9. Hobby. The most useful types of hobbies for a strong psyche - antistress-drawings, embroidery, knitting, modeling, aquarium, reading books and board games. Most of them require concentration, during which a person is distracted from the accumulated problems, relaxes that it has a positive effect on the nervous system.

You need to learn to control emotions, do not miss negative events through yourself. A certain propagability share can help stay calm in stressful situations.

Best tools for restoring the nervous system

Soothing means are inhibited over-excitation, lower sensitivity, level of anxiety, improve falling asleep.

Preparations

Depending on what caused a violation of the nervous system, such drugs can be appointed:

  1. Nootrops - Glycine, phenibut, phenotropyl, pantogam. Funds from this group improve blood supply and power of the brain. Apply in the treatment of memory violations, attention.
  2. Antidepressants - Azapane, Heptor, deprim, Paroksetin. Psychotropic means, increase the volume of norepinephrine, serotonin and dopamine, improve the mood, eliminate the alarm, longing, irritability. Used in depression therapy.
  3. Tranquilizers - Afobazol, phenazepam, buspid, valium. These medicines suppress excess emotions, slow down the work of the nervous system. Used with excessive irritability, hysteria.
  4. Neuroleptics ("Big" tranquilizers) - Barbital, Dikarbin, Tiaprid, reserpine. Used in severe cases in neurosis, pathological changes in the work of the central nervous system.
  5. Vitamins. It is recommended to use multivitamine complexes, as part of which there are vitamins of B - neurostabil, neurostrong, magnet B6, neurovit-p.
  6. Sedatives - Pans, Valerian, Neuroplant, Adonis Brom, New Passitis. Reduce emotional stress, apply soothing on the CNS, without disturbing its basic functions.

Penazepam - Verified Tranquilizer

Without a recipe, you can buy phytopreparations with soothing action, some "daytime" tranquilizers, antidepressants, homeopathic sedative pills.

Folk remedies

Alternative medicine offers a number of recipes for strengthening nerves and psyche.

Herbs have soothing effect:

  • melissa;
  • valerian;
  • st. John's wort;
  • chamomile;
  • mint;
  • ginseng;
  • linden;
  • oregano

Chamomile - the famous sedative of which prepare tea, decoctions, infusions

Recipes of traditional medicine:

  1. Tincture. Take 1 tbsp. l. Valerian dried roots, 2 tbsp. l. Chamomile and 1 tsp. cumin seeds. Mix, 1 tbsp. l. Dry raw materials pour 200 ml of boiling water. Insist half an hour, away. Take 100 ml three times a day after eating.
  2. Take 2 tbsp. l. With dried mint and Melissa, mix, fill 300 ml of boiling water. Insist 2 hours in the thermos, away. Take 100 ml before eating three times a day.
  3. Take 3 tbsp. l. Hawthorn roots, as many dried roots of Valerians and 6 tablespoons of yarrow, Hypericum, hawthorn flowers. All mix, 1 tbsp. l. Pouring raw materials 250 ml of boiling water, insist in a thermos 5 hours, strain. Drink 100 ml before meals three times a day.
  4. Soothing tea. In 1 liter boiling water brew 1 tbsp. l. Thing, insist 2 hours in the thermos. Then straighten, divide into four equal parts, use throughout the day after meals.
  5. Mix 70 ml of beet juice, 50 g honey. Insist 3 hours, take 5 h. L. Before eating 2 times a day.
  6. Brew 300 g of a sounds without bones in 1 liters of boiling water, soda lemon zest, boil 7 minutes. Insist 2 hours under the lid, add juice from 1 lemon in the cold mixture. Eat 200 ml per day after meals.
  7. Prepare tea from calendula, pies and souls. Take 1 tbsp. l. Each component, brew in 1 liter of boiling water and insist 2 hours. Take 150 mg 3 times a day after meals.
  8. Take 3 h. Dried Toles, brew in 250 ml of boiling water, insist 30 minutes, then strain. Take as tea three times a day 1 cup before meals.

Dried toll brew and take both tea

Before bedtime to calm the nervous system, you can take a bath with the addition of yarrow, dyeing, valerian roots.

Useful nutrition

To remove the voltage it is necessary to unload the stomach, bananas will help

In the diet, include:

  • bananas;
  • cod, Salmon, Mackerel - rich in useful fats;
  • tomatoes - strengthen vessels, improve the work of the brain;
  • eggs - saturated with lecithin organism, which increases the mood;
  • bread, cereals - rich in the vitamins of the group in;
  • parsley, dill and other greens - saturated with magnesium;
  • dairy products Supplies phosphorus and calcium, which remove the voltage, stimulate the work of the CNS;
  • nuts, vegetable oils include vitamin E, which tones the body;
  • strawberry considered a natural antidepressant;
  • potatoes, solid cheeses, yeast, wild rice, sesame seed - glycine, tyrosine and other amino acids, soothing nerves.

From the diet, exclude strong black tea, coffee, especially soluble, baking, alcohol. It is important to reduce the heat treatment of products - to eat on the day at least 200-300 g of fresh vegetables and fruits, meat processing for a couple, stew.

