Question to a psychologist

I've been having a hard time lately...
Let me start off by saying that I have a difficult relationship with my parents. I have VVD and I am very nervous, I sweat a lot (arms, legs, etc.) because of this I have a big inferiority complex, I still always take everything to heart. My parents don't understand me the way I would like to. Especially dad, he is an oriental man and a manipulative commander by nature, you can’t say an extra word and your opinion to him, but I constantly want to speak out what has accumulated, but I keep everything to myself. And he always says whatever he wants, both the truth and not the truth, constantly offends, criticizes, orders. Since I am a creative person (artist-designer), it is very difficult for me to tolerate such a rude, unfriendly attitude.
At the institute, everything is also wrong with me, our teacher is very bitchy, somewhat reminiscent of my dad, in connection with this I constantly skip. I was left 2 times in the 3rd year (it broke me the first time) I am too sensitive to people, as if there is no protection. They criticize, they humiliate, they make me feel guilty... and I always want to run away from the places where it happens.
I have no friends, although I really want to have many good and true friends with whom I can relieve myself of all problems and laugh a lot from the heart. Maybe in the future it will be, but now it is not .. But I am not a very sociable person in society. With people I don’t know or even just acquaintances, I almost always get nervous and lost, I look stupid, it’s also very difficult for me to express my opinion in society, I lock myself up and keep quiet, this greatly torments my body.
I also had a difficult relationship with a young man, which lasted for 3 years, during which time I paid little attention to my parents (that is, to their discontent). Yes, and at that time they changed their attitude towards me and I towards them.
From the beginning everything was fine, and with the parents and with the young man there was a real spiritual connection, but still the relationship was incomprehensible 50/50 (that is, not to part and not be together, neither here nor there). After that, I completely broke down psychologically or in spirit (I don’t know how to put it correctly). The parting was very difficult and long. Now I am mentally completely alone, relations with my parents have come to the fore .. I don’t feel love, support, not from relatives, not from society, or from my work in life.
I don’t know what to do, I’m afraid of getting seriously ill or even worse, going crazy from all this ..
What to do, please help.

Good morning Maria, I understand your condition and from your letter it can be assumed that since childhood you have been living in conditions of complete control from your father and this has led to the tension that you have to this day. Your bodily reaction in the form of sweating of the hands and feet (now this may already be the result of a violation of your thyroid gland), just confirms my point of view. Your unexpressed emotions are suppressed by you and this leads to strong tension and deterioration of well-being even at the physical level. All your other difficulties, both with the teacher and with your young man, originate from the main conflict in your life - your father. Everything that causes resistance, reluctance and a state of tension in you is immediately associated with the personality of the father and the reaction to all people is the same. What do we have to do? First, get rid of your fears and habitual behavior. This can be done in a gestalt approach, where you, in joint therapy, immerse yourself in your childhood memories, and find the very first charge of tension that arose, which laid the foundation for all other fears and depression. Through such an action (reaching the very bottom), the situation, as it were, is lived anew by you, with all awareness, understanding, acceptance, and at this moment there is a discharge of that old situation, which, due to such work, is reset to zero and even memories of it do not cause the usual negative emotions and the reaction of the whole body (lump in the throat, giving a feeling in the chest. palpitations, sweating of the hands, etc.). The sooner you can start such therapy in your city, the sooner you will get rid of all your unwanted reactions and nervousness. Good luck.

Bekezhanova Botagoz Iskrakyzy, Almaty psychologist

Good answer 3 bad answer 0

Inner harmony, peace and order, general peace of mind - these are the desired states of every person. Our life basically passes like on a swing - from negative emotions to a state of joy, euphoria, and back.

How to find and maintain a point of balance so that the world is perceived positively and calmly, nothing irritates or frightens, and the present moment brings inspiration and joy? And is it possible to find long-term peace of mind? Yes, it is possible! Moreover, along with peace comes true freedom and simple happiness to live.

These are simple rules, and they work religiously. You just need to stop thinking HOW to change and start APPLYING them.

1. Stop asking "Why did this happen to me?" Ask yourself another question: “What wonderful thing happened? What good can this do for me?” The good is there, you just have to see it. Any problem can turn into a real gift from above, if you consider it as an opportunity, and not as a punishment or injustice.

2. Practice gratitude. Every evening sum up: for what you can say “thank you” to the day you lived. If peace of mind is lost, remember the good things you have and the things you can be thankful for in life.

3. Load the body with physical exercises. Remember that the brain most actively produces “hormones of happiness” (endorphins and enkephalins) during physical training. Therefore, if you are overcome by problems, anxiety, insomnia - go outside and walk for several hours. A quick step or run will distract from sad thoughts, saturate the brain with oxygen and raise the level of positive hormones.

4. Develop a “cheerful posture” and create a happy posture for yourself. The body can help wonderfully when you need to restore peace of mind. It will “remember” the feeling of joy if you just straighten your back, straighten your shoulders, stretch happily and smile. Consciously hold yourself in this position for a while, and you will see that the thoughts in your head become calmer, more confident and happy.

5. Bring yourself back to the here and now. A simple exercise helps to get rid of anxiety: look around, focus on what you see. Start mentally "voicing" the picture, inserting as many words as possible "now" and "here". For example: “I am walking down the street now, the sun is shining here. Now I see a man, he is carrying yellow flowers…” and so on. Life consists only of "now" moments, don't forget that.

6. Don't exaggerate your problems. After all, even if you bring a fly close to your eyes, it will take on the size of an elephant! If some experience seems insurmountable to you, think as if ten years have already passed ... How many problems there have been before - you solved them all. Therefore, this trouble will also pass, do not dive into it with your head!

7. Laugh more. Try to find something funny in the current state of affairs. If it doesn’t work, then just find a reason for sincere laughter. Watch a funny movie, remember a funny incident. The power of laughter is amazing! Peace of mind often returns after a good dose of humor.

8. Forgive more. Resentments are like heavy, foul-smelling stones that you carry around with you. What peace of mind can there be with such a burden? Therefore, do not hold evil. People are just people, they cannot be perfect and always bring only good. So forgive the offenders and forgive yourself.

10. Communicate more. Any pain hidden inside multiplies and brings new sad fruits. Therefore, share your experiences, discuss them with loved ones, look for their support. Remember that man is not meant to be alone. Peace of mind can only be found in close relationships - friendship, love, family.

11. Pray and meditate. Do not let bad evil thoughts control you, sow panic, pain and irritation. Change them to short prayers - an appeal to God or to meditation - a state of no-thinking. Stop the unruly flow of internal conversation. This is the basis of a good and stable state of mind.

How to get rid of negative emotions, restore peace of mind and health? These helpful tips will help you!

Why are more and more people seeking to find peace of mind?

In our time, people live very restlessly, which is due to various negative realities of a political, economic and social nature. Added to this is a powerful stream of negative information that falls on people from television screens, from Internet news sites and newspaper pages.

Modern medicine is often unable to relieve stress. She is not able to cope with mental and physical disorders, various diseases that are caused by mental imbalance due to negative emotions, anxiety, anxiety, fear, despair, etc.

Such emotions have a destructive effect on the human body at the cellular level, deplete its vitality, and lead to premature aging.

Insomnia and loss of strength, hypertension and diabetes, heart and stomach diseases, oncological diseases - this is not a complete list of those serious ailments, the main cause of which can be stressful conditions of the body resulting from such harmful emotions.

Plato once said: “The biggest mistake of doctors is that they try to cure a person's body without trying to cure his soul; however, soul and body are one and cannot be treated separately!”

Centuries have passed, even millennia, but this saying of the great philosopher of antiquity remains true today. In modern living conditions, the problem of psychological support for people, protecting their psyche from negative emotions has become extremely relevant.

1. Healthy sleep!

First of all, it is important to have a healthy, sound sleep, because it has a powerful sedative effect on a person. A person spends about a third of his life in a dream, i.e. in a state where the body restores its vitality.

Good sleep is extremely important for health. During sleep, the brain diagnoses all the functional systems of the body and launches the mechanisms of their self-healing. As a result, the nervous and immune systems are strengthened, metabolism, blood pressure, blood sugar, etc. are normalized.

Sleep speeds up the healing of wounds and burns. People with good sleep are less likely to suffer from chronic diseases.

Sleep gives many other positive effects, and most importantly, the human body is updated during sleep, which means that the aging process slows down and even reverses.

In order for sleep to be complete, the day should be active, but not tiring, and dinner should be early and light. After it, it is advisable to take a walk in the fresh air. The brain needs to be given a couple of hours of rest before going to bed. Avoid watching TV programs in the evening that load the brain and excite the nervous system.

It is also undesirable to try to solve any serious problems at this time. It is better to engage in light reading or a calm conversation.

Ventilate your bedroom before going to bed, and leave the windows open during the warmer months. Try to get a good orthopedic mattress for sleeping. Nightwear should be light and well-fitting.

Your last thoughts before falling asleep should be gratitude for the past day and hope for a good future.

If you wake up in the morning, you feel a surge of vivacity and energy, then your sleep was strong, healthy, refreshing and rejuvenating.

2. Rest from everything!

We are accustomed to perform daily hygienic, health-improving procedures related to taking care of the physical health of our body. This is a shower or bath, brushing your teeth, morning exercises.

Just as regularly, it is desirable to perform certain psychological procedures that cause a calm, peaceful state, contributing to mental health. Here is one such procedure.

Every day, in the midst of a busy day, you should put aside all your affairs for ten to fifteen minutes and be in silence. Sit in a secluded place and think of something that completely distracts you from daily worries and introduces you into a state of serenity and peace.

These can be, for example, pictures of beautiful, majestic nature presented in the mind: the contours of mountain peaks, as if drawn against the blue sky, the silvery light of the moon reflected by the sea surface, a green forest glade surrounded by slender trees, etc.

Another soothing procedure is the immersion of the mind in silence.

Sit or lie down in a quiet, private place for ten to fifteen minutes and relax your muscles. Then focus your attention on a specific object in your field of vision. Watch him, look into him. Soon you will want to close your eyes, your eyelids will become heavy and droop.

