Being nervous is bad, we already know that. But what exactly is the harm, and what happens to the body when a person is nervous? We decided to find out.

What's happening?

At the moment when the internal self-control of a person fails, and he begins to get nervous, the whole organism begins to be included in the process. At the very beginning, a spasm of blood vessels and muscles occurs in a person, which begin to contract involuntarily. These spasms provoke insignificant movement of the internal organs, which, nevertheless, is enough to squeeze the blood vessels. Because of this, the blood stops flowing to the organs in the right amount, which leads to oxygen starvation. This is the most common cause of migraines.

In addition to the above difficulties, a hormone begins to be produced in the body of a "nervous" person, which subsequently poisons and destroys the body. This is the well-known hormone cortisol. As often happens, what should initially help us in one circumstance can be very harmful in others. Same story with cortisol. Playing a key role in the body's defense reactions, it is thrown "idle" in high concentrations and is often capable of destroying brain cells and muscles.

What to do?

Regardless of the situation that stirred up your calmness, or your state of health, when a person is nervous, the same mechanisms occur in the body. Another question is that if a person initially cannot boast of good health, then constant stress and nervousness can significantly aggravate the situation. Therefore, you should practice stress resistance. First advice: take "anti-stress" trace elements, which are potassium and magnesium.

Second tip: breathe deeply. This helps not so much morally as physiologically: you nourish the brain cells with the missing oxygen. Tip #3: Build resilience. Practice proves that habit and discipline extend to the body's response to stress.

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Enjoy life in modern world- a whole science that is not taught in school. Such a course is not included in the compulsory university curriculum, as, for example, a course in philosophy. And in order to learn inner peace, many take time, and some begin to learn this only when stress becomes chronic.

How not to fall victim to time troubles and critical situations, says Passion.ru.

How to be calm

Sometimes it happens that we simply do not accept our anxiety if it lasts for a long time, and in this state we resolve all issues. On the way we break a bunch of firewood, which we ourselves then “stumble over”.

The easiest way to calm the nerves is, of course, to put in order the area of ​​​​life, because of which the stressful state followed. But this, as you know, is not done quickly.

The first thing you should do is accept your nervous state and assure yourself that you will definitely deal with all your difficulties, but gradually and after you calm down, pull yourself together.

Decide for yourself that the breakdown or stress you are currently experiencing is a severe cold and you need a "sick leave". Only when you are “cured” will you have the strength to change anything. In a word, allow yourself to take a break from everything and free up time for calming down. Otherwise, everything else will be simply useless, because mentally you will always be with your stress, so no other ways can get rid of it.

15 ways to stop being nervous

If you need to calm down urgently, one of the methods we offer will definitely help you. You can use them both together for severe stress, and separately.

• 1. Practice breathing

Breathing affects our mood and health like nothing else. And if we were more observant, we could notice that in different emotional states we breathe very differently. In order to calm down, it is enough to take control of your breathing and perform simple techniques. Having done it once, you can get rid of short-term tension, doing it regularly, you can really “pat up” your nervous system.

Deep breathing: straighten your back, straighten your shoulders, inhale deeply and exhale slowly completely, stretching the exhalation and making it longer than the inhalation. After exhaling, take a short pause.
Breathing technique from yoga “kapalabhati”. It focuses attention on the exit, which helps to calm the nervous system (while inhaling, on the contrary, helps to increase tone). How to practice this type of breathing, see the video:

Be careful with breathing exercises (do not do it for a long time or stop if you feel discomfort), do not get carried away with them if you have not practiced anything like this before.

• 2. Formulate a mental attitude

Without the right attitude, everything else is just short-term methods that will end in a well-defined time frame. But if you supplement them with a philosophical outlook on life, then you will definitely succeed in calming your nerves. Such attitudes, passed through myself and experienced, such as “everything is for the better”, “I can’t control everything and therefore let go”, “everything will be decided over time”, “I still can’t influence it, so I’ll be calm”, “ I can always ask for help.”

In a word, you need to find some kind of calm mentally, and even such simple installations that you need to believe in will help you a lot. If you adhere to a certain belief system, for example, a certain religion or belief system, then it will be even easier for you: you will definitely find the answer there, what is happening and what to do. Usually, simply knowing what's going on and why it's happening is enough to give you peace of mind.