Both a child and an adult must fully breakfast. Morning welcome - the most important, it launches all the processes in the body. For breakfast it is better to use cereal, omelets, lactic acid products, fresh fruits, berries and vegetables.

How to train the nervous system at home?

You can easily train the nervous system at home. To do this, use breathing gymnastics, yoga, self-massage, listen to music.

Massage

During the massage there is a central and peripheral nervous system. The CNS takes the flow of impulses, which "distinguish" tactile, temperature effects and pressure. These impulses excite cortex cells, stimulate the functions of certain centers of the brain.

Also, the massage improves blood flow, it leads to stabilization of the blood supply to all organs and tissues.

To improve the functions of the nervous system use different types Massage:

  1. Stounterapia - Massage brews stones.
  2. Kneading and rubbing back muscles, neck, hands, legs - Classic and sports massage.
  3. Acupuncture massage - Impact on certain points that are responsible for the condition internal organs and systems.
  4. Vibrating massage.

Simple self-massage techniques for relaxation, tension removal:

  1. On the nameless finger you can find the point of "three heaters". Severe every ring finger at least 2-4 minutes with circular motions.
  2. Rink. Located on back side Stop between the maizin and the previous finger. At this point, it is necessary to gently press the thumb with a pillow for 2 minutes on each leg. Do not press much so as not to cause pain.
  3. Boxes. It is within 2 intercostal lumen in the chest area. 2 minutes annoy it with neat massaging movements.
  4. Blue, Jaya. They are on the back in the third vertebra area. Massion these points at least 2 minutes by slow pressure.
  5. Asi-Sanri's points, Tajay are located on the inside of the ankle under the bone. Grasp the ankle with the hands, slowly rotate, without squeezing the palm. Repeat 2 minutes with each foot.
  6. It helps to remove the tension and irritability massage the backbone. Press the middle finger pillows without the power at the base of the skull minimum 2 minutes.
  7. "Halfweight". Stay on the floor, pull your hands on the sides. Slowly raise your legs so that the heads and the blades remain on the floor. Hands back with the lower back. Slowly bend legs in the knees and move as if you ride a bike. At the same time, it is necessary to massage the lower back with your fingers.
  8. Quickly pull the palms to feel the tide of the heat. This technique will turn up blood circulation, remove the spasm of the brain vessels, will help you feel the relaxation and calmness.

To feel the tide of energy quickly spend hand in hand

Self-massage should not be carried out if there are uluses, open wounds, burns, with tumors at the point of exposure.

Yoga

Eastern techniques, including yoga, combine respiratory and gym workouts to strengthen muscles and psyche. With regular classes, you can learn to turn off from stimuli and focus on our own inner world.

Asana (postures) aimed at strengthening the nervous system:

  1. Shavasana - you need to lie on your back, relax your arms along the body, turn off the consciousness, presenting yourself soaring in the sky. Perform 10 minutes.
  2. Pashchylottanasana. Lying on the floor Press the blades to the surface, straightened hands stretching the head, spread the legs. On the exhale, take a sedentary pose, while pulling hands in front of you. Then pull the housing forward and try to get the hands of the foot. After a few minutes, return to the sedentary position and go to the floor again. From the position lying with an elevated pelvis, stretch the spine with a back back. Total 5 repetitions.
  3. - Classic birch, rack on the shoulders. 5 repetitions for 30 seconds.
  4. Wise "Staircase of the Heavenly Temple". Apply to remove depression. Hold the finger tips on the left hand between the fingers right, the little dimensions are straight, look up.

Rack on shoulders - classic emotional unloading method in yoga

Yoga is designed to reinstall the psyche, calm down, treat the nerves, help a person to know himself and distract from negative.

Respiratory exercises for strengthening the nervous system

The respiratory and nervous systems operate in parallel. In a balanced strength, breathing is always smooth, during nervous tensionStress is intermittent, frequent.

Trees of respiratory gymnastics:

  1. Inhales deeply, then release the air intermittently, releasing the air outwards. Distribute breathing at the initial stages for a few seconds, gradually bringing the delay time to 1 minute.
  2. Inhabit extremely deeply, use the bottom of the lungs, exhale slowly, for 6 seconds. Delay time - about 2 seconds, after repeat.
  3. Inhale slowly, use only the chest. After a breath delay for 2 seconds, repeat.
  4. On the deep breath, lift the clavicle, as if raising the thoracic to the top. Do not breathe 2-3 seconds, then repeat.
  5. During the inhalation, "work" the stomach, after how to distill it into the sternum and clavicle. Release air in reverse order.

Respiratory gymnastics will help balance the nervous system.

After mastering these stages of respiratory gymnastics, they recommend that the autogenic training session is recommended. This is a self-compliance technique, which is designed to relax the tone of muscles, lead to complete relaxation.