Start listening to your breath. Thus, you will be distracted from extraneous sounds. Feel the pleasure of immersing yourself in silence and a state of serenity. Calmly watch how your mind falls silent, separate thoughts float away somewhere.

The ability to turn off thoughts does not come immediately, but the benefits of this process are enormous, because as a result you achieve the highest degree of peace of mind, and a rested brain significantly increases its efficiency.

3. Daytime sleep!

For health purposes and to relieve stress, it is recommended to include in the daily routine the so-called siesta, which is widely practiced mainly in Spanish-speaking countries. This is an afternoon nap, the duration of which usually does not exceed 30 minutes.

Such a dream restores the energy costs of the first half of the day, relieves fatigue, helps a person become calm and rested and return to vigorous activity with fresh strength.

Psychologically, a siesta, as it were, gives a person two days in one, and this creates spiritual comfort.

4. Positive thoughts!

Soaps are born first, and only then action. Therefore, it is so important to direct thoughts in the right direction. In the morning, recharge yourself with positive energy, positively set yourself up for the coming day, saying mentally or aloud approximately the following statements:

“Today I will be calm and businesslike, friendly and affable. I will be able to successfully complete everything that I have planned, I will cope with all unforeseen problems that arise. No one and nothing will take me out of a state of peace of mind.

5. Calm state of mind!

It is also useful during the day for the purpose of self-hypnosis to periodically repeat the key words: “calm”, “serenity”. They have a calming effect.

If, nevertheless, any disturbing thought appears in your mind, try to immediately displace it with an optimistic message to yourself, setting you up for the fact that everything will be fine.

Try to break through any dark cloud of fear, anxiety, anxiety hanging over your mind with light rays of joy and completely dispel it with the power of positive thinking.

Call on your sense of humor as well. It is important to set yourself up so as not to worry about trifles. Well, what to do if you have not a trifling, but a really serious problem?

Usually a person reacts to the threats of the surrounding world, worries about the fate of his family, children and grandchildren, fears various life hardships, such as war, illness, loss of loved ones, loss of love, business failure, job failure, unemployment, poverty, etc. P.

But if this happens, then you need to show self-control, prudence, displace anxiety from consciousness, which does not help in anything. It does not provide answers to questions that arise in life, but only leads to confusion in thoughts, useless waste of vitality and undermining health.

A calm state of mind allows you to objectively analyze emerging life situations, make optimal decisions and, thereby, resist adversity and overcome difficulties.

So in all situations, let your conscious choice always be calm.

All fears and anxieties belong to the future tense. They escalate stress. So, to relieve stress, you need these thoughts to dissipate, to disappear from your consciousness. Try to change your attitude so that you live in the present tense.

6. Own rhythm of life!

Concentrate your thoughts on the present moment, live "here and now", be grateful for every well-lived day. Set yourself up to take life lightly, like you have nothing to lose.

When you are busy with work, you are distracted from restless thoughts. But you should develop a natural, and therefore appropriate pace of work for your temperament.

Yes, and your whole life should go at a natural pace. Try to get rid of the haste and fuss. Do not strain your strength excessively, do not spend too much vital energy in order to quickly do all the work and solve the problems that arise. Work should be done easily, naturally, and for this it is important to apply rational methods of its organization.

7. Proper organization of working time!

If, for example, the work is of an office nature, then leave only those papers on the table that are relevant to the task being solved at the time. Determine the priority order of the tasks before you and strictly follow this order when solving them.

Take on just one task at once and try to thoroughly deal with it. If you have received enough information to make a decision, then do not hesitate to make it. Psychologists have found that fatigue contributes to feelings of anxiety. So organize your work in such a way that you can start resting before fatigue sets in.

With a rational organization of work, you will be surprised at how easily you cope with your duties, solve the tasks.

It is known that if the work is creative, interesting, exciting, then the brain practically does not get tired, and the body gets tired much less. Fatigue is caused mainly by emotional factors - monotony and monotony, haste, tension, anxiety. Therefore, it is so important that the work arouses interest and a sense of satisfaction. Those who are absorbed in what they love are serene and happy.

8. Self-confidence!

Develop self-confidence in your own abilities, in the ability to successfully cope with all matters, solve the problems that arise in front of you. Well, if you don’t have time to do something, or some problem is not solved, then you should not needlessly worry and get upset.

Consider that you have done everything in your power, and accept the inevitable. It is known that a person quite easily puts up with life situations that are undesirable for him, if he understands that they are inevitable, and then forgets about them.

Memory is a wonderful ability of the human mind. It allows a person to accumulate knowledge that is so necessary for him in life. But not all information should be memorized. Learn the art of selectively remembering the mostly good things that happened to you in life and forgetting the bad ones.

Fix your life successes in your memory, remember them more often.

This will help you maintain an optimistic mindset that drives out worry. If you are determined to develop a mindset that will bring you peace and happiness, then follow a life philosophy of joy. According to the law of attraction, joyful thoughts attract joyful events in life.

Respond with all your heart to any, even the smallest joy. The more even small joys in your life, the less anxiety, more health, vitality.

After all, positive emotions are healing. Moreover, they heal not only the soul, but also the human body, since they displace negative energy that is toxic to the body and maintain homeostasis¹.

Strive to achieve peace of mind and harmony in your home, creating a peaceful, friendly atmosphere in it, communicate with children more often. Play with them, observe their behavior and learn from them a direct perception of life.

At least for a short time, immerse yourself in such an amazing, beautiful, serene world of childhood, where there is a lot of light, joy and love. Pets can have a beneficial effect on the atmosphere.

Helps to maintain peace of mind, relax after a busy day, as well as calm, quiet, melodious music and singing. In general, try to make your home an abode of peace, tranquility and love.

Distracting from your problems, show more interest in others. In your communication, conversations with relatives, friends and acquaintances, let there be as few negative topics as possible, but more positive, jokes and laughter.

Try to do good deeds that evoke a joyful, grateful response in someone's souls. Then your heart will be calm and good. By doing good to others, you are helping yourself. So fill your souls with kindness and love. Live calmly, in harmony with yourself and the world around you.

Oleg Goroshin

There is everything for a successful life!

X-Archive is an unusual project. Here you will find many valuable techniques, rare knowledge and unique recipes for all occasions. "X-Archive" is known not only in Russia, but also in the West. This is a global repository of exclusive information, only a small part of which is posted in the public domain. The most rare and valuable materials on various issues are kept in a closed private collection. Details here >>>

Notes and feature articles for a deeper understanding of the material

¹ Homeostasis - self-regulation, the ability of an open system to maintain the constancy of its internal state through coordinated reactions aimed at maintaining dynamic balance (Wikipedia).

With serenity helps to achieve inner balance, which is so necessary in everyday life. Sometimes even minor problems can lead to the fact that the soul will be "out of place." But in order to remain a balanced person, it is necessary, at least occasionally, to direct soul order and calm down.

If you feel that you have begun to experience inexplicable anxiety, quarrel for no reason with family and friends, often raise your voice to others, then

you are clearly not okay. So, you need to find free time, at least one day, in order to relax and bring yourself back to normal. Even in the case of serious troubles, you can always find a way to move away from them for a while. After all, ignoring the state of your inner world, you risk getting health problems, and also alienate people who love you, but cannot understand this.

unbalanced

states.

Set aside all business and worries, take a day off

at work

Send your husband (wife) and

visiting relatives, turn off the phone, forget about all sources of information. Stay alone with yourself and spend this day in

your pleasure

So that nothing interferes with the absolute peace around you. Get a good night's sleep, then take a bath with some relaxing, aromatic oil or bubble bath. Next, listen to soothing music or, for example, recordings such as the sounds of nature, the sea, etc. Can you treat yourself to something?

tasty

These little pleasures

will make you almost new

personality

Able to enjoy life again.

After the rest, you will gain strength and be able to spend the evening with your loved ones.

human

Visit a place with which you have fond memories. Pleasant company and environment will help your soul to calm down.

If possible, take a vacation. For example, to the sea. Water will take off

A change of scenery and activities will make it possible to achieve inner harmony. Perhaps you will look at those problems that once seemed insoluble, with different eyes. Understand that peace of mind is necessary for a calm, measured life.

A successful person can be identified not only by his achievements, but also by his inner state of satisfaction. It often manifests itself in life in the form of high spirits and enthusiasm. When you look at such a person, you can immediately tell that he is in his place. That's just not everyone can find this place and it's not always possible on the first try.

What does it mean to be in the right place

To the question of what “one’s place in life” is, one can give several answers. For someone, being in one's place means successfully making a career or taking place in a professional sense. It is enough for another person to find a hobby to their liking, which will allow them to fully realize their inner creative potential. Still others consider themselves in their place when they are surrounded by like-minded people.

Regardless of the individual meaning of this concept, finding your place means being in a comfort zone. In such an environment, a person feels confident, has no doubts and does not waste time looking for his destiny. Being in his place, a person experiences satisfaction, peace and tranquility. Even the inevitable minor troubles, without which it is difficult to do in life, are not able to bring such a person out of a state of peace of mind.

Finding your place in life

Almost every person, with rare exceptions, builds his life by trial and error. It is not so often to meet those who already at a young age realized their destiny, chose their professional path and the scope of their natural talents. To make the search for the optimal life path as short as possible, it makes sense to engage in introspection.

A kind of inventory of your abilities and interests will help you find your own place in life. In order to get into your destiny and feel yourself in your place, it is important that the business that a person chooses as the main one is in agreement with the internal attitudes and preferences of a person. If you choose a niche for yourself in which you are not interested, you can feel "out of your element" for the rest of your days.

It is best if, in the process of searching for a profession, a person finds for himself a business that arouses his sincere interest. To achieve professional success, you have to give yourself to work entirely, without a trace. It will be very difficult to maintain the necessary motivation if the business you are doing does not inspire you with enthusiasm. In this sense, finding your place means finding a job that you will do with passion.