• 3. Take a shower or bath

Contact with water is one of the easiest ways to calm your nerves and wash away the energy load of stress. Taking a warm shower, especially before bed, will help you clean up. It is better not to indulge in contrast showers or douches, as they, on the contrary, have an exciting effect on the nervous system.

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And if you have the opportunity to sit in the bath with your favorite aromas and with your favorite music, without thinking about anything, then be sure to do it. It is advisable to put on clothes made of soft, natural fabrics or go to bed after taking a warm shower.

• 4. Organize your comfort

Comfortable conditions - a comfortable place to sleep, fresh linens, a clean room will calm the nervous system and help you relax and at least fall asleep easier and rejuvenate.

• 5. Find “time for yourself”

Postpone at least for a while all the questions that concern you, do not try to control everything. Set aside time just for yourself. This does not mean that you should go to salons and please yourself in every possible way (although, of course, you can). Making time for yourself in times of stress is just letting yourself forget that you have to do something else: fix your personal life, solve problems at work and/or with your parents/family, look for a job, pay your rent, etc.

With strong and constant stress on the nervous system, it’s good to go to a sanatorium or resort - where you can do nothing and worry about nothing.

• 6. Massage your head and face

Focused on the head a large number of nerve endings and many people unconsciously, nervously, run through their hair and do a light massage. Do it consciously: “walk” your fingers like a comb over the scalp from the forehead to the back of the head. Rub your cheeks and forehead with massage movements, rub your temples in a circular motion away from you.

• 7. Eat sweets

In times of nervous tension, you can eat sweets "legally" - isn't that soothing? It is said that sweet foods are necessary for the production of certain hormones in the body, which allow you to overcome tension. Remember that sweet food is not only cakes, buns and sweets, but also dried fruits, candied fruits, dark chocolate.

In a word, do not get carried away and do not seize stress, otherwise, due to excessive passion for sweets, you may soon have a new reason for worry.

• 8. Get moving

Any physical activity (especially targeted) will help improve blood circulation, which will additionally supply your organs with the necessary substances. In addition, this way you will get rid of the clamps, and this will allow energy to move better through your body.

You can walk, dance, do yoga, do exercises or stretch. But do not strain too much, your task is only to shake yourself up a little. Listen to yourself, if now you want to lie down more calmly, then it is better to postpone all motor activities until you have the strength for them.

• 9. Rearrange

They say that if you rearrange 27 objects in the environment that surrounds you, this will help the energy around you to circulate more freely, which will have a beneficial effect on your emotional state. In general, any activity related to ordering - sorting out clothes, books, cleaning the room will help you calm down. In addition, putting things in order in the outer space will psychologically set you up for the inner order.

• 10. Draw, color

Drawing has long been known for its healing and calming effect. But if for some reason you cannot draw even the simplest things, buy a children's coloring book and colored pencils and just color the pictures.

• 11. Use aromatherapy

Essential oils of lavender, lemon balm, geranium, mandarin, orange, basil, chamomile, patchouli, ylang-ylang, bergamot will help you stabilize your emotional state. You can either simply inhale them using an aroma lamp, or take baths with them or do massages and rubbing. Before using, check the dosage of the oil, as an excessive amount can bring exactly the opposite effect.

• 12. Sleep and eat right

In general, sleep and proper nutrition are the key to the absence of stress for any person, but during nervous tension they are especially necessary. Get enough sleep for the amount of time your body rests. Eat healthy foods that, if not calm you, then, in any case, will not cause additional excitement.

A person who is accustomed to constantly keep everything under control, even a little nervous stress after a certain time (when the stability limit ends) can greatly knock him down.

14. Take a sedative

Modern science offers many types of sedatives - and tablets, and drops, and infusions, and teas, and herbs. Note that there are preparations created exclusively on herbs, and there are actually herbs themselves, and all this in the form of a course will be useful for a healthy person to completely stabilize the nervous state. Soothing herbs include valerian, St. John's wort, peppermint, lavender, chamomile.

However, try not to abuse this kind of calming the nerves, since the phrase “calm as an elephant” was not at all unreasonable, and over time, a sedative can dull not only nervous reactions that are undesirable for you, but also necessary ones, which is unlikely to make your life easier and better.

