Anything happens in life, and from time to time we all face difficult events that literally throw us into a deep emotional and energy hole. In this pit, everything is seen in a gloomy color, a mental mixer with a cycle of “what would happen if I did it differently then”, “why did this happen to me” and the like is spinning in full. When a dream collapses, a loved one leaves or someone close dies, it seems that nothing good will happen anymore, there is no strength for any action. After a very strong stress, we can feel the consequences even at the physical level, when the heart starts to hurt, feel sick, dizzy, a magnificent bouquet of psychosomatic diseases blooms. Someone begins a sluggish depression, someone is looking for relief in alcohol, meaningless many hours of surfing social networks that help brighten up dull evenings. If you are experiencing something similar, then this article is for you.

How to get out of an emotional hole, cope with pain, for example, survive a breakup?

A step-by-step system of restoring yourself step by step will help here. Simple small steps that will get you out of this state. If you pass them without expecting quick results, then life will sparkle again, everything will change. Desires and goals will gradually return, strength and energy will appear to achieve them, and by overcoming yourself, changing yourself, you will change everything around. And, as a reward, be sure to achieve everything you want, whether it is a love relationship, a favorite job, health, whatever.

Preparatory stage. bright target

People who have experienced severe stress are in such emotional devastation that they don’t really want anything. Yes, there is no energy to achieve something, there is no energy even to want something.

A bright target serves as that beacon, focusing on which you can do everything else, you can get out.
You don't need to think now how you will achieve it. Just create the intention of how you want to see your life, what exactly you need, even if at this stage it is just a fantasy.

Suppose you want a happy relationship, family, children? Great goal. Restore yourself and you can achieve it.

Are you devastated by the unloved work that destroys you, everyday standing in traffic jams, conflicts with colleagues? Make it your goal to fulfill yourself in your favorite business, receiving a decent income.

Does your health leave much to be desired? Do you feel like you are falling apart? Create an image of your bright, eventful life, where you are overflowing with strength, energy and health.

Stage 1. Recovery at the physical level

The main step to restoring yourself is to establish a proper sleep pattern. Sounds trite and incomprehensible. For people who have experienced severe stress, some kind of regimen will seem absolute nonsense. In fact, the mode is the first rung of the ladder that will lead you out of the pit.

If you want to physically feel better, start restoring the body, increase the level of personal energy, then you definitely need to get enough sleep, but not just like that, but get enough sleep properly. What does it mean?

You need to sleep an average of 7-8 hours, but no more. Only on very difficult days, for example, during illness, you can afford more hours. Once upon a time I also thought that the more you sleep, the better, and my favorite saying was “lie down, sleep, and everything will pass”. But in the normal rhythm of life, long sleep takes away energy, and does not add it!

You need to go to bed before 12 o'clock at night, best of all - at 21-22 o'clock. I wrote in detail what this approach gives in the article How I Learned to Get Up Early and I will note once again the main thing: when you go to bed at 21-22 hours, your body will produce the hormone melatonin, which is responsible for youth, beauty, energy, helps to get rid of from depression.

In addition, this way you will save yourself from meaningless sticking on TV shows and social networks, or, even better, from evening receptions of a couple of cans of beer or a glass of wine.

Of course, if you are used to going to bed late, at first you will not be able to fall asleep so early. But by adding rises an hour or two earlier, the body will begin to rebuild. I checked myself many times: proper sleep for 6-7 hours gives much more strength than late falling asleep and getting up. If you manage to organize yourself and make it a habit, very soon your body will rest, recover and soon ask for physical activity, you will be surprised to find that you want to run in the morning or dance.

I have already conducted several streams of the energy marathon “Let's change lives in a hundred days. Detox of the body and mind” and I observe an unambiguous relationship: those participants who already live according to the regime, go to bed early and get up early, are more cheerful, active, healthier, they have more strength and better mood, and from report to report I see that in general in life they have much more organization in various areas.

Okay, maybe I didn't convince you.