For those who are still in search of their place in life and in thought, we can recommend a very strong psychological move. It consists in the conscious expansion of the usual comfort zone. To do this, it can be enough to visit places where you have not been before, do a business that you consider too much for yourself, meet new people, or even completely change your environment.

Going beyond the former zone of life comfort, a person expands his capabilities and often comes across the most unexpected areas of application of his abilities. At first, going beyond the usual can cause self-doubt and temporary discomfort. But for many people, such a decision becomes an effective way to get to know themselves better and realize their full personal potential.

peace in soul- what it is? This is a harmonious view of the world, calmness and self-confidence, the ability to rejoice and forgive, to cope with difficult situations. Inner harmony is not so common in today's world, where everyone has a busy schedule of tasks and responsibilities, so there is simply not enough time to stop and watch the sunset. Buy at soul peace is possible. Psychologists give some advice on this matter.

peace

and harmony are impossible without joy and

in the heart. Don't be afraid to give your time and share your

soul

positive energy, treat people positively. If you expect good deeds from those around you, see the best in people and treat them with all your heart.

Then you can find that there are a lot of wonderful people around you. By treating people positively and kindly, you will notice that they reciprocate. When

human

everything is fine

in relationship

with other people, this is a good basis for inner balance.

Treat problems not as troubles that have fallen on your head inappropriately, but as tasks that need to be completed. Many rush to blame colleagues, acquaintances and relatives for their problems, they are ready to reveal all the secrets of their lives to a fellow traveler on the train, complaining about life all the way, but they do not ask themselves what is the true reason

difficulties

And it very often lies in the very

man

Try to understand if there is something that hinders you, in yourself? Sometimes, in order to find harmony, you need to

change. Do not blame yourself, but work on yourself.

Forgive others. Everyone makes mistakes. If there are people whom you cannot forgive, you cannot forget to them what they have done to you -

soul

you won't get much peace. Justice is a category of law, and even there it is not always achieved, and a person judges “by mercy”, so goodbye. Moreover, forgiveness should be given not only to others, but also to yourself! This is very important because many

they cannot forgive themselves for any mistake, blaming themselves for all the failures.

rejoice

Life is made up of this, and not at all of serious and big events. If there is an opportunity to do some small thing that will please your loved ones - do not miss the opportunity to do it. Such things at first glance seem insignificant, but they allow you to achieve a permanent good mood, and from this to

soul

peace of mind - one step.

When planning something, say to yourself not “I have to do this”, but “I want to do this”. After all, most of the things that you "should"

In fact, they are your planned and desired things that you really want to do. For example, not feeling like going to the store for flour right now, you still conceived it in order to bake something tasty and please your family. That is, in reality, you do not have to go shopping, but want to do it to achieve your goal.

Related article

Relationship between stress and depression

how to find peace of mind how to be happy how to find peace of mind

You can often hear people complain about the fact that they can not find peace of mind. If we define it as the inner and outer harmony of a person, then this can mean reconciliation with oneself and the surrounding reality. This is a state when you do not have internal contradictions and have established calm, friendly relations with those who are close to you. Peace of mind is necessary so that all misfortunes and illnesses bypass you.

In one of the biblical parables, it is said that a man suffering because he did not have shoes was comforted when he saw a man who did not have legs. If you feel bad, then direct your strength not to suffering, but to help other people. If it is even harder for one of your relatives or friends, offer your participation, help him with your deed. A grateful look will be enough for you to feel peace and happiness from the fact that someone has become easier.

When you understand that your life and your happiness depend only on you, that only you know best what you need and stop making claims to others, then you will stop being annoyed and deceived in your expectations. Never accumulate resentment in yourself, forgive the people who hurt you. Communicate with those who are pleasant to you and your

peace of mind

will grow stronger every day.

Know how to appreciate life and notice how beautiful it is. Enjoy every minute, every day you live. Understand that the external environment depends on your internal state. Depending on the mood, the attitude to the same phenomena also changes. So, control yourself and do not let anger and envy affect your attitude. Don't judge other people, let them judge themselves.

Do not treat troubles as a punishment and an obstacle, be grateful to fate for helping you forge your character, achieve your goal, overcoming them. In any trouble and failure, look for positive moments and find them. Do not take every little thing as confirmation that everything in the world is against you. Let go of negativity and be free.

Live in the present, because the past has already passed and suffering over it is a waste of time. The future starts today, so be happy with what you have now. Fill your soul with warmth and light, love and appreciate those who are next to you today, so that you don’t regret later that you didn’t see and appreciate it.

Peace of mind allows you to put your emotional state in order. The person becomes more cheerful and happy. The quality and speed of work are noticeably improved, and relationships with other people are also improving. But how do you find peace of mind?

Manage your thoughts. Don't let negativity control your feelings. If you subconsciously look for the bad in the surrounding things, then they will soon consist entirely of shortcomings. Program your mind for a positive flow of emotions. Teach him to see the good even where there seems to be nothing good. Learn to control your thoughts. This will allow you to focus on the really important things.

Live today. The main enemy of peace of mind is the mistakes of the past and constant worries. You need to admit to yourself that unrest will not help change the situation. It is better to take concrete actions so that such a mistake does not happen again. Find positive aspects in this bad experience, just stop tormenting yourself because of a stupid oversight.

Focus on your goal. When a person knows what he is striving for, his state of mind becomes very stable. Have no doubt that you will be able to achieve what you want. Just keep going despite all the obstacles. Constantly imagine that you already got what you wanted. This will give you an additional influx of strength to deal with negativity.

Sit in silence. A few minutes of this practice can relieve emotional and physical stress, fatigue and mental anxiety. At such moments, you can talk about life and make plans for the future. Regular meditation in silence allows you to quickly find peace of mind.

The fussiness of modern life makes us increasingly think about how to find the inner peace. After all, you so want to achieve balance and arrive at peace with yourself. Every person who dares to look at his life from the side and change it is able to do this.

Love yourself. Learn to accept yourself the way you are. With all the shortcomings, weaknesses and other moments that scare you. Appreciate yourself, your personality and your body.

Do what you love. Do not waste your vitality on an activity that you do not like. Choose a profession that will bring you pleasure. If you are in a position that contradicts your inner world, do not be afraid to leave it and retrain in the field that has always attracted you.

Surround yourself with close and loving people. Without them, internal balance is quite difficult to achieve. Of course, self-sufficiency plays an important role, but it is friends who will come to the rescue when trouble happens in life, and they will share all your victories.

Dedicate time to taking care of yourself. This applies not only to the outer shell, but also to the inner world. Stay alone with yourself in order to feel your condition, get rid of anxieties, and enjoy achievements.

Set your priorities. Decide for yourself what is more important to you. It can be family, work, your personal interests or the interests of a group (family, work team). Once you understand what it is that takes up most of your thoughts, you can focus on it and work more in the right direction. Over time, this will contribute to finding inner peace and harmony, because you will no longer be disturbed that, for example, you devote little time to your son.

Come to terms with external circumstances that you have no control over. Acceptance of the terms and rules of the game is an important aspect of inner peace. Try to understand that life will not always be the way you dreamed. But that doesn't mean you have to give up.

note

If anxiety and irritability have become your companions for a long time, and you are unable to get rid of them, try consulting a psychologist. Perhaps your problems lie in relationships with your parents, unresolved issues from childhood, and so on.

There are times when it seems that the whole world has turned against you, everything that happens around you seems gray and dull, and the future is bleak. Looking at yourself from the outside, think: are you trying to fight the reality of life? Complaining about the lack of harmony and peace of mind is completely useless. After all, it is within your power to find both.

Try to understand for yourself:

what is he doing

you unhappy and interferes with finding peace of mind? At the moment, the circumstances are exactly the way they are. Of course, you have to reckon with them, but there is always a chance to change everything for the better. Guided by this, you will learn how to restore spiritual

equilibrium

Remember, in order to establish peace and tranquility in the soul, there are always two possibilities: to change the situation or your attitude towards it.

Crises are necessary and rational stages of human development. Do not be afraid of them, they are given to people as a chance for personal growth, in order to discard everything superfluous, to take on a new form, to rise to the next level, to become themselves. A small child, in order to get a toy, needs to learn to crawl, stand up and walk. A person is so arranged that all his development, from birth to death, occurs due to difficulties in achieving the desired.

Throw out resentment against others from your soul, get rid of anger, guilt, fear, disappointment and expectations - become free. Does anyone's criticism bother you? Realize that if the critic is right, then you have nothing to be offended by him, because he only told the truth. If his statements are unfounded, then all this has nothing to do with you. Realize that your anger doesn't change anything, it only makes things worse. There is nothing that you should be afraid of, because it is in your power to change a difficult situation at any time. Suffering from remorse, feeling guilty is stupid. Much smarter is to learn from your mistakes. Once you let go of your expectations, you stop

be disappointed

And also to be offended and angry.

Learn to perceive yourself, others and life itself unconditionally - as everything really is. Get rid of the usual stereotypes, old patterns of behavior, ideas, masks, roles. Try to live in reality, to be completely in the present moment. Through this liberation comes the equanimity associated with gaining harmony and mental health.

finding peace

You came into this world to enjoy life.Vladimir Zhikarentsev, Path to Freedom.

Always a good mood - it's real, feasible! And restoring peace of mind is not as difficult as it might seem at first glance! Enough to know how it works. And then to remain calm in almost any situation will become an automatic habit.

Life is a comedy for those who think and a tragedy for those who feel. Marty Larney

Because only in this state appears the ability to discern the slightest favorable opportunities, a chance to use the current situation to your advantage, and in general, to work as productively as possible, make the right decisions, and correct your further steps. And, you see, it's just nice to be in a good, positive mood.

The only thing is, keeping a positive attitude does not mean closing your eyes to what excites you. There are exceptions when banal inaction can give l at better results, solve the problem. But in most cases, the best option is still a reasonable level of concentration, concentration on the task at hand.