• 15. Consult a specialist

If none of the recommendations helped you, it makes sense to contact a psychologist or psychotherapist. The doctor will talk to you, run tests, work with you on stressful situations and their causes, and show you how to deal with nervous disorders effectively.

There is a category of people who are constantly in a state of anxiety. As soon as their next problem is resolved, another appears on the horizon. They start getting nervous again. So the years go by. Such a negative habit deprives people of the joy of life, takes strength, and adversely affects health. If you belong to this category and strive to become happier, then you definitely need to learn how to stop being nervous.

What does stress lead to?

A person who is anxious, nervous, constantly stays in the zone of discomfort. Unpleasant sensations arise before an important meeting, event, presentation, acquaintance. The appearance of nervousness is dictated by the psychological aspects of the personality. People get nervous if they fail, get rejected, or look ridiculous in the eyes of others.

Such psychological factors can greatly spoil life. It is not surprising that these people are tormented by the question: how to calm down and stop being nervous?

An angry person is not able to control life. All efforts are aimed at coping with negative emotions.

Loss of control over life can lead to unpleasant consequences:

1. The use of means that allow you to get rid of problems for a short time (use of various medicines, smoking, alcoholism).
2. Loss of life orientation. A person, fearing failure, cannot and does not want to realize his dreams and desires.
3. Decreased brain function.
4. Stress can lead to chronic fatigue, against which serious diseases can develop.
5. Loss of emotional control.

As you can see, the prospects are quite unpleasant. So let's figure out what needs to be done to stop being nervous.

Analysis of fears

Most often, insecure people experience a feeling of discomfort that gives rise to nervousness. What to do? How to stop being nervous and worried? Only long-term work on your thoughts and on yourself will help get rid of constant anxiety.

First, analyze your fears and acknowledge them. Take a piece of paper, cut it in half. On the left, write the problems you can solve. On the right - unsolvable.

Examine those problems that you wrote on the left. You know how to solve each of them. A little effort is needed, and these problems will not exist. Then are they worth worrying about?

Now go to the right column. Each of these problems does not depend on your actions. And no matter how hard you try, you cannot influence the course of her decision. So is it worth worrying about these problems?

Face your fears. This will require certain time. But you will clearly determine which of the problems were groundless and which are real.

Remember childhood

When analyzing how to stop being nervous for any reason, try to remember the time when you were a small child.

Quite often the problem stretches from childhood. Perhaps your parents often set the neighbor's children as an example, describing their virtues. This created low self-esteem. Such people, as a rule, acutely perceive someone's superiority and are not able to put up with it.

How to stop being nervous in this case? It's time to understand that everyone is different. And all have both advantages and disadvantages. It's time to accept yourself. Learn to accept your weaknesses calmly. And at the same time appreciate the dignity.

Holiday

If the question of how to calm down and stop being nervous has become very frequent in your head, then you need to relax a little. Give yourself a day off.

For maximum relaxation, use the recommendations of psychologists:

1. Disconnect from your responsibilities. To do this, you need to prepare in advance. If you work, then take a day off. Those who have children are advised to ask relatives or friends to sit with them in advance, and maybe hire a nanny. Sometimes for a good rest it is enough just to change the usual scenario. Think over your travel route in advance, reserve tickets.
2. Take a bath in the morning. On rest day, you can get out of bed whenever you want. And immediately take a relaxing bath. It has been proven that water procedures help relieve stress, calm the mind and help to put in order chaotic thoughts. For the best relaxing effect, add soothing herbs or your favorite essential oils to the bath. A pleasant aroma will allow you to tune in to the positive much better.
3. Have a cup of tea or coffee with friends. If the last drink causes a headache or stimulates nervousness, then exclude this item from your activities on the day of rest. Remember, coffee drunk in communication with friends has a relaxing effect on the body. A drink drunk alone increases stress.
4. Engage in an exciting business for which in ordinary life there is no time. It's time to think about your hobbies. On this day, you can paint, write a story, or compose a new song. Perhaps you are completely captured by the improvement of the house. Reading a book can be a wonderful relaxation.
5. Prepare a delicious meal. How to stop being nervous? Treat yourself to delicious food. This is what you need during your vacation. After all, delicious food is one of the sources of human pleasure.
6. Watch a movie. The most relaxing and peaceful way to have fun is to watch movies. And it doesn’t matter if you do it in an apartment with friends or visit a cinema.