Three basic exercises:

  • sitting "Kuchecher" Pose with straightened back - relax the muscles, lower your head to the chest, slightly spread my legs, put your hands on your knees, climb eyes and spend so at least 5 minutes;
  • in the half-sidet position, press your back to the back of the chair or chair, bend your hands in the elbows, hands on armrests, arrange your feet and swipe so from 5 minutes;
  • lokia Raise the back of the head, bend your hands in the elbow joints, place the sides of the body.

Taking one of these poses, in parallel, exercises, giving a feeling of warmth, gravity, changes in the frequency of the pulse, the feeling of coolness.

Music with hypnosis

Relaxation contributes to music that has a pace of at least 100-120 beats per minute. When listening to the compositions, the rhythm enters into a resonance with the rhythm of the brain structures, the emotional state of the person changes, may occur in trance or hypnosis.

Various remedies - respiratory gymnastics, exercise of yoga, meditation - can be combined with hypnotic music. Hypnologist Andrei Rakitsky invented a technique that allows you to influence the subconscious of a person with the help of an audience.

Basic principles of influence on Rakitsky:

  • clear and loud speech installations;
  • suggestion of confidence in their power;
  • maximum relaxation;
  • improving human motivation;
  • immersion in the state of the trance using various sounds - water noise, wind, tambourine, wheel knuckles.

The hypnologist offers several audio courses to solve certain problems with the nervous system - treatment in a dream, from chronic fatigue and nervous exhaustion, hypnosis from insomnia, getting rid of poor mood and unpleasant thoughts, installation for success, psyche cleansing.

Sytin's mood is another methodology for improving the psyche and management of its emotional-willed state. It is also one of the self-conformity methods, various phrases are proposed in the audio format forming an image of a successful, volitional, emotionally stable person. We recommend not just listening to the records, but to pronounce all the installations aloud.

The depressed state, the dischargeable nervous system does not best affect the overall health. Psychosomatics closely binds the aggravation of chronic diseases, a decrease in immunity with emotional health. The nervous system needs regular hardening and strengthening.

Nervous disorders: causes, symptoms and therapy

Constant stress impacts that survive modern manCapably not only mobilize all its abilities to solve complex tasks, but also lead to nervous disorder. Unfortunately, in chronic stress, people rarely realize it.

Prerequisites for the development of nervous system disorders

The continuous growth of the frequency of occurrence of the diseases of the nervous system makes it talk about the epidemic scale of the problem. All more often from such disorders suffer from young workable people of both sexes. Doctors believe that the cause is negative influence A modern lifestyle, even if the patient never received serious injuries and did not tolerate severe diseases that could provoke violations from the CNS. Mental, physical and emotional overvoltage - the daily reality of the resident of the metropolis, almost inevitably leading to various nervous disorders. Almost the neurosis of obsessive states suffers to 3% of the inhabitants of the planet, and these are diagnosed cases. The actual indicator will be 2-3 times higher.

Types of nervous system disorders

Despite the large variety of nervous disorders, they can be divided into two large groups - neurosis and vegetative dysfunction.

Neurosis

These are functional disorders of the central nervous system, which can be provoked and reinforced with emotional, mental and physical overloads, psychological injuries.

  • Obsessive states. Another name is obsessive-compulsive disorders. They can be episodic, chronic or progressive. Most often, people with high intelligence suffer. The essence of the disorder is the appearance of painful thoughts, memories, actions, emotional statesthat are not permanent and exciting the patient's attention. As a result, he constantly experiences anxiety, which is trying to get rid of any own methods, most often exacerbating the situation. An example is an obsessive fear of infectious infectious diseases, when a person is trying to disinfect the surrounding items by all possible means. The causes of obsessive states may be heredity, transferred infectious diseases or their aggravation, violation of the hormonal background, sleep mode and wake. They contribute to the development of obsessive states of atmospheric pressure changes and the change of seasons.
  • Neurasthenia. Pathological conditions under which increased irritability are observed, fast fatigue, the inability to make mental or physical activity for a long time. All this is due to the general oppression of the nervous system. Usually neurastheny develops after mental injury, accompanied by hard work, disruption of the sleep and nutrition. Contributing factors in the development of neurasthenia are infections, hormonal disorders, bad habits.
  • Hysteria. A variety of neurosis in which the demonstrative manifestations of certain emotions do not correspond to their real depth and are intended to attract attention. The reasons for hysteria are a tendency to self-sucking and suggestion, the inability to consciously control their behavior. In clinical signs allocate hysterical behavior and hysterical seizures. Behavioral hysteria manifests itself in the constant desire of the patient being the focus of attention, inclinations for the affected action and manifestations. The hysterical seizure is a short-term state, during which the patient fully retains consciousness, but can cry, laugh, fall and beat in convulsions. The duration of the seizure depends on the impression that it produces on others: it will last the longer, the more around worry. Hysteria develops after mental injuries, the seizures may be provoked by any stressful effect.

Neurosis is well treatment, since patients retain critical thinking And realize that they need help. Personality disorders at neurosis is not observed.