Parable "Golden Mean" Crown Prince Shravan, encouraged by the example of the enlightened followers of the Buddha, decided to become a monk. But soon the Buddha and the rest of the disciples began to observe that he rushed from one extreme to another. The Buddha never asked his disciples to go naked, and Shravan stopped dressing. In addition, he began to self-torture: they all took food once a day, but Shravan began to eat every other day. He soon became completely emaciated. While others meditated under the trees in the shade, he sat under the scorching sun. He used to be a handsome man, he had a beautiful body, but six months had passed and he was unrecognisable.
One evening the Buddha came up to him and said:
- Shravan, I heard that even before the initiation, you were a prince and loved to play the sitar. You were a good musician. That's why I came to ask you a question. What happens if the strings are loosened?<
- If the strings are weakened, then no music will come out.
- And if the strings are pulled too hard?
- Then it's also impossible to extract the music. The tension of the strings should be medium - not loose, but not too tight, but exactly in the middle. The sitar is easy to play, but only a master can tune the strings correctly. There needs to be a middle ground here.
And the Buddha said:
“That's what I wanted to tell you, watching you all this time. The music that you want to extract from yourself will sound only when the strings are not loosened or overtightened, but right in the middle. Shravan, be a Master and know that excessive exertion of strength turns into excess, and excessive relaxation into weakness. Bring yourself into balance - the only way you can achieve the goal.

What specifically needs to be done in order to restore peace of mind? First, find the antipode, the name of the antonym of the negative emotion - for example, on Robert Plutchik's Wheel of Emotions. This positive emotion is your goal for now. Suppose now it is necessary to neutralize sadness. Therefore, “the purpose of your appointment” is joy, or, for example, in the case of anger, calmness.

Now it is necessary to indicate the “path of your following”, for a situation with sadness, it will be like this:

Sadness - slight sadness - indifference - quiet joy - joy.

So, we know where we are going and the main transit points. Now, remember (and for this, of course, you need to constantly keep in touch with your mental well-being, mood and know what events or actions on your part cause you to have corresponding emotions) when you most often experience the corresponding emotions. In other words, what causes you a slight sadness or quiet joy? .. For example, listening to certain music or walking, or calling a particular person or reading books on a well-known subject, a story from the life of your friend or any other person, something reminiscent of yours, meditation, audio practice, etc. There are many options, and the more you can name them and more accurately imagine what your actions cause the corresponding emotional state, the better. The more perfectly you manage yourself, the less independent of the mood and actions of other people.

After making sure that you have reached an intermediate point on your path to joy, go to the next sub-item and so on until you reach the desired target state-mood.

Let's consider a slightly different case. Suppose you are aware that you are worried or alarmed about something, but it is difficult for you, due to feelings or for other reasons, to call the emotion “by name”. Remember, any emotions, both positive and negative, cause certain sensations in our body.

In other words, the emotion is objectified, now it is already material. Most likely, the heart will not break due to parting with a loved one, but it is quite possible to feel pain in the chest. Or feel real dizziness from both joyful excitement, anticipation of something very pleasant, and hitting your head on the door frame.

Depending on their nature, mental experiences can be transformed in the body either into a feeling of warmth, spaciousness, light and lightness, or into coldness, tightness, and heaviness. It is on the last forms of manifestation of the energy of negative emotions in the body that our next actions to restore peace of mind will be directed.

What should be done?

1. First of all, evaluate your bodily sensations associated with the negative experience - what do you feel (burning, emptiness...)?
2. Then be aware of the location of these bodily sensations. - where do you feel it (in your head, chest, stomach, back, arms, legs...)?
3. Next, create a visual and sound (visual and auditory) image of what you feel - what it might look like (cast iron stove, roar of waves ..)?
4. The next step is to mentally take this material object out of your body and place it in the space in front of you.
5. And now the most pleasant thing is to remake the "rendered" object from its negative to its positive value. Change the shape (round, smooth), color (recolor colors to calm, create a harmonious color scheme), make it light, warm, pleasant to the touch, give the sound the volume and tone you need.
6. Now that you like what you ended up with, return the image you changed to yourself and dissolve it in the depths of your body. Feel how your experiences have changed, become aware of new positive emotions.

The image is the language of the unconscious. Its task is to concentrate energy. The nature of the image determines the quality of the energy. By changing it, you change the energy basis of the experience, that is, its very essence, turning negative emotions into positive ones. By the way, scientists (and not just the creators of the film The Secret) are sure that in the same way it is possible to influence the work of organs that are not directly subordinate to us, for example, heartbeat, digestion and hormonal regulation, etc. Using the body-mind connection, one can train (with enough effort, patience, and perseverance) to voluntarily change blood pressure or reduce acid production that leads to an ulcer, as well as do dozens of other things.

In the event that for some reason the above exercise cannot be performed, and you need to calm down immediately, do the following. This is a more simplified version of the previous method and will require less concentration.

The researchers found that the best visual image to relieve stress and return to a calm state is the combination of water and white.

Close your eyes and imagine white (precisely white, not transparent!) Water. Mentally track how the "milky liquid" reaches your crown, forehead. Feel a light touch of moisture that flows further - on the eyes, lips, shoulders, chest, stomach, back, thighs, flows down the legs. White water should cover you completely: from head to toe. Enjoy this state for a few seconds, and then imagine how white water slowly flows down to the floor into a funnel, taking all the troubles with it. Take a deep breath and open your eyes.

To better understand your current state and mood, and to make sure that the next steps are correct or need to be adjusted, the following projective test will help.

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Prolonged stress contributes to the occurrence of diseases, initially of a functional nature, and then more serious ones. For this reason, quickly getting rid of severe stress will help save the body from health problems.

• And so, the first way to recover from stress is to have a good, long sleep. After a stressful experience, it is important to relax. This is where sleep is supposed to help. You need to sleep as much as possible to get tired of sleep.
• Directly after stress, it would be nice to take a walk in the fresh air. It is better if this walk is long, allowing you to enjoy the healing air and the beauties of nature.
• After severe stress, a saline solution of one teaspoon of salt and half a liter of slightly cool water will restore peace of mind. This solution should be rubbed all over the body during the day and do not wash off for two hours.
• Smile more often. Make it a habit to start your day with a smile. During the day, smile at acquaintances, if a smile is not appropriate, smile mentally. In the evening, getting ready for bed, smile your most sincere smile at your reflection in the mirror.
• Put things in order at home, sort out things in the wardrobe, at the workplace. There is an opinion among psychologists that in this way, you can “put things in order” in your head.
• Immediately after the stress, no later than 15 minutes, draw your emotions with colored pencils and burn or tear the “masterpiece”.
• After stress, a business of interest will help restore strength. Surely there is some kind of activity that you only dreamed of: crocheting an openwork collar, carving a horse figure out of wood, learning to dance the tango or swim. Thus, you abstract from stress, set new goals, albeit not on a global scale.

Bath for stress

Bath is a wonderful source of strength and positive emotions. We have already talked about it, but its value is simply invaluable. Bath procedures will help you relax, get rid of stress and put your body in order. The fact that our emotions and the state of the body are connected, we have already said repeatedly. Pleasant muscle relaxation, bestowed by the bath, brings peace of mind, calms emotions and psyche. Water washes away dirt not only from the skin, but also from the soul.

In the bath, toxins and stress hormones are removed from the body. Tea from dried berries and raspberry leaves, chamomile flowers and mint leaves will enhance this cleansing.

No good bath is complete without the use of a broom. As a "cure" for stress, you should use a birch, juniper or oak broom. In order for the procedure to be as pleasant as it is useful, the broom must be steamed. Venik does not like boiling water, he steams it with hot water an hour before the procedure. Before using a broom, it is necessary to warm the body in the steam room. Then lightly patting the body with a broom, "walk" over the arms, legs, torso. Gradually increase the strength of the pats. After the procedure, you should drink tea with honey. This will help induce more sweating. While resting from the steam room, you should wrap yourself in a terry towel all for the same sweating enhancement. The number of approaches depends on your desire and the condition of the vessels.

A positive charge will bring a cosmetic procedure. After the steam room is the perfect time to use the scrub. As a scrub, you can use a mixture of honey and sea salt (1: 1). Rubbing the body with a scrub, all deposits are removed, pores open. After the scrub, you can visit the steam room again, applying a broom to your face, thereby creating the effect of aromatherapy. Finally, green tea with honey. After the bath, you need a good rest. A full-fledged trip to the bath helps cleanse the body of toxins, reduce weight up to two kilograms, and facilitates the work of the kidneys and vascular system. But the most important thing after the bath "leaves" a bad mood, its place is occupied by peace and tranquility. After the bath improves sleep and memory.

plant power

Among folk recipes for restoring strength after stress, a drink of 9 strengths occupies a special place. It helps to restore peace of mind, eliminates depressive disorder. It is prepared from a glass of elecampane root, 5 g of "live" yeast, a glass of sugar, two liters of chilled boiled water. All ingredients are mixed and put for 10 days in a dark place, closing the container with a lid so that the drug gains strength. The finished medicine should be filtered and taken from stress three times a day for a tablespoon.

The infusion normalizes the functioning of the kidneys, lungs, liver, helps unload blood vessels, restores sleep, strengthens memory.

• An infusion of mint, three-leaf watch, hops, valerian (2: 2: 1: 1) will help restore a serene sleep and bring lasting calm after stress. Mix herbs in 1 ½ cups of water. Insist two weeks. They wash their hair with the resulting drug.
• It will restore vitality after a disorder, strengthen memory and allow you to maintain “icy” calmness all day with a potion of a tablespoon of buckwheat honey, juice of one lemon, 18 almonds, 16 geranium leaves, 10 g of valerian tincture and 10 g of hawthorn tincture. Take the medicine in the morning in a teaspoon.
• Return sleep, strengthen the psyche vodka tincture of three cedar cones, art. spoons of valerian, st. spoons of ready-made tincture of marsh cinquefoil, four tablespoons of sugar. For the drug you need half a liter of vodka. The listed ingredients are poured with vodka for 10 days. Store the drug in a dark place. They drink homemade medicine for six months in a tablespoon before going to bed. If you could not find a tincture of cinquefoil, then you can cook it yourself. 20 days insist 100 g of cinquefoil in vodka (0.5 l).
• Pour a liter jar into the floor with ¼ crushed valerian roots, pour vodka over them. The drug is prepared for a month. Used as a stress reliever. You need to sniff the drug before going to bed and during the night waking up. Not immediately, but gradually the dream will return.
• Restores the psyche after stress milk infusion of 5 g of St. John's wort and milk. St. John's wort is poured with boiled milk, simmered over low heat for no more than five minutes. Drink all cooked at one time before going to bed.