Ways to get out of a stressful situation

Unfortunately, not everyone and not always can afford to allocate a whole day for rest. In addition, unpleasant feelings and thoughts can rush suddenly. How to stop being nervous for any reason in such a situation? After all, it is necessary now and here to feel relief. In other words, get rid of a stressful situation.

1. Get rid of the source of stress for a while. Give yourself a little break. Even a few minutes of doing nothing is enough for you. Experts say that such breaks not only allow you to get rid of nervousness, but also stimulate enthusiasm and creative thinking.
2. Look at the situation with different eyes. When a person feels agitated and irritated, he fixes precisely the feelings. Try to find the reason that caused such violent emotions. To understand how to stop being nervous about every occasion, ask yourself the question: why did this bring me out of my state of calm? Perhaps you are not appreciated at work, or the salary is too low. By identifying the source, you will be able to outline a strategy for your next steps.
3. Talk about your problem. It is important to choose the right interlocutor here. This should be a person who is able to patiently listen to your problem. Speaking the situation, oddly enough, you not only “let off steam”, but also force the brain to analyze the state of affairs and find solutions.
4. Smile, or better yet, laugh. It is this event that “launches” the production of chemicals in the human brain that stimulate mood improvement.
5. Redirect energy. If you are overwhelmed with negative emotions, then physical training will improve your mood and reduce stress levels. An excellent method of redirecting energy is to engage in creativity.

New daily routine

How to stop being nervous before a working day or an important event?

The following recommendations will help overcome unpleasant moments:

1. Tasty breakfast. To ensure a good mood in the morning, prepare yourself something that you love in advance. It can be yogurt, chocolate or cake. Glucose will energize you and help you wake up.
2. Make a charge. Turn on your favorite pleasant music and do some exercises or dance. This will protect the body from stress.
3. Learn to relax. If a situation arises at work that makes you nervous, think about home, family, or any other thing that makes you feel good.
4. Use water. How to stop being nervous over trifles? Water can be very soothing. Of course, you won't be able to take a bath at work. But you can turn on the faucet and wash your cup, or just watch the stream flow. It is effective in soothing.
5. Look for the positives. If you cannot change the situation itself, then try to change your attitude towards it. If you didn't get your paycheck on Friday, then you won't be tempted to spend it over the weekend.
6. Count to 10. The old tried-and-true way to find peace.
7. Write a letter. Put all your problems on paper. Then tear the letter into small pieces or even burn it. At this time, mentally imagine that all your troubles are burning with it.

Life without stress

Above, we looked at methods to overcome unpleasant situations. Now let's look at how to stop being nervous and start living a stress-free life.

To do this, you need to develop behaviors and good habits that will bring a sense of peace and happiness into your life:

1. Walk outdoors. Scientific studies have confirmed that such walks significantly improve mood. Especially if you combine them with moderate physical activity.
2. Go in for sports. This is a reliable protection against diseases, which are based on stress. Regular exercise ensures a calm, positive attitude towards your life.
3. Don't neglect rest. The quality of sleep has a huge impact on a person's well-being. Chronic lack of sleep often becomes one of the factors provoking the appearance of nervousness, irritability. In addition, people who neglect proper rest have a high risk of developing quite unpleasant diseases, such as stroke, heart attack.
4. Get rid of bad habits. Some people, thinking about how to stop being nervous, resort to smoking or drinking, trying to "relax" in this way. However, neither alcohol nor tobacco can relieve irritability and nervousness. They only muffle the severity of the problem for a while, delaying the moment of making a decision.

Calming techniques for pregnant women

Unrest is generally contraindicated for women in an interesting position. But it is during this period that future mothers become extremely vulnerable, and can get upset over trifles. How to stop being nervous during pregnancy?

There are several simple ways:

1. Spit on everything! A pregnant woman should only worry about her health. Whatever events happen nearby, it should be clearly understood that the expectant mother is responsible for the child. Is it possible to put at risk the most precious thing in a woman's life? Now look at the problem. Is she worth the risk? Not! So forget about it.
2. Mentally create a wall. Imagine that you are securely protected from the outside world. Pass only positive and pleasant information through an imaginary wall. Let only positive people into your world.
3. Be patient. It's not as difficult as it might seem. Just think that not all people are able to control themselves and control emotions as well as you.
4. Look for the positive in life. Smile more often, surround yourself with things that cause joy, listen to pleasant music, read interesting books.