Vegetative dysfunction

Often, this kind of nervous disorder is confused with a vegetative dystonia, but the latter is only one of the manifestations of the nervous disease. Vegetative dysfunction occurs when irregular or irregular signals of the vegetative nervous system come to the internal organs. This reduces the protective functions of the body, leads to a general deterioration of well-being, violates the work of the internal organs. Symptoms can be similar to migraine, myocardial infarction, osteochondrosis and a number of other pathologies. Vegetative dysfunction develops due to constant stress or provoked by them, arising for any other reason. Vegetative nervous disorders can be part of functional or organic lesions of the entire nervous system.

Symptoms of status

The main signs of nervous disorder are increased anxiety, tensions, reduced performance, problems with the concentration of attention, alternation of lethargy and irritability, sudden pain of unclear origin. If you constantly observe these manifestations, you need to reduce the level of stress at least to reduce the level of stress, and it is best to consult a specialist.

Where to apply for nervous disorder?

Treatment of nervous disorders requires the help of a specialist: psychologist, neurologist, neuropathologist, psychotherapist or psychiatrist. Therapy should be complex, including drug and non-drug methods. It is necessary to treat the cause of the nervous disorder primarily, only in this case the therapy will be successful. With any clinical picture, the patient is shown calm.

Non-media therapy

Unfortunately, the magic tablets for the treatment of nervous disorders have not yet been invented, and the patient has to successfully revise their lifestyle for the success.

  • Respiratory gymnastics and fitness fitness. The methods of health fitness for patients with nervous disorders can be attributed to yoga, swimming, Callanetics. All these types of fitness help to find peace of mind. The respiratory gymnastics is distinguished by its availability at any time, it can be done even during the working day. The diaphragm breathing makes it possible to achieve calm and concentration, helps to saturate the brain with oxygen, contributes to the normal operation of all organism systems.
  • Physiotherapy and relax-techniques (massage, acupuncture, hydro, aromatherapy, etc.). These therapeutic measures are aimed at removing muscle spasms, improved blood circulation and lymph outflows, activating digestive processes, stimulating immunity. During the procedures, the consequences of stressful effects are removed.
  • Change lifestyle and nutrition. Sleep and wake mode, walking in the fresh air, rich in protein and food vitamins - all this has a beneficial effect on the exhausted nervous system. With constant stress, the body is experiencing a hard deficit of vitamins, which can be filled, paying attention to its diet.

For nervous disorders, the desire of the patient as quickly as possible to cure, but it only increases the anxiety. Medicase therapy will help to find forces for long-term treatment.

Pharmacological approach

Despite the fact that in the list of drugs for patients with nervous disorders there are non-receptible means, self-medication can only aggravate the situation. Therefore, it is possible to start their reception only by agreement with the doctor.

Preparations with partial sedative action. Increased anxiety is due to the emission of adrenaline blood. To cope with this, such drugs such as "Walockordin" or "Corvalol" are helping, which remove anxiety and thereby reduce the load on the cardiovascular system.

Vitamin complexes, dietary supplements and homeopathy. Patients with nervous disorders need to take vitamins C and E, group vitamins, potassium, calcium and magnesium preparations. Without them, the cells are not produced in enough energy, the functions of the cardiovascular system are reduced, it is difficult to achieve concentration. Often prescribed preparations "Asparkamka" and "Magnelis". Homeopathic drugs "TENOTEN", ARSENICUM ALBUM, AURUM METALLIC, GELSEMIUM, STRESS GRAN (STRESS-GRAN), bioactive additives "mystic", "hyper", "passilaty", "revalents" and many others act without side effects and are well-known means to relieve the consequences of stress among the easily inspired population, although their therapeutic effects have never been confirmed by any Research.

Medicinal products on a vegetable basis. Folk medicine has its own recipes with stress. One of them is a sedative herbal tea from chamomile, mother-in-law, a hunter, passiflora, Valerian's root. The properties of various herbs were also used when creating such drugs as "new-passite", "perrsen" and many others. It should be remembered that these tools may have contraindications and side effects (for example, cause drowsiness).

Prescription preparations. In severe cases of nervous disorders, potent drugs are prescribed, which are discharged only. These are tranquilizers and antidepressants. They have a number of side effects (for example, the strongest addiction) and contraindications, so they are selected individually and are accepted strictly under the supervision of the doctor.

Neckless preparations with a complex therapeutic effect. An example of such a drug is "Afobazol". It not only reduces the level of anxiety, stress, irritability, but helps to eliminate the vegetative and somatic manifestations of stress, and also has a light stimulating effect on the nervous system, expressed in improving mood. Reception of the drug does not cause drowsiness, weakness, does not reduce the concentration of attention.

The AFOBAZOL action is aimed at restoring the normal operation of the nervous system. As a result of clinical studies, it was revealed that against the background of the admission of Aphobazola, 78% of patients demonstrated a decrease in irritability and improving the mood, 70% felt less tired and more efficient. In general, the reception of the drug helps reduce the level of anxiety, normalize the emotional background. Forces and self-confidence appear again. "Afobazol" does not give significant side effects. The therapeutic effect is developing from 5-7 days of reception. At the end of therapy, the cancellation syndrome does not occur - it is very important. It is an inexpensive popular non-prescription.