Maybe the story of one of our participants will inspire you more (in a small reduction):

BUT there is something more: order in the brain, internal dialogues with everything necessary and unnecessary have been reduced by at least 90 percent, a clear system of classes (exercises, practices) has appeared. I stopped spraying and doing everything in a row, but built myself a sequence, time and strictly follow my self-discipline. The daily routine has become like that of a normal person: I go to bed at 22:00 and wake up at 4:00, I do practices (at this time, as it is written in the Vedas, everything a person does is multiplied hundreds of times, because from 4 to 7 in the morning a powerful stream of clean energy is going to the Earth). I used to sit until 2-3 o'clock in the morning, and then sleep until 1 o'clock in the afternoon, waking up as if a cow had chewed me and spit it out. Now it's refreshing for the whole day.
Next: the brain began to work the way it worked for me from 24 to 36 years old. Those. I then had a very good responsible, very steeply paid position, which, just because of a clear mind, I got, bypassing EIGHTY people of competitors-applicants.
So, thanks to the fact that the brain stopped processing a bunch of crap and calmed down, there was a colossal shift in the work for the better. A lot of agreements have been reached, cooperation with partners has been interrupted, which were not always obligatory and several times broke the deadlines promised to customers. It just seemed to me at that time that these were the only people in the world, and I depended on them. I found a replacement at the MOMENT and only won in terms of location, timing and cost of services.
Farther. Plans for life and vision of many situations have changed dramatically, which influenced many decisions in the most, as it turned out, good side.
My husband and father-in-law were blown away by my grasp, by how I defend my (our) interests in business and in general by what I started to do! In general, they gave the reins, so to speak, of the board into my hands and on Thursday (May 11) signed up with the relevant authorities, where the father-in-law will officially sign the documents on the transfer of the business to ME, and not to his own son or grandson.
I calmed down so much internally that even silence doesn’t ring for me, but answer after answer quietly comes, sometimes even to questions that I had a few years ago.
I stopped freaking out, panicking, and it seems that I know everything even before that, and I’m going to internally.
Quarrels stop around me, wherever I go, the atmosphere seems to be changing, people are very polite, let me go ahead, open the doors in front of me ... I don’t know how to explain, but everyone tries to listen, help, do something nice, say a compliment ... The kids began to drop in on my husband and me often, although they used to come, but only out of politeness, but now they seem to be drawn to us. My husband's son began to come often, he calls, we have joint breakfasts, we go hunting together. And before that, for three years, I saw him, maybe five or six times, no more.

Crisis periods are a great time to reboot the body in terms of diet. Lean less on fast food, eat more simple, high-quality food. It would be good to fast, introduce healthy supplements, drink herbal teas. Read more about restoring the body with healthy supplements.

If you don’t have the strength to revise your diet, then start taking vitamins. Any vitamin complexes that the doctor will advise you. The lack of any potassium or magnesium can greatly affect our well-being, and you can meditate as much as you like, do any kind of practice, but if you lack some components at the chemical level, then all this will have a secondary effect.

And pay special attention to vitamin C. Start at least with it! Ordinary vitamins from a pharmacy or use products that contain it: rosehip infusion, lemon, pomegranate juice (pomegranate juice will also support hemoglobin levels), bell pepper, spinach.

But most of all, probably, vitamin C in rose hips! It holds the record for content. Rosehip strengthens the immune system and maintains vigor.

If you are faced with the question of recovery (strength, health, physical activity, recovery from stress) - drink rosehip broth every day!

Rosehip infusion(recipe from the marathon “Let's change lives in a hundred days. Detox of the body and mind”)

The value of fruits increases due to the significant content of vitamin P in them and the presence of a number of vitamins: A, B, E, K and others, contained not only in fruits, but also in leaves. The flower petals and roots of the plant also have medicinal properties. Vitamin C in rose hips can be from 0.5 to 4.5 grams per 100 grams of dried berries. This is a lot, about 10 times more than in blackcurrant berries, 50 times more than in lemon and 100 times more than in apples.

How to cook:
Take about 30 rose hips per liter of water. Rinse thoroughly, put in a thermos and fill with hot water (not boiling water).

If you do this in the evening, then the drink will be ready in the morning.

Stage 2. Emotional Recovery

Simultaneously with the establishment of the regimen and body detox, I strongly advise you to start maintaining the Morning Pages. Many times told what it is, if you do not know. Let me just say that in my opinion, this is the best tool to put your thoughts and feelings in order, get rid of pain, severe emotional addictions, and even discover your creative abilities.

And again, I will give the story of a site visitor who started running the Morning Pages (there are a lot of reviews, they really work like psychotherapy, but it is this girl who writes about the regime, so this review is “two-in-one”):

For thirty-two days now I have been practicing the Morning Page. What did it give me, and what noticeable changes did I get?