Each person must choose the activities that will help him relax and stop being nervous.

You might find these tips helpful:

1. Look at the clouds floating in the sky.
2. Wash your face with cold water.
3. In rainy weather, look at the rain, listen to the even sound of drops.
4. Ask a loved one to read a book to you until you fall asleep.
5. Take paints or pencils and draw whatever comes to your mind. Do not think about the details and the end result.

Help from a specialist

If the above recommendations did not help you, then contact a psychotherapist or psychologist for help. The doctor will listen to you, conduct special tests. It will help to identify the causes of stressful situations and suggest ways to resolve them. The doctor will develop a strategy for how to stop being nervous and strengthen the nervous system.

If necessary, you will be prescribed sedatives. It can be both medications and herbs. Mint, valerian, St. John's wort, chamomile, lavender have an excellent calming effect.

However, do not abuse these drugs. They won't get rid of your nervousness forever. Such funds can only help temporarily.

When we talked about alcohol, we mentioned childish, “outdated” ways of relieving fear and tension as one of its causes, which for some reason were steadfastly preserved or “revived” in an adult. The same is true for eating excess food in stressful situations. Pouncing on food, a worried person is likened to an anxious baby, whom his mother consoles with a bottle or pacifier.

The process of digestion and the feelings of satisfaction that accompany it give a temporary feeling that life is getting better. However, as soon as the signals of increasing saturation cease to actively enter the cerebral cortex, the half-hour period of bliss ends. Anxiety arises again and pushes to the search for "additional sources of nutrition." The more powerful the stress, the more you need to eat to calm down.

What to do?
In any case, you need to reduce the impact of stress or switch attention from it to other things and phenomena.
You can get a feeling of relaxation and satisfaction in a different way, but close to the "childish". Ask someone close to you to hug, tickle, stroke your head, give you a massage, whisper kind words in your ear, etc. Sometimes it’s worth taking an old toy out of the closet. Perhaps in the first moments you will so passionately want to tinker with her that you will be horrified by your "childhood". But do not worry - time is running out against our will and desire, and having completed its therapeutic mission, the toy will be hidden again.

Dress warmly, keep warm. It is best to wrap yourself in a fluffy fur coat with fur inside (not for long in summer). If you are cold, then the body gives the command: “Prepare for winter! To gain weight!" The thicker the layer of fat, the less you seem to freeze and the more weight you gain.
To break the vicious circle, follow the example of dancers and athletes - they often wear warm tights or sweaters for training to warm up their muscles faster. Purely psychologically, you replace excess clothing with excess layers of fat, and your need to store it in reserve gradually decreases. As for the fur coat specifically, its protection function is more effective, reinforced by the "memory of the ancestors." Archaic, but helps!

Warm up not only outside, but also inside. Drink a glass of very warm milk with sugar, perhaps an infusion of soothing herbs. Naturally, alcohol is not meant. Squat down and look around the world in the literal sense from the point of view of the child, that is, from the bottom point. Let everything seem big to you.

Lie on your stomach and, putting your chin on your hands, consider the microcosm - the villi of the carpet, the dust particles on the floor.
Imagine that you are an ant or some other small creature. You have your own, completely different things to do and concerns. What is the ant concerned about? What saves such a small creature from fear of the vast world? What advantages do you have over an ant?

Try meditation: in a comfortable position, imagine that you are a grain of sand flying in the vastness of the universe. What is your stress and what is the Universe?
-Instead of eating, take a shower, go to the park or visit nature.
- Do not lose sight of any of your goals, be persistent in achieving it.
To begin with, the goal may be modest. Often people who are prone to overeating consider success only what is significant to them. For example, lose 10 kg in a month. At the same time, they tend to ignore small steps on the way to the goal. And instead of praising themselves, they begin to worry about the lack of results, scold and reproach themselves. The same approach usually extends to other goals - people who love to eat are often maximalists. The skill of self-encouragement will help you cope with unnecessary appetite.