Despite the fact that the drug intake often gives a positive effect and is not a complex therapeutic measure, it is not necessary to get involved. The resumption of the course of reception of drugs on its own arbitrariness may harm health. It is better to pay the time to competent prophylaxis.

Restoration of the nervous system and prevention of disorders

Thoughtful treatment strategy and accurate execution of the doctor's prescriptions, as a rule, give positive results. The patient improves not only well-being, but also the quality of life as a whole. For further prevention, it is recommended to maintain a healthy nutrition, a struggle with stress, healthy sleep and sufficient motor activity.


Hello, dear blog readers Valery Harlamova! Life is filled with daily stresses from absolutely every person, regardless of its financial capabilities and positions in society. Which over time leads to the emergence of various diseases, and the quality of life under the neot of the voltage is significantly worse. Therefore, I want to tell you today how to restore the nervous system and psyche to become happy and healthy again.

Practicing - you will achieve relaxation, which is very useful for the central nervous system, besides, you will have the opportunity to relax and fill resources. Over time, you will notice that they have become less emotionally react to external stimuli, and these are the first steps to balance and inner harmony. The process of contemplation and concentration makes it possible to detect new solutions even, at first glance, hopeless situation. And after the suffered psychological injury and serious stress will give a chance to exhale and relax, feel calm and satisfaction.

You can practice yourself independently, it is not necessary to visit group training if there is no possibility. Check out the article here, with the recommendations specified in it, even the newcomer can never meditating.

2.Son

In order for the nervous system to be in order, and you felt full of power And calm, first of all, it is necessary to establish a high-quality and full dream. Its shortage can lead to serious consequences, up to the emergence of deep depression. In the biological rhythms of a person it was said that after 2 hours of the morning, Melatonin was actively produced, which is responsible for relaxation and sleep, and in the morning cortisol - a hormone that helps to cope with stress.

So, if your schedule is shot down, and you are accustomed to awake at night, then your body does not have time to produce the necessary hormones, which leads to excessive fatigue and lack of joy in life, respectively, stress resistance on zero, from which you run, or aggressively react to Any words and acts of others.

3. Office

It is also important to revise your diet, everything seems to be about the benefits of fruits and vegetables, but still prefers to dinner, right? The quality of life depends on the quality of food. Help your body to cope with adversities yourself, without the use of drugs. It is especially important to control the amount of food intake so as not to provoke obesity or even anorexia. Although these disorders are associated with the psyche, still do not undermine their health.

Refuse the use of flour, sweet, as a last resort, eat a piece of black chocolate. By changing the diet, you will notice how quickly begin to come into shape, both physical and mental.

4.Vode - Pledge of Health

Only purified. In what quantities and when to drink it - you can see. Also improve the work of the central nervous system will help you swim or even hardening. Due to this, the body increases the ability to resist adverse external factors. You will become more enduring and stable in your reactions, and also, which is important - healthy.

5. Active leisure and sports


First, your well-being, secondly, you will have a legal opportunity to reset the negative energy, and in the third - you will feel happy, because endorphins are produced during active physical activity - joy hormones.

The main thing is to play sports systematically, without throwing training, then your discharge nervous system will come in order and "tell you thanks." Fresh air classes are beyond what will be able to quickly recover, it will also help in the fight against insomnia, if there is such.

6.Energy

If you feel that there is no strength and the desire to do something, do not put on yourself, and let me be lazy and just sow on the sofa. When we lose energy, it is important to restore it, otherwise we will spend the strategic reserves of the body, when each action is harmful. There is a lot of ways to restore the energy balance, you can familiarize yourself with them.

7. Open soul

No matter how difficult it is, it is not necessary to close in yourself, sometimes it is just important to express the one who can hear you, and will become much easier. Just pay attention to the difference - if you just "merge" information, not particularly noticing your interlocutor, you will not become better. Healing power in contact itself, when, in addition to his experiences, you notice another person. And then, looking at each other in the eyes, you can open the soul, healing her attention and understanding.

Methods

Breathing exercises

  1. The breathing exercises will help to distract from negative thoughts and situations, concentrate on their feelings and relax. So you will notice yourself in this huge worldYou will feel that you are alive and just there is at the moment. With all the exercises you can read the article for soothing. What, they can be performed not only at home, but also on the way to work, during meditation and sports.
  2. Put your feet on the width of the shoulders, make a deep slow breath, simultaneously getting hands first to the sides, and then raise up, closer to the palm, so that they are on your head. Hold your breath and count to 10, then start doing exhale, lowering your hands down. It is necessary to repeat all these actions at least 5 times, then go to other exercises, more dynamic.
  3. Again, put your feet on the width of the shoulders again, and on the deep breath lift both hands down the palms down, only to be not higher than your chin. After that, delay your breath, tell them to the sides and take three tilt to the left and right, go back to its original position and only then exhale. This will help strengthen the CNS, returning the ability to think not under the action of affect and emotions. Make no less than 5 repetitions.
  4. This exercise looks like push-ups, only standing. Hands up with hands in the wall, and read, only inhale should be done at the time of folding hands, and exhale - extension. Make at least 10 times.