The main thing is that I wake up every morning around 6-00. Usually it's somewhere around 5-54 / 5-58. It's incredible!

I always got up with great difficulty in the morning. I really liked to sleep. The days when I could afford to soak in bed were the most long-awaited. The most optimal wakefulness schedule for me was to wake up somewhere at 10-00 or even 11-00 in the morning, but I could go to bed at 1, and at 2, and at 3 in the morning. Not only that, I also enjoyed taking a nap during the day. It is clear that I could afford such a daily routine only on vacation. As a result, for as long as I can remember, since my school years, my eternal desire was to sleep. And not just sleep, but for example, sleep all day. Naturally, this desire was impossible to fulfill.

I got up for work in the morning with great difficulty, set three alarms with an interval of 10 minutes. The motivation for getting out of bed was a promise to myself that I would come home and go to sleep (this was always the case when I managed to get back from work in the middle of the day). Then she swayed for a long time and was going to work like a sleepy fly.

And so it has always been! Until I started writing The Morning Pages! I still find it hard to believe! We had to get up 30 minutes early. If I usually got up (this was already after switching alarms three times) at 7-00 and barely had time to get ready, now I began to get up at 6-30 on an alarm clock and without delay. I was driven by the consciousness that the page needed to be written. But this motivation was in the very early days. Then there was some kind of latent desire to get up and go write a page. It's just like you get up and feel the need to rinse your face with clean water.

Then I began to tidy up my morning. Started exercising. There was enough time, and most importantly, there was a desire to make the bed. I started waking up a few minutes before my alarm. As a result, I moved the rise time to 6-00 and set the alarm clock just in case. But I wake up 5-6 minutes before the call and even on weekends. Of course, I went to bed early in the evening. By 21-00 I try to finish all the things and start getting ready for bed, so that I can already sleep at 22-00. It happens that I do not have time to calm down by 22-00, but in any case it is no later than 23-00. If I go to bed closer to 23-00, then in the morning I feel some drowsiness (as if I didn’t get enough sleep), but I still wake up on my own and before the alarm clock and get up without problems.
Now I'm happy to start the day. My morning starts in a good mood. I have time not only to write the Morning Page, do my exercises and make my bed, but also have a calm breakfast, get ready and slowly get to work. And I also have enough time in the morning to plan the day and make a to-do list.
I thank the Universe for this opportunity to change my life for the better!

Listening to music also helps a lot. A properly composed playlist can help better than an expensive psychotherapist. Only you need to select compositions thoughtfully, music should charge or soothe, but not oppress. No songs about unhappy love, no suffering. If you like mantras or church chants, this is a great choice. Maybe melodies for meditation, maybe, on the contrary, energetic music for the dance floor.

Play your playlist while walking, cleaning the house, and whenever you want. Music can pull you out of very difficult conditions.

For the first month or even two of these steps will be enough.

But then you will have the strength for more.

It's time to clear the space!

I also refer to this point as emotional recovery. A mess in clothes, files, deeds leads to a mess in thoughts and is a hole where your energy merges. If you are not inclined to periodically clear your space of rubbish, then you are broadcasting to the Universe that you prefer a lifestyle in a mess, trash, chaos. And she creates additional circumstances for you to do so.

You can give yourself a wonderful gift: take the time to start throwing away things like old books, unworn clothes, broken toasters, CDs, and more. If possible, make repairs. After all this, sanctify your house. You will not only feel better, the changes in your life will begin immediately.

I think at this stage, if you really listen to me and do everything, your body will already ask for a load. You will want to take long walks, and maybe even go jogging, maybe you will sign up for dancing or do yoga (yoga is generally ideal for restoring physical and mental balance, if you want to do it, then changes in your state, internal and the outside world are guaranteed).

Any activity of this kind will not only help restore health and mood. If you can organize yourself and exercise regularly, you will look much better externally, your posture will straighten, excess weight will go away, you will become more graceful, more self-confident, the hormones that are released during sports will make you happier, you will feel your own inner strength. There are so many bonuses that it's amazing why so few people get involved.

Stage 3. Movement towards goals

At this stage, you should already have the energy to move towards your goals.

Look around, you will constantly come across information where to move on. For example, you still can’t survive the breakup with your loved one - go to study. Let the head switch, thoughts will be occupied with other