Be able to insist on your own in a dispute. Because overweight people, especially women, get used to being less visible and more likely to experience embarrassment and guilt, they are less likely to be defensive. It is difficult for them to pronounce words that would indicate their firmness or aggressiveness, they get used to the "softness" of behavior. However, many people notice that when they manage to convince someone or successfully respond to criticism (offensive words, accusations, etc.), then their appetite disappears somewhere. Check if it works in your case. Does defeating someone or something have the maximum effect? There is a good chance that this is the object that brings you the most anxiety.

Imagine the impression you make on others. What are you doing to create and maintain this or that image (compliant, responsible, kind, etc.)? What impression would you like to make? What do you need to add to your arsenal to correct your image in the desired direction? What happens when others don't react the way you expect? What do you think would be their “correct” answer, i.e. one that matches your expectations?

If you're a woman, pick out some great outfits that will make you look as attractive as possible. It's not about the price, but about emphasizing your dignity and instilling a sense of confidence. Talk to someone. If you are a man, argue and criticize. It doesn't matter if it's related to the problem that caused the stress or not. If you are a woman, discuss the problem from all sides in detail, just talk about it. These methods are far from exhausting the entire list.

Weight gain can accompany certain moments in your life. Draw a graph or just write down the dates when you suddenly began to gain weight most intensively. What events in your life do they coincide with? With the beginning of family life or parting? With the birth of a child or a job change? There may be other, less common causes of appetite flares, but you will most likely be able to detect certain patterns.

Recycle those stressful moments -- identify their pros and cons and their significance to you. Forgive yourself and others for the mistakes of that situation. Play it over and over again with different variations: insert mentally new words and remarks into dialogues, add new characters, change the details of the situation.

Any manifestation of the external and internal world finds a response in a person in the form of emotions. From what they are, negative or positive, strong or not, our health directly depends. About the signs of nervousness and its causes this article .

Mental stress is experienced by people at any age. If a child can laugh with tears in his eyes, and a teenager after 3-4 days forgets about unhappy love, then an adult is worried for any reason, and scrolls unpleasant thoughts in his memory for a long time, cherishing them inside himself, and thereby driving his psyche into a state of stress.

This is explained by the fact that with age, the immune defense decreases, the hormonal background changes and the person becomes more and more prone to a negative perception of reality. And there are enough reasons to be nervous in the modern world - excessive haste, daily stresses at home and at work, hard work, social vulnerability, etc.

Why are we nervous

Objective reasons

• The conditions of human existence have changed as a biological species. At the beginning of evolution, man led a natural lifestyle: the level of physical activity and the neuropsychic stress necessary for survival corresponded to each other. The habitat was ecologically clean, and if it became unusable, then the community of people changed it for another without trying to changeb.

• The information environment has changed. Each decade doubles the amount of information accumulated before that. Scientific and technological progress has a tremendous impact on the brain: the speed of information incoming does not correspond to the biological possibilities of its assimilation, which is aggravated by the lack of time.

Information overload is experienced by children at school, especially diligent ones: the mental state of a first-grader when writing test papers and the state of an astronaut at the time of spacecraft takeoff are comparable.

Many professions also create information loads: an air traffic controller, for example, must control up to two dozen aircraft at the same time, and a teacher must pay enough attention to dozens of students.

• Urban population growth increased the density of human contacts and the degree of tension between people. The number of unpleasant and inevitable relationships has increased in public transport, in queues, in shops. At the same time, beneficial contacts (for example, family contacts) have decreased and take only about 30 minutes per day.

• Increased noise level, especially in cities, exceeds natural norms and has a negative impact on our psyche and body as a whole: blood pressure and respiratory rate change, sleep and the nature of dreams are disturbed, and other adverse symptoms. We are exposed to noise almost constantly, sometimes without noticing it (TV, radio).

• Bad ecology also has an indirect effect on the brain and psyche. The high level of carbon monoxide in the air we breathe reduces brain gas exchange and its performance. Sulfur and nitrogen oxides disrupt brain metabolism.

Radioactive contamination occupies a special place in the deterioration of the psyche: our nervous system suffers greatly from its high level. The psychological impact of this factor exacerbates the harmful action, generating fear.

• Scientific and technological revolution improved the material living conditions of a person, but significantly reduced, at the same time, his margin of safety. The decrease in physical activity has led to a violation of the biological mechanisms of the human body.