Japanese method


There are one scientist named Katsudzo Niche in Japan, and, as you know, the Japanese are famous for their calm and comprehension. So, Katsudzo believes that the more the man hangs the hard spirit, the higher the probability of his early death. That is, people die mostly due to the fact that they think too often, which means that stress and experiences significantly reduce the term. And to protect the nervous system from the destructive impact of the surrounding world, he came up with one method, which helps to relax as much as possible after stress.

It is necessary to become smoothly, the head "I would like to pull to the ceiling," it lines the back, and take the shoulders back, sending the blades to each other. Turn the head slowly to the left, trying to mentally look at the heels, having a look up at the neck. After that, too, make and right. Then return the head to the original position and "by passing" from the socks on the heels and back. Katsudzo recommends to do these manipulations with open eyes, but will most effectively be if you close them and concentrate on their feelings.

Helhes hands

This technique is useful in that it helps to satisfy light oxygen as much as possible, which will have a positive effect on your mental activity. Also enhances blood circulation and removes the stress, helping to achieve relaxation. It is done very easily - try throwing your hands by the shoulders, making cotton palms on the back. Hands with time will become like rubber, from which you will faster feel the effectiveness of this exercise. The intensity of the waves choose, directly relying on its feelings. Usually, the more voltage, the more active man waving his hands.

"Talk"

Is it possible after a heavy day and a heap of trouble to achieve ease in the body and confidence that you will handle everything with everything? I will say that - yes, you can. It is just necessary to get up smoothly, relax and twist the body left-right, allowing the hands to hang out freely and move after the body. At first, it will be awkward, maybe even ridiculous, but soon you will feel how in my head it is clear and well-being improved. Just hang out at least 10 minutes. After that, let yourself sit down and do not think about anything, observe as if by the sides of the thoughts and pictures arising in my head, do not drive them away and do not control. In some cases, tears may appear - voltage residues, they should not be stopped.

Conclusion

If you do not cope on your own, still try to contact a specialist who, after the diagnosis, prescribe the necessary treatment. After all, there are cases when a person loses time, not referring to help, because of which the consequences on the body are irreversible. So take care of yourself and be careful to the symptoms pointing to the overwork, so as not to occur, the so-called nervous.

Material prepared Zhuravin Alina.

4

I will explain how to keep calm and composure in any life situation without the help of sedative pills, alcohol and other things. I will speak not only about how to suppress the states of nervousness and calm down, but I will explain how you can stop nervous at all, bring the body into such a state in which this feeling simply cannot arise, in general how to calm your mind and how Strengthen the nervous system.

The article will be built in the form of consecutive lessons and better read them in order.

Nervousness and mandrage, this is a sense of discomfort that you experience on the eve of important, responsible events and events, during psychological loads and stress, in problem life situations, and just worry about all sorts of trifles. It is important to understand that nervousness has, both psychological and physiological causes and manifests themselves, respectively. It is physiologically related to the properties of our nervous system, and psychologically, with the characteristics of our personality: a tendency to experiences, reassessment of the significance of certain events, a sense of uncertainty in itself and what is happening, shy, excitement for the result.

We begin to be nervous in situations that we consider either dangerous, threatening our life, or for one reason or another significant responsible. I think that a threat to life, not so often looms in front of us, by the streets. Therefore, I consider the situation of the second kind in everyday life for nervousness in everyday life. The fear of failure, look in an inappropriate manner in front of people - all this makes us nervous. With regard to these fears, there is a certain psychological setting, it has a little attitude of our physiology. Therefore, in order to stop nervous, it is necessary not only to put the nervous system in order, but to understand and realize certain things, let's start to realize the nature of nervousness.

Lesson 1. The nature of nervousness. Need a protective mechanism or interference?

We begin to sweat the palms, the tremor can be observed, the increase in heartbeat, increase the pressure in the thoughts confusion, it is difficult to get together, focus, it's hard to sit on the spot, I want to take some things, smoking. These are the symptoms of nervousness. And now ask yourself, they keep you out hard? Do they help to cope with stressful situations? Do you better get negotiations, take an exam or communicate on the first date when you are on a platoon? The answer is, of course not, and moreover, it can devour the whole result.

Therefore, it is necessary to firmly understand that the tendency is not nervous - is not a natural response of the body on the stressful situation or some non-paragraphic feature of your personality. It is rather a simple mental mechanism fixed in the habits and / or a consequence of problems with the nervous system. Stress is only your reaction to what is happening, and whatever happens, you can always respond to it differently! I assure you that the effect of stress can be minimized and the nervousness is eliminated. But why eliminate it? And because when you are nervous:

  • You have thinners and it is harder to focus that it may aggravate the situation that requires the utmost voltage of mental resources.
  • You are worse controlling your intonation, facial expressions, gesture, which may not affect responsible negotiations or dates
  • Nervousness contributes to a more rapid accumulation of fatigue and stress, which badly affects your health and well-being
  • If often nervous, it can lead to various diseases (meanwhile, a very significant part of the diseases stem from the problems of the nervous system)
  • You worry on trifles and therefore do not pay attention to the most important and valuable in your life

Remember all those situations where you are very nervous and and it has been negatively reflected on the results of your actions. Surely all many examples of how you have broken, not withstanding psychological pressure, lost control and deprived of concentrations. So we will work with you.