Breathing exercises

Breathing exercises bring instant results. It relieves muscle and emotional tension, normalizes blood pressure.

One of the simplest exercises to recover from stress - spread your legs shoulder-width apart, place your hands on your belt, take a slow breath with your “belly”. Exhale quickly, sharply, while throwing your hands forward, pronouncing the sound “ha”. At the moment of exhalation, imagine that you are throwing out all the negativity. You can repeat the exercise several times, as needed.

Psychological recovery methods

A lot has been said about psychological methods of recovering from stress, but we have never mentioned such a tool as ideomotorics. Literally, this term means mental movement. Scientists consider ideomotorics to be an internal, reserve mechanism of the psyche.

Distinctive features of involuntary motor movements and automatically controlled ones are that the latter are designed to get rid of stress and its consequences, expressed by psychological stress.

Classes are conducted under the guidance of an instructor. They consist in creating a mental image of movement. Ideomotrics techniques are a symbiosis of mental images and muscle-articular relaxation.

Emotional instability will help to overcome:

• Visualization is the deliberate creation of mental images, sensations, experiences, processes (warmth in the legs, mountain peaks, flight, feeling of falling in love, etc.)
• Motivation - a series of exercises aimed at teaching the technique of movement, activation of consciousness and the creation of ideomotor images
• Perception is a number of methods that allow you to correctly assess the situation, build models of a desirable future, and create algorithms for achieving it.

When working independently with a personal post-stress state, it is necessary to mentally understand the situation, sort it out “on the shelves”. Having built the image of the offender, forgive him, do not carry a grudge. Understand that the person who offended you does not even think about you, and you finish yourself off with your own experiences. Your experiences are your experiences, and they bring neither relief nor retribution to anyone.

To stop self-destruction from stress, replace negative emotions with forgiveness, calmness, joy. Learn this trick and then use it whenever you feel like it's disturbing.

In the event that your efforts do not bring the desired result, seek the help of a psychologist or psychotherapist.

We treat the nervous system: how to recover from stress

Severe stress can unsettle even a psychologically stable person. Harmony and happiness remain in the past, and the present is piled up with a feeling of constant discomfort. The situation is very difficult, because it is impossible to continue living in such a state, and there seems to be no reason to seek medical help. The magazine "Together with You" has prepared for you the most psychological techniques, and is ready to tell you how to restore the nervous system after prolonged stress and start living a full life.

photo from the site http://vritmevremeni.ru

The consequences of stress: is it necessary to fight

Time, of course, heals, but no one can guarantee how long the recovery will last. And while the best medicine will help restore nerves after stress, physical health may suffer, because the consequences of chronic experiences can result in the following forms:

• Psychosomatic pathology - which of the extensive list of diseases will manifest itself, depends on the predisposition of the body. Against the background of stress, rheumatoid arthritis, various dermatitis, hypertension, bronchial asthma, etc. can manifest.
• Acute circulatory disorders are typical for both acute and chronic stress. Manifested in the form of angina pectoris, myocardial infarction, transient ischemic attacks or stroke.
• Cosmetic defects - stressful situations are accompanied by narrowing of small vessels, as a result of which the delivery of nutrients to the tissues is disrupted. This results in thinning and hair loss, the appearance of early gray hair, brittle nails. Owners of oily skin notice an increase in rashes, and dry skin - premature aging, the appearance of folds and wrinkles.
• Mental pathology - in children and adults, against the background of stress, obsessive-compulsive disorders, neuroses,
• Decreased immunity - a violation of the body's ability to fight back against foreign cells threatens not only with banal colds, but also with the development of oncological pathology.

We must not lose sight of the social aspect, because the character and behavior of a person suffers. Perhaps increased aggression, or vice versa, isolation and depression. This adversely affects work, relationships with relatives and friends. By the time stress recovery is over, the deterioration of social connections may be irreversible.

Do not hide your feelings from loved ones. Speak all your emotions and feelings and explain their reason. Instead of yelling, say "I want to yell at you because...". Not “I'll yell at you”, but always with the prefix “I want” or “I want to now”, this turns the warning about actions into the formulation of your desires.

How to restore nerves after severe stress: exercise

Sports will be your first assistant in the fight against obsessive thoughts that return to the problem again and again. It is impossible to stop thinking about what really excites you by an effort of will. Therefore, you need to set another task for the brain, which it will provide for a long period of time:

• At the beginning of the lesson, there is an area of ​​active work in the brain (dominant), again and again trying to rethink the problem.
• With the onset of physical activity, another focus of activity appears in the brain, which ensures the work of the muscles.
• With a sufficient duration of training, the dominant shifts to physical activity, and mental work gradually fades away.

This state of complete absence of thoughts is well known to participants in marathons or long bike races. At the beginning of the training, thoughts will soar in your head with normal force, but imperceptibly they will appear less and less often, and by the end of the session you will at least temporarily get rid of them, giving the necessary respite to the exhausted nervous system.

photo from http://www.fullhdoboi.ru

Any sport that involves cyclical repetition of the same actions will do. In deciding how to restore peace of mind after stress, pay attention to:

Do not forget that you are not chasing sports results. The goal is to relax, so train at your own pace. The duration of the workout is much more important than its intensity. In the case of acute stress, on the contrary, the maximum load will help relieve stress. After catching up with the boss, leaving the office, run up and down the stairs at a good pace, and you will certainly feel better.

photo from http://idunn.org

The opinion of psychologists about contact sports that help restore the nervous system after prolonged stress is ambiguous. People prone to apathy and depression are not recommended for this type of activity. But if the patient is prone to irascibility and aggression, then it will be useful for him to box.

Effective relaxation techniques: down with stress

Physical activity works great, but it needs to be supplemented with other techniques, since you can only recover from severe stress by putting maximum effort into it. Psychotherapists in their practice recommend that patients use the following relaxation methods:

• Yoga. Despite the fact that yoga cannot be called a cyclical load, it requires a concentration of attention on the technique of performing asanas and breathing. Yoga culture is now experiencing another rise in popularity, so sensible photo and video tutorials are available on the network. But it’s better to sign up for group classes, external contacts will help you both recover from stress and escape from your usual life situation.
• Massage. Stimulation of nerve endings in the skin and muscles during high-quality massage is a continuous signal to the brain that requires unconscious work from it. Massage is a great way to take your mind off worries, but when combined with aromatherapy, the recovery of the nervous system after stress will be faster. Add a couple of drops of citrus, bergamot, lavender or sandalwood essential oil to the massage oil.

photo from the site http://vseostresse.ru

• Breathing techniques. Breath control helps to collect in an acute stressful situation, and in chronic stress or post-stress neurosis, it is useful to use it during times of intense tension. Try to breathe on the count: inhale slowly, counting to 5, then exhale on the same count to 5, after which hold a pause equal in duration to the breath.
• thermal procedures. When you find yourself in a high temperature environment, the peripheral vessels dilate to prevent overheating. Thus, the intensity of blood circulation in the vessels of the brain falls, and mental activity slows down. Set aside time in your schedule to visit the bath, sauna, or at least take a hot bath.

Even if you tend to vent negativity in energetic activities, practicing relaxation techniques a couple of times a week will help maintain emotional balance and quickly restore your psyche after stress.

Thermal procedures should be abandoned for people with pathology of the cardiovascular system, obstructive pulmonary diseases and malignant neoplasms. In our country, pregnancy at any time is also a contraindication, although in Finland, in the absence of complications, expectant mothers go to the sauna.

Concentration of attention: recuperation after stress is easy

One of the key points of the recovery period is the ability to concentrate on other tasks that are not related to the cause of stress. Patients of psychotherapists complain that they cannot fully work, because thoughts constantly jump from the working channel to experiences. In this case, doctors advise making time for activities that promote concentration without requiring difficult decisions:

• Reading of books. Just make sure that the chosen work is voluminous and exciting. Choose literature in your favorite genre, and if the book did not captivate you from the first pages, do not force yourself to finish reading. The world is full of books that deserve your attention. Buy a paper copy or download it to your phone and read every free minute - in transport, before going to bed, during a work break.
• Handmade. Activities that involve fine motor skills are a good distraction from extraneous thoughts. Think about what you used to do or what you have wanted to do for a long time. Take up knitting, embroidery, quilling or modeling. The specific type of activity does not matter, the main thing is that you have fun.
• Cleaning. The process of putting things in order consists of making many small but simple decisions. Psychologists say that in the course of putting things on the shelves, a person learns to build order in his head, which helps to restore the body after stress.
• Painting. The creation of a painting captures attention, and gives satisfaction and pride in the result. Even if you have never drawn, find a tutorial on the Internet with step-by-step instructions and start drawing. Well, if you feel like expressing your emotions in a drawing, then do not hold back, because this is how masterpieces are born.

photo from http://say-hi.me

While cleaning or creating, be sure to turn on the music - your favorite tracks will fill the gaps in the thought process, so feel free to sing along.