Subjective reasons

Strong emotions are usually a defensive reaction to manifestations of the outside world. We are nervous if we are not confident in ourselves, in our present, we experience fear of the future, dissatisfaction with ourselves and others.

Any living organism, in the presence of a threat, responds with compression (muscle tension) - to become invisible, to hide so that the "predator" does not notice, does not eat. In the modern world, this “predator” has transformed into different images of the social, social environment: the level of well-being, relations with superiors, fear of responsibility, fear of criticism and condemnation, a small pension, impending poor old age, etc.

These social "predators" frighten us, we want to hide and not think about them, but thoughts always return to unpleasant things willingly and spontaneously. From here, nervous tension arises again and again, which means that the body instinctively shrinks.

What happens to the body during nervous tension

Strong and prolonged emotions plunge the body into a state of stress: muscle tone rises, heart rate accelerates, digestion slows down, the stress hormone cortisol and the hormone of action and anxiety adrenaline are released into the blood.

There is a mobilization of all internal resources to overcome the danger, the body is ready for quick action.

Such a protective reaction is an ancient form of reaction, genetically incorporated and necessary for the survival of man as a biological species. It involves physical activity, the body must work out "adrenaline". And that is why physical activity helps with nervous tension.

Thus, nervous tension is always accompanied by unconscious muscle tension . With constant nervousness and a sedentary lifestyle, muscle tone becomes chronic. A person, as if enclosed in a muscular shell, movement in it requires huge energy costs. Therefore, fatigue is a faithful companion of nervous states.

Due to constant muscle tension, working capacity decreases, irritability appears, the functions of the digestive, cardiovascular and other systems and organs are disrupted.

Signs of nervous tension. How to help yourself

Drawing pains in the back, waist, neck, shoulder girdle. With any nervous overload, the tension of the skeletal muscles increases, while the muscles of the neck, shoulder blades and biceps carry an increased load.

Connect together and tightly squeeze the index and thumb fingers on both hands.

Do stretching exercises for the whole body and different muscle groups.

Massage your ankles as you move up to your thighs. Do the same for the arms, rising from the hands to the shoulders.

Sleep disturbance. It is common knowledge that the best and safest remedy for nervousness is sleep. However, if you go to bed with a load of problems, then your brain continues to solve them in a dream, which makes it impossible to fully relax. , which in turn leads to depression. It turns out a vicious circle.

A phyto pillow will help - mix herbs in the following proportions:

o Mint, meadowsweet, lemon balm, wormwood - 1:1:1:2,

o Sweet clover yellow, tansy color, lavender - 2:2:1,

o Chamomile, rosemary color, yarrow - 3:1:1,

o Hop cones.

Here is a pillow that smells of herbs, put next to you at night. A pillow with hop cones is best pushed to the floor as soon as you start to fall asleep. Otherwise, you risk oversleeping for work.

It is not difficult to make a phyto pillow: put the herbs in a sewn gauze pillowcase, you can simply wrap it. It is better to store in a paper bag.

No interest in sex. The subconscious of a person who is in a difficult life situation establishes a ban on receiving pleasure from life. So that he does not spray himself and throws all his strength into solving problems. It turns out a contradiction: a person in this state, on the contrary, needs positive emotions, namely the pleasure hormones endorphins produced during sex, because these hormones protect the body from stress and minimize its harmful effects.

Having sex in difficult periods of life is necessary! Experts advise to follow the biorhythms. For men and women, mutual readiness comes around 4 pm, the most unfavorable time is 6 pm. But, of course, these recommendations are conditional.

Giving up on your favorite hobby. All forces are aimed at eliminating the cause that causes nervous tension (finish a project, finish an article, prepare a report, etc.), then there is simply not enough time or energy for the rest of life. The whole body is like a string, all thoughts are about one thing. This attitude to the problem exacerbates mental and physical discomfort.

Make it a rule to give yourself the opportunity to rest. Let the day off be a real rest from all problems. This will give the necessary energy to solve troubling problems.

Recurring actions: tapping fingers, shaking the leg, walking back and forth. This is a natural reaction of a person to emotional stress, so he tries to restore balance and calm down.

Help yourself with similar repetitive actions: you can walk up and down the stairs, sort out the rosary, knit. Even chewing gum gives a good effect, chewing movements activate cerebral circulation, which increases resistance to a stressful situation.