Here is the first lesson during which we have understood that:

  • Nervousness does not bring any benefit, but only interferes
  • From it you can get rid of work on yourself
  • IN everyday life Few valid reasons to be nervous, since we or our loved ones are rarely threatened, we basically worry because of trifles

I will return to the last point in the next lesson and, in more detail, at the end of the article and tell why it is.

You must configure yourself as follows:

I do not have something to be nervous, it bothers me and I intend to get rid of it and is real!

Do not think that I'm just so reasoning what I myself have no idea. I am all my childhood, and then youth, under 24 years old experienced big problems with the nervous system. I could not take myself in my hands in stressful situations, worried about any little things, even almost fainted because of my sensitivity! This negatively reflected on health: the pressure jumps, "panic attacks", dizziness, etc. began to be observed. Now all this in the past.

Of course, it is impossible to say that I have the best composure in the world, but still, I stopped nervous in those situations that most people turn into nervousness, I became much calmer, compared to my previous my state, I went out on a fundamentally different level of self-control. Of course, I still have a lot about working, but I'm on the right track and there is a speaker and progress, I know what to do. In general, everything about what I am talking to is based solely on my experience of self-development, I do not invent anything and the narration only about what helped me. So if I did not have such a painful, wounded and sensitive young man and, then, as a result, personal problems would not start to redo themselves - all this experience and the site that he summarizes and structures would not be.

Lesson 2. Are those events that you think are so significant and important and important?

Remember all those events that turn you into nervousness: causes the boss, pass the exam, expect an unpleasant conversation. Think about all these things, appreciate their importance for you, but not apart, and within the context of your life, your global plans and prospects. What is the meaning in public transport or on the road across the whole life, and is it terribly late to work and nervous about it?

Is this what you need to think about and what to worry about? At such a moment-minded on the purpose of your life, think about the future, distracted from the current moment. I am confident that with such an angle, many things because of which you are nervous will immediately lose your significance in your eyes, turns into a sowing trifles, which they are certainly and, therefore, will not cost your experiences. Such psychological setting is very helpful. But no matter how well we configured themselves, although it will certainly have a positive effect, but still it will be not enough, since the body, despite all the arguments of the mind, can respond in its own way. Therefore, move on and I will explain how to bring the body into a state of calm and relaxation immediately before any event during and after it.

Lesson 3. Preparation. How to calm down before a responsible event

Now some important event is inexorable at us, during which our intelligence, collens and will will be inspected, and if we successfully pass this test, the fate of us will generously reward, otherwise we will lose. This event may be a final job interview about which you dream, important negotiations, a date, exam, etc. In general, you have already learned the first two lessons and understand that nervousness can be stopped and you need to do it so that this condition does not prevent you from focusing on the goal and seek it.

And you aware that you are waiting ahead significant eventBut however it was not significant, anyway, even the worst outcome of such an event will not mean for you the end of all life: you do not need to dramatize everything and overestimate. Just the same of the importance of this event and makes the need to be calm and not worry. This is too responsible event to allow nervousness to blame it, so I will assemble and focuses and do everything for this!

Now we give thoughts into calm, removing the mandal. First, immediately throw out all the thoughts about the failure of the head. In general, try to learn the bustle and nothing to think about. Release your head from thoughts, relax the body deeply exhale and breathe. To relax will help the most infelous breathing exercises.

Simple breathing exercises:

It must be done like this:

  • inhale on 4 bills (or 4 pulse strikes, it must be addressed, it is necessary to make it more comfortable on the neck, and not on the wrist)
  • keep air in yourself 2 bills / strike
  • exhale 4 bills / strike
  • do not breathe 2 bills / impacts and then inhale again in 4 bills / strikes - all from the beginning

In short, as a doctor says: breathe - do not breathe. 4 seconds Inhale - 2 seconds Delay - 4 seconds Exhalation - 2 seconds Delay.

If you feel that breathing allows you to make deeper breaths / exhalations, then do the cycle not 4/2 seconds and 6/3 or 8/4 and so on.

During the exercise, we only keep your breath! There should be no more thoughts! It is most important. And then for minutes after 3 you will feel that they relaxed and calmed down. Exercise is made no more than 5-7 minutes, feelings. With regular classes, respiratory practice contributes not only to the fact that you relax here and now, but also in the amount of the nervous system in order and you are less nervous without any exercises. So I strongly recommend.

Well here we prepared. But the time is the time of the event. Then I will talk about how to behave during the event, not to be nervous and be calm and relaxed.