The wisdom of grandmothers: folk anti-stress remedies

Knowing and correctly applying the healing effects of plants is an effective way to cope with feelings. Choose a specific plant should be based on the leading symptoms. In the post-stress period, people complain of sleep disturbance, increased nervous excitability, apathy, depressed mood, decreased or increased appetite. Restoration of the nervous system after stress with folk remedies is carried out in the following ways:

• Bath with medicinal plants. A glass of lavender flowers and pour 1 liter of boiling water and insist under the lid for 2-3 hours. Pour the entire prepared infusion into a hot bath and soak in it for a minute before going to bed. Instead of lavender, you can use marigold flowers or mint leaves.
• Aromatherapy. Add 3-4 drops of orange, lemon, lavender or bergamot oil to your face cream, liquid soap, shampoo and shower gel. Let the soothing aromas envelop you throughout the day, and in the evening, the same oils will be useful in a hot bath.

photo from http://www.astmatik.net

• Soothing sachets. A great way to restore sleep after stress is to put a sachet with a collection of soothing herbs under your pillow. It can be sewn on your own or bought ready-made if plants such as mint, thyme, St. John's wort, lavender, valerian, primrose or hops are indicated on it.
• Antistress tea. Every time you brew tea, add a little motherwort, valerian, or mint. Ginger tea with lemon has good reviews, but you should not drink it at night.
• collection for ingestion. Take 2 tsp. cumin, coriander seeds and fennel, add the same amount of valerian root and pour 0.5 liters of boiling water. Insist in a dark place for 3-4 days, then take 50 ml daily at night.

The speed of recovery after stress depends on its nature, duration and intensity. You will most likely forget about stress due to being late for work by the evening, and severe shocks will be released no earlier than six months later. Feeling that it is impossible to get out of the abyss of experiences on your own, do not put off seeking medical help, psychotherapists do not eat their bread in vain, and will help to cope with really difficult situations.

Restore the body after prolonged stress

Prolonged stress is a threat to a person. Poor health, apathy, pathology of internal organs manifests itself against the background of a long-term load on the psyche.

After nervous tension, the body needs recovery

The correct daily routine, diet correction, constant work on the body and one's own thoughts will help to recover from a stressful situation.

Stages of stress

Stress can be physical, chemical or emotional. Conditional classification covers 3 stages of stress:

1. The anxiety stage occurs due to physical and chemical reactions. The adrenal glands begin to work twice as fast due to the interaction of the brain and the nervous system. Prolonged exposure to stress leads to exhaustion of the adrenal glands.
2. The resistant stage occurs with the adaptation of the adrenal glands. The stage lasts for several months, and contributes to an increase in internal organs.
3. The final stage - exhaustion, is characterized by the state of a person when he is unable to adapt to stress.

Weakness and confusion are symptoms of emotional burnout and exhaustion of a person. Violations in the work of internal organs entail changes in behavior.

Hormonal imbalance contributes to nervousness and increased anxiety. The work of enlarged adrenal glands affects the general well-being of a person: weakness does not go away day and night.

Stages of stress according to G. Selye

Symptoms of prolonged stress

Cardioneurosis, alopecia, exhaustion and insomnia are common consequences of prolonged stress that can manifest at any time. Diseases of the internal organs, mental disorders and poor health need proper treatment. Eliminating the effects of stress begins with identifying the main symptoms of a neglected condition:

• increased irritability;
• sudden mood swings - a person either laughs or suddenly becomes hysterical;
• fatigue and sleep disturbance;
• decreased concentration;
• overeating or fasting;
• apathy and lack of initiative;
• pessimistic outlook on life;
• depressive state.

Feeling unwell is an alarm signal that the body sends. Emotional burnout contributes to the alienation of the individual. A person under stress destroys relationships at work and in the family.

To begin to live fully without constant stress on the psyche, it is necessary to restore the correct functioning of the nervous system.

Identify symptoms, treatment and prevention. Disorders in the work of internal organs are treated with medications, and psychological exercises are fought with the blues - a person makes new acquaintances, finds a hobby and clears his head of disturbing thoughts.

Fighting irritability

Due to prolonged stress, a person cannot relax. Constant emotional pressure affects the reactions, attention and behavior of the individual: to restore health means to return to the normal functioning of the body. Experienced psychologists advise to cope with increased irritability and aggression:

• through systematic physical exercises;
• with the help of laughter therapy (therapy is based on the prolonged exposure to positive impressions);
• change of environment, work, place of residence - any changes will help to switch from the cause of stress;
• affirmations - practices based on positive thinking, on the visualization of pleasant events;
• art therapy shows good results;
• through zootherapy.

The choice of an activity that will help ease the load on the psyche depends on the wishes of the person. Sports activities (swimming, playing tennis or football) will strengthen the body and allow you to take a breath after an exhausting day. Laughter therapy is available to everyone: a person experiencing stress can watch a comedy or attend an entertainment show.

Art therapy is based on a frank dialogue between the subconscious and the human consciousness. Through clay modeling, painting or dancing, the individual expresses anxieties, acknowledges fears, and reveals traumas.

Zootherapy works through communication with animals. Tactile contacts with animals give positive.

Timely struggle with irritability eliminates severe stress. If a person learns to relieve tension (through drawing, running or watching entertaining films), he is not threatened by a prolonged load on the central nervous system.

Recovery process

Stress occurs as an acute defensive reaction to a stimulus. Frequent contact with an irritating factor contributes to a deterioration in well-being: a person loses energy, at night she is tormented by nightmares, and during the day she does not have enough strength to work. To bring the nervous system in order will help:

1. Eliminate the irritant. To understand what situation or event prevents you from finding inner harmony, a person starts a diary or observes his own reactions. Removing yourself from people or situations that cause stress will improve the conditions of a person's life.
2. Working on thinking. The reaction to the situation is due to the upbringing and habits of a person. To deal with increased anxiety, you need a positive attitude. For this, a visualization technique is used: every day for 20 minutes a person imagines pleasant events, feels them and programs the brain to look for favorable opportunities.
3. Fight bad habits. Stress eating, smoking, drinking alcohol - a bad habit partially reduces stress. Distraction provides temporary relief. If you get rid of addictions, a person learns to cope with stress and let go of anxiety without harm to health.
4. Breathing exercises to relieve the condition. A soothing method that can be used at home and outdoors allows you to relax your body. Abdominal deep breathing normalizes the functioning of the nervous system and lowers the level of stress: in a stressful situation, it is necessary to alternate 5 deep breaths and 3 exhalations.
5. Prevention of stress. Constant work on the body increases stress resistance.

Complex therapy will help you quickly recover from stress - exercises and loads alternate with rest. The rhythm of life and sleep is normalized. A balanced diet will ensure the good functioning of the nervous system and brain.

Positive experiences are a factor that improves the condition of the affected person. Communication with friends, relatives will make it easier to transfer the recovery period.

Relaxation and rest

The body systems are normalized through rest. Low stability and frayed nerves are the main reasons for respite.

Relaxation is the absence of irritants and disturbing thoughts. During meditation or yoga, a person relaxes the muscles, gives rest to the head, and calms anxieties.

Restoration of the nervous system can be started with simple walks in the fresh air. A change of environment and occupation has a positive effect on people with stress.

Daily regime

From depression and mental stress saves the established schedule of the day. The day is signed at the rate of: 8 hours for sleep, 2 hours during the day for rest, meals every 4 hours. For active physical activities, no more than a third of the day is allotted.

During the day, time is allocated for walks, for sports and communication with like-minded people. A morally exhausted person organizes his own life: he obeys the schedule without violations. A person is deprived of spontaneous decisions under the influence of negative emotions. Over time, normal sleep resumes, the need to seize problems at work or in the family disappears.

Meals are taken every four hours

Physical exercise

To improve the condition before going to bed and immediately after waking up, a person is engaged in simple exercises. Recent studies have shown that physical activity contributes to the production of the hormone of happiness. Sports activities take place at home, on the street or in sports clubs.

List of calming exercises that will help bring the nervous system back to normal:

1. Breathing exercises. From the strongest stress, the breathing technique "Double exhalation" or "Belly breathing" relieves. When inhaling, the stomach inflates, and when exhaling, it retracts (the stomach stretches towards the spine). Wave-like breathing engages the abdomen and then the chest. Double breathing consists of two exhalations and holding the breath. Instead of the usual inhalation, the person holds the breath for a few seconds and then exhales again. Breathing exercises exercise the abdominal muscles and soothe nervousness.
2. Jogging. Well distracts from the stressful effects of outdoor activities. Jogging is an intense run that maintains a rhythm. Concentration of attention on a monotonous task allows you to reduce the emotional burden.
3. Swimming. Destroy negative thoughts of classes in water. Water relaxes the muscles, and while swimming, a person is distracted from problems at work.
4. Good for fatigue and tightness in the body - gymnastics

Classes three times a week give constant good results. Restoring mental balance through sports is useful for a body that suffers from hormonal failures or malfunctioning of the adrenal glands.

Physical exercise saves from depression - a person who takes care of his own body learns to enjoy achievements. Group training in the gym opens a person to communication with new people.

Medical treatment

Complex therapy with medications will help restore nerves after an emotional shock. It is necessary to treat the nervous system:

• sedative drugs (in difficult cases, tranquilizers);
• herbal medicines;
• vitamins and mineral complexes.

The medicine prescribed by the doctor restores the nervous system and reduces the load on the psyche. The action of tranquilizers is based on a decrease in the activity of the central nervous system. Sedative medications inhibit a person's reactions: it is difficult for him to concentrate. Strong sedatives are prescribed to reduce anxiety (short intake).

"Glycine" has a sedative effect, but does not affect human activity. The remedy is used for a month to reduce temporary stress. You can take medicines on a natural herbal basis without a doctor's prescription.

"Glycine" - a sedative drug

Folk recipes

Adults and children recover from stress with folk remedies. To calm the nerves, safe teas are drunk, aromatherapy and acupuncture are used. The most effective drugs to restore nerves:

1. Calming collection. For such a collection, soothing dried herbs and inflorescences are useful: fennel, motherwort, cumin and valerian. The dried collection is brewed with boiling water in the proportion of 1 tablespoon of herbs per 250 ml of water. Freshly brewed infusion is divided into 3 doses. The course of treatment is a month.
2. Tea. St. John's wort, coriander seeds and mint teas will be useful for people who are subject to constant stress. Dried leaves are poured with 250 ml of boiling water (1 tablespoon of herbs) and infused for 10 minutes. Add honey, lemon and other herbs to tea as desired.
3. Tincture. Motherwort is infused for several days, then poured with alcohol (proportion 1: 5). The daily dose of tincture is 20 drops three times a day. The course of treatment is a month.
4. Sachet. Bags with fragrant herbs can be made with your own hands: dried lavender, lemon balm, oregano and rosemary are placed in linen bags. Sachets are carried with them in a bag, left in a desk drawer at work or in a closet at home.
5. Coniferous baths. Relaxing baths restore the nervous system and psyche: pine needle extract is diluted in warm water. Water procedures are taken no more than 20 minutes. The course of treatment is 10 days.

The nervous system is restored with the help of pleasant aromatherapy. The incense uses essential oils of orange, ylang-ylang, cedar and pine tree. Aroma lamps or scented candles are used to diffuse a soothing scent.

They come to their senses after severe stress with the help of acupuncture. The ancient technique is based on acupressure. There are several soothing points on the human body: under the nose, on the bones of the skull under the eyes and under the thumb in the palm of your hand. Impact on the points (within seconds) allows you to reduce the level of anxiety.

Fragrant sachets you can make yourself

Diet for a good mood

Food is a source of nutrients and energy. With the help of food, internal metabolic processes are regulated. Correction of the daily diet will improve the functioning of internal organs. Calms the nervous system after a long stress menu, which includes:

• lots of fruits and vegetables;
• products containing Omega-3;
• sea ​​fish;
• green tea (black hour is better to exclude);
• dark chocolate or bananas are used instead of sweet.

You need to recover from stress gradually without unnecessary stress for the body. Severe food restrictions can cause a new disorder. Improve the general condition after prolonged stress - a timed diet.

Life after prolonged stress will be filled with new impressions if you approach the problem from all sides: reconsider the approach to lifestyle, leisure and work.

How to restore the nervous system after prolonged stress: effective techniques

It is difficult to find a person who does not get into a stressful situation. Each organism functions in its own way. Therefore, everyone needs to know how to restore the nervous system after prolonged stress.

Stress is manifested by apathetic behavior, loss of interest in what is happening. A prolonged nervous breakdown can provoke dangerous diseases. Stroke, heart attack, stomach ulcer, loss of immunity - the consequences of stress. You need to be able to cope with stress, restore body functions. Ignoring the symptoms of prolonged stress leads to failure of many organs.

Causes of prolonged stress

A chronic type of prolonged nervous breakdown of the entire system occurs under the following circumstances:

1. great mental or physical stress;
2. constant conflicts (home, work);
3. lack of life purpose;
4. loss of interest in what is happening around;
5. not enough time to deal with everyday or urgent problems;
6. job loss (or threat of loss);
7. chronic diseases.

Knowing the causes of stress, you can learn how to restore the nervous system after stress to its original form.

The primary way to bring the nervous system back to normal

If you have experienced a prolonged breakdown, to restore your psyche after stress, follow these steps:

1. pour a glass of water, drink in small portions;
2. clean water will become a barrier to stroke, restore normal blood clotting;
3. try to quickly perform any physical action (move a chair, table, pick up some thing, walk).

This is the first aid for a long-term failure of the nervous system. Try to limit alcoholic drinks - only harm (at first it will become easier), do not restore the body and nervous system. Competently restore the nerves will help other methods.

List of products that help support, fully restore the body during prolonged stress, system failure:

• milk, low-fat kefir, cottage cheese;
• vegetable oil (any);
• nuts;
• dark chocolate with a high content of cocoa beans;
• oatmeal, buckwheat;
• seaweed;
• vegetables fruits.

Eat the listed products, follow medical prescriptions, and the restoration of the nervous system will be more efficient and easier.

Restoration of breastfeeding during prolonged stress

It happens that a young mother gets nervous, then breast milk disappears. For the future health of the baby, the restoration of lactation is of great importance. Reasons why milk is wasted:

Due to any of the above circumstances, the milk "burns out". It is possible to return lactation of breast milk, having survived a long failure of the nervous system. Consider the process of milk production:

• a child is born, the amount of progesterone decreases, prolactin (the female hormone of childbearing function) increases;
• thanks to prolactin, breast milk begins to be produced;
• a special gland (hypothalamus) activates the work of the hormone oxytocin - milk enters through the ducts (arrives);
• everything is simple: there is a hypothalamus, you can solve the problem of how to restore lactation after a nervous breakdown.

Milk does not disappear completely, its production stops. The reason is adrenaline (stress hormone). With prolonged nervous strain, the mother receives a large amount of adrenaline, the production of oxytocin (responsible for milk) stops. What to do, how to return the lactation of breast milk?

You need to know what helps to increase the amount of oxytocin, try to do the following:

1. throw away negative, disturbing thoughts, tune in to a positive mood;
2. drown out adrenaline with positive emotions (chocolates, shops, new clothes). Take a bubble bath, clean up;
3. even with a temporary lack of milk, put the baby to the chest - it provokes the production of oxytocin;
4. continue to express the rest (droplets) of milk to restore lactation.

During the recovery period, a young mother needs peace, support from loved ones. If someone doubts whether it is possible to restore lactation after a nervous strain, treat such people calmly, follow the doctor's prescriptions - the milk will return.

Return of strength after prolonged stress

It's not easy to deal with stress. It is difficult to get out of the state, to return to normal life. Do not try to bring yourself back to normal only on your own - consult your doctor. Based on medical prescriptions, you can effectively restore memory after stress.

1. try to move more, walk, walk to work, shopping;
2. watch a positive movie instead of daily news - there is a lot of negativity;
3. get a dog or cat (any animal);
4. change the environment if possible (visit friends, spend weekends in nature, do a little rearrangement at home);
5. find an interesting activity and devote your free time to it;
6. try to go to bed and get up in the morning according to the regimen;
7. clean up, sort out the closet, get rid of unnecessary clothes;
8. smile at your mirror image.

To train your memory and restore your nervous system, try this exercise:

1. draw emotions, everything that comes to mind, with colored pencils;
2. look at the drawing, then tear or burn.

Even if the doctor prescribes to drink drugs, still combine with simple tips to help restore the nervous system. The main thing is to try to find out the cause of the nervous system disorder in order to know how to restore memory, return to normal.

Folk methods against the breakdown of the nervous system

Folk remedies eliminate many problems. There are practically no contraindications, but you need to consult a doctor. Try some homemade recipes that can restore the body:

divided into 3 parts;

drink a day (course a month);

soothing infusion used as a prophylactic

drink 2 times a day

drink 4 times a day, 40 ml;

great remedy for irritability

take 20 drops 3 times a day;

eliminates feelings of anxiety

Appetite and nervous system

Post-stress nutrition occupies an important place during the recovery stage. What to do when you don’t feel like eating, how to restore appetite after severe stress, restore the body? If a person stops receiving the necessary nutrition, other diseases will develop. Try natural remedies that will not affect weight, help you return to a normal diet:

• ginger root stimulates salivation, you want to eat. Peel the root, chop, add lemon juice, finely chopped mint leaves. Take the resulting mixture for two weeks in a teaspoon 3 times a day;
• mint promotes the development of appetite, eliminates discomfort in the abdomen and nausea. Brew a few mint leaves and drink every day until complete recovery;
• dandelion roots provoke a good appetite. Finely chop the roots (2 tablespoons), pour half a liter of water, boil. Drink 3 times a day for two weeks for ½ cup.

In addition to the suggested recipes, in order to achieve faster recovery from stress, combine the intake of herbal decoctions with simple physical exercises. Eliminate the causes that led to a long-term system failure.

The adoption of herbal decoctions can be combined with tinctures of valerian, motherwort. How to restore the nervous system after prolonged stress - take vitamin C (increases immunity). Most importantly, do not allow the loss of normal weight, it will be difficult to return to normal.

Medicines for a nervous breakdown

In a stressful situation, there is increased irritability, nervousness. Ask a pharmacist in the pharmacy network how to quickly recover from stress with the help of over-the-counter medications.

Before purchasing the medicine, read the annotation, do not exceed the dosage. In order for the body to calm down after stress, pick up drugs in tablets or drops:

Other drugs are also available. The pharmacist will tell you the best and how to treat an upset nervous system.

Sleep is an important part of recovery

Sleep helps during recovery periods for many long-term illnesses. If the nervous system is loosened, the first thing the doctor will advise is to sleep well. But, if the nervous tension has developed into insomnia, how to restore sleep after the experience?

Try the relaxation method:

1. repeat relaxing activities in the evenings. Sit on the sofa or sit in a comfortable chair;
2. try to completely relax the muscles;
3. with your eyes closed, feel the strength returning;
4. try to feel yourself after relaxing on the seashore, or walking in a pine forest;
5. if you want, speak aloud, discussing your problems;
6. think that you need to completely relax, get away from problems.

At the end of the home procedure, be sure to yawn to tune in to a long, healthy sleep. During relaxation therapy, you can light an aromatic lamp, as it will be faster to recover from stress in combination with several techniques at the same time.

When a doctor gives recommendations on how to recover from severe stress, the first thing that draws attention is whether insomnia torments. In a dream, all life processes return to normal. A good night's rest allows you to normalize brain activity. If the dream is good, in the morning there is a surge of vitality, the situation that happened the day before seems easier.

To quickly return to normal, you need to know how to restore mental balance and nervous system, having experienced a breakdown. The doctor will select an individual technique, or a combination of several options for getting out of the current problem caused by prolonged stress.

Video: How to quickly restore vitality after stress?

How to effectively restore the nervous system after facing prolonged stress

Stress has long ceased to be some kind of incomprehensible concept, there is too much of it in the life of every person. Unfortunately, we are constantly faced with it, some more often, some less often, but no one manages to avoid getting to know this phenomenon. Its impact on the human body, his psyche is destructive. Therefore, it is very important to know how to restore the nervous system after prolonged stress.

Get to know the enemy

To restore peace of mind and protect your body and psyche, you must first determine what kind of stress we are dealing with. There are two of them:

Symptoms

One of the earliest symptoms of stress is poor sleep. This refers to all the problems associated with it. This is insomnia, nightmares, frequent awakenings, when sleep is superficial, and a person is often undermined in the middle of the night from the slightest rustle.

Stepping on the warpath

As for drugs, they are most often effective, but they have many contraindications and side effects. Since only a specialist can correctly select the right drug and write out a prescription for its purchase, we will not talk about them here. It is better to consider methods that will help protect the body, calm the nervous system.

Useful substances are true allies in the fight

Our brain is a very delicate, sensitive organ. For normal operation, it needs polyunsaturated fatty acids - omega-3. Where to get them? In marine fish of fatty varieties, in special vitamin complexes. This is a very serious assistant in the fight against the effects of stress, thanks to it, the connections between brain cells become more flexible and strong, as a result of which its functions are restored. This leads to an increase in mood, elimination of anxiety, increased libido, improved sleep.

• low-fat milk, kefir, cottage cheese, etc.;

Physical activity

Sport is a true ally of a person in the struggle for peace of mind. Physical activity helps cleanse the body of adrenaline, which is a stress hormone. But here it is important to strike a balance, since the task is not to sweat as much as possible.

Breath

Oxygen is our life. A person under stress breathes irregularly without noticing it. As a result, the supply of oxygen to the brain is disrupted. To restore it, it is enough to periodically arrange a kind of exercise for yourself. Leave things for a few minutes, let go of thoughts, breathe deeply, evenly. This will not only "feed" the brain, but also allow you to relax, recuperate.

Relaxation

Nothing terrible and inaccessible is hidden behind this fashionable word. Basically, it's just rest and relaxation. The main thing here is to accustom yourself to the fact that this rest is regular.

aromatherapy

Incredibly pleasant aromas can effectively calm the nervous system, improve sleep, restore strength and give a great mood. Molecules of essential oils easily and without barriers penetrate the body, returning it to a light and harmonious state. A huge choice of means is at the service of a person; it is possible to determine which of them will be the most suitable only by experience. But these experiences are incredibly enjoyable!

Embrace of Morpheus

There are many ways to deal with stress, but the most effective of them is sleep. No matter how strange it may sound, but it is he who helps a person to relax, get rid of all the excess accumulated during the day in the head and body.

All this will allow you to quickly recover from the stress and in the future to meet any situation fully armed.

How to restore mental balance?

The unstable economic situation in the world and problems with a partner in love relationships, lack of work and lack of funds to support a family - in the conditions of society, almost all people are subject to stress. Some individuals skillfully cope with negative thoughts, directing negative energy in a positive direction. Others fall into depression, from which it is quite difficult to get out on their own.

The loss of harmony between consciousness and body is fraught with global consequences affecting health. In order to prevent the occurrence of problems and the deterioration of well-being, it is important to ask the following questions in time: How to restore peace of mind? Is it possible to get rid of the internal imbalance? How to find harmony?

Signs of chronic stress and internal imbalance

It is of paramount importance to correctly and timely diagnose the presence of mental imbalance in a person.

A similar state in psychology is characterized by chronic stress - a disease with the following behavioral and emotional symptoms:

• Unreasonable manifestations of anger and anger.
• Unreasonable resentment.
• Excessive emotionality and fussiness.
• Lack of motivation and desire for self-improvement.
• Prolonged depression.
• Decrease in the level of concentration of attention, absent-mindedness and sloppiness.
• A sharp decrease in performance.
• Deterioration of memory, perception of new information and brain activity.
• Uncertainty in one's own abilities, dissatisfaction with the way of life.
• Apathy to communicate with others, isolation and "screaming" loneliness, escaping from the inside.
• Weakness and lethargy, accompanied by a feeling of weariness.
• Loss of interest in world events.
• Pessimistic moods and negative thoughts are reasons to think about your chronic stress.
• Lack of appetite and a decrease in the level of interest in hobbies, hobbies, favorite activities.
• Unreasonable feeling of anxiety and fear, regular panic attacks.
• Causeless coldness to a partner, manifested in the loss of sexual desire.
• Violation of the usual daily routine, accompanied by insomnia.

The human body has the ability to regenerate and restore at the genetic level. Your task is to detect the problem in time, enlisting the desire to find a way out of the current situation.

Effective methods for restoring peace of mind

Restoring peace of mind is easy. The main thing is to want to enjoy the pleasures of life again. If you want to get rid of a mental illness, then it is important to be guided in solving the problem by the following rules:

1. Get ready to change your habitual lifestyle. Be patient and learn to perceive current events from a positive point of view.

Write down on a piece of paper 3-5 meaningful actions that you are proud of. Frame your creation in an elegant frame and hang it prominently in your bedroom. Remind yourself of past "victories" by stopping daily at a homemade painting.

A heart-to-heart conversation with a loved one is another relevant way to get rid of depression. Tell a friend or spouse about the problems that are bothering you. Share your innermost thoughts, open up and accept support, accompanied by parting words.

Learn to be inactive. Sitting at the window, watch passers-by, talk about their behavior, distracting from a depressive state.

Write down negative thoughts on paper, freeing your mind from negative energy. Throw away or burn a piece of paper that contains pressing problems without a shred of regret.

Fantasize without limiting your imagination to the limits of decency and morality. Visualize your wildest dreams by imagining the possibility of such events happening.

Do charity work helping people and animals in need. You don't have to be a millionaire to do a good deed. Mercy is shown in a bowl of food for a stray dog ​​or a warm blanket donated to a newborn shelter.

Do not forget about physical activity, because with the help of sports you can quickly and without harm to health get rid of negative thoughts and negative energy. Sign up for a gym or enjoy a run while exploring the region's landscaped attractions.

Answering pressing questions at once, improving your social status overnight, instantly establishing relationships with your loved one and unexpectedly getting a position in a company are immediate goals, but not problems that make you feel depressed. It is impossible to change the realities in one day, but it is possible to revise the worldview on the events taking place.

A pathological condition in which the normal movement of muscles, joints and ligaments is disturbed, trembling or imbalance appears, is called ataxia. There can be many reasons for it: injuries, neurological, metabolic and rheumatoid diseases that disrupt the coordination of movements. But the essence is always the same: the information coming from the muscles, ligaments and joints to the central nervous system and ultimately to the brain comes with difficulty, is incomplete.

With ataxia, a person makes awkward movements, feels constant trembling in the muscles, often loses balance and cannot perform those movements that are not difficult for healthy people. It is difficult for him to make turns, quickly stop or accelerate, hit the ball, swing or lean. Moreover, it seems an insoluble task to draw a straight line with a pencil or thread a needle. In severe cases, walking, jumping, and a sense of balance are also disturbed.

Under control

The underlying disease should be under the supervision of a physician and maintained with the help of appropriate medications. But therapeutic exercises also play a significant role in recovery from ataxia.

Exercises for accuracy and accuracy. Movements should be slow at first, and then fast, with sudden stops, changes of direction, at the command of the instructor or someone from the family.

“Aiming” training is very important- before an exact prick with a needle, a compass, before a cut with scissors, a knife, before starting a letter, before hitting a ball, a billiard ball, training in hitting a stationary and then moving target with the index finger.

After the movement has succeeded in a simple version, it is repeated under "embarrassing" conditions: the initial position is changed, the mass of the object to be manipulated is increased, and it is repeated in the dark. An excellent workout is throwing, pushing, throwing various objects, as well as imitation of these movements. Changing the ball to a stick, stone, spear, inflatable ring, change the throw distance, target size, starting position (lying, sitting, standing, on the move). This is how accuracy and accuracy of movement are developed in anticipation of the changing flight of an object. Changing the starting position of the thrower restores the correct relationship between the muscles that perform the opposite movements, and also increases the range of motion in the joints and muscle strength.

Weight training exercises. With trembling in the fingers, they train with a pencil or fountain pen, weighted several times and tied to the forearm. In the hospital, lead semicircular plates are used, attached to the lower leg and thigh. This method leads to the fact that the muscles “send” enhanced signals to the center, while the heaviness mechanically prevents the excessive amplitude of movement, the so-called going off scale at the extreme points.

There are methods of weighting the entire body, they are used to improve statics and walking. The simplest of them is a regular shoulder bag-backpack filled with cargo. The backpack located behind the back and shoulders shifts the center of gravity, changes the axis of the shoulder and hip joints, increases the vertical pressure on the joints and limbs.

Exercises to improve coordination of movements. Sometimes the movements in the joint are not limited, but, on the contrary, are redundant, it seems to “wobble”. In such cases, it is recommended to exclude this joint from movements for a while. It is fixed with a short longuet. If it is required, for example, to take an object from the floor and put it on a shelf above the level of the head, then the grip of the object will be carried out by the joints of the hand, and the transfer of the object - by movements of the shoulder joint.

It is also useful to perform a more purposeful action in this position. For example, take the key with your outstretched hand, insert it into the well and open and close the lock. This action can be performed due to movement only in the shoulder and wrist joints. Then, the rigidity of fixation of the joint is gradually reduced so that it gradually and with a greater share of participation is included in the implementation of the listed actions.

Exercises to reduce trembling depend on the disease. To combat trembling, exercises with a short ("instant") method of influence (hit, jerk, jump, click) are used. These actions prevent the development of tremor, change the habitual rhythm and thereby increase the possibility of combating it. In addition, they help to carry out household activities that were inaccessible to the patient due to trembling. Pouring water into a glass, turning pages, using a zipper will be much more effective in "jerky", fast execution.

Walking exercises are most often used for dizziness. The patient is offered, when walking and standing, to increase the area of ​​​​support by placing the legs shoulder-width or wider, then, on the contrary, put the feet tightly together, use additional support - bars, canes.

Gymnastics for eyeball movements is also useful, it is especially effective for dizziness. It is also recommended to stand, walk with your eyes closed or wearing dark glasses, with headphones, in water, in shoes with extra thick soles, standing and walking on an uneven plane, moving with your back or side forward, walking on a stencil (footprints, lines, landmarks), standing and walking on "high" platforms.

Also useful is training in guessing the shape and purpose of the object blindly, using a tight elastic stocking and knee pads, wristlets, elbow pads during classes: they tightly fit an arm or leg, pressing the skin against the subcutaneous tissue and muscles, and give new information to the muscles and nerves.