Lesson 4. How can not be nervous during an important meeting

Picture calm: Even if neither an emotional attitude, no breathing exercises helped you withdraw tension, then at least try to demonstrate external calm and non-vulnerable. And it is necessary not only to introduce your opponents of misleading about your condition at the moment. The expression of the external rest helps to reach the rest of the inner. This is valid according to the principle of feedback, not only your well-being determines your facial expressions, but the facial expressions determines well-being. This principle is easy to check: when you smile to someone getting better than you and more fun, even if you were before bad mood. I actively use this principle in my daily practice and this is not my fiction, it is really a fact, it is even written in Wikipedia in the article "Emotions". So the calmer you want to seem the more relaxed you become really.

Keep track of facial expressions, gestures and intonation: the principle of feedback obliges you to constantly look into yourself and make aware of what you look from. Are you too tense? Do you do not run your eyes? Movement is smooth and measured or cutting and impulsive? What does your face expresses cold impermeability or all your excitement can be read on it? In accordance with the information received from the senses of senses about themselves, you correct all your television traffic, the voice, the expression of the face. What you have to follow yourself already in itself helps you gather and concentrate. And it's not just that with the help of internal observation you control yourself. Watching you focus your thoughts at one point - on yourself, do not let them get off and take you off the wrong direction. So concentration and calm is achieved.

Eliminate all the markers of nervousness: What do you usually do when nervous? Take a ball handle in your hands? Came a pencil? Tie into a node thumb and my little finger left? Now forget about it, keep your hands smoothly, does not change their positions often. Do not eat on a chair, do not shift from foot to foot. We continue to follow yourself.

That's all right. All these principles complement each other and can be generalized in the appeal "Keep up". The rest of particular and depends on the nature of the meeting itself. I advise only to think over each of your phrase, do not hurry with the answer, carefully weigh everything and analyze. You do not need to try to impress all the available ways, you are it so you work if you do everything right and you will not worry, work on the quality of your speech. No need to mumble and rub it if you were caught by surprise: quietly swallowed, forgotten and go further.

Lesson 5. Soothe after the meeting

Whatever the outcome of the event. You are on the platoon and still feel tension. It is better to take it off and think about something else. Here all the same principles that helped you take yourself in hand in front of the meeting itself. Try much not to reflect on the past event, I mean all sorts of fruitless thoughts, and if I spoke so much and not, oh, and how I probably looked stupid there, Eh I dial, and if ...! Just throw out all thoughts from my head. Get rid of the subjunctive ignition (if), everything has passed, bring your breath in order and relax the body. That's all with this lesson.

Lesson 6. Do not generally create reasons for nervousness.

This is a very important lesson. Usually weighing nervous factor is the inconsistency of your preparation to the upcoming event. When you all know, confident about what you worry about the result?

I remember when I studied at the institute, I missed a lot of lectures and seminars, it was not completely prepared for the exams at all, hoped that I would carry and somehow pass. As a result, I passed, but only thanks to the phenomenal luck or kindness of teachers. Often walked on relocation. As a result, during the session, such an unprecedented psychological pressure was experiencing such a day every day due to the fact that he was trying to prepare and hand out somehow an exam.

During the sessions, an unreal amount of nerve cells were destroyed. And I still regret myself, I thought that how much did it fell, how hard, eh ... although I had the blame for everything, if I did everything in advance (I was not obliged to go to the lecture, but at least a material for exam preparation and surrender I could provide all intermediate control tests - but then I was lazy and I was not at least somehow organized), I would not have had to be so nervous during exams and worry about the result and for the fact that I was taken to the army if I Something I will not pass, as I would be confident in my knowledge.

This is not a call not to miss lectures and learn at institutes, I am talking about what we must try not to create stressful factors for myself in the future! Think on before and prepare for affairs and important meetings, do everything on time and not to delay at the last moment! Having always a ready-made plan in my head, and better somewhat! It will keep you a significant part of nerve cells, and in general contributes to great success in life. This is a very important and useful principle! Use it!

Lesson 7. How to strengthen the nervous system

In order to stop nervous not enough to follow the lessons that I set out above. You also need to bring the body and mind to the rest state. And the next thing I will tell will be the rules that you can strengthen the nervous system And experiencing less nervousness in general, be calmer and more relaxed. These methods are focused on the long-term result they will make you less susceptible stress at all, and not only prepare for a responsible event.

  • Firstly, to correct the physiological factor of nervousness, and bring the nervous system into rest state, you need to regularly meditate. This very well contributes to the reassurance of the nervous system and reassuring the mind. I wrote a lot about this, so I will not stop on it.
  • Secondly, engage in sports and carry out a complex of supporting rehabilitation measures (contrasting souls, healthy nutrition, vitamins, etc.). IN healthy body Healthy Spirit: Your moral well-being depends not only on mental factors. Sport strengthens the nervous system.
  • Walk more, spend time in the air, try to sit less in front of the computer.
  • Engage in breathing exercises.
  • Throw bad habits! Learn to remove tension without cigarettes, without alcohol and other things. Look for safe methods for relaxation!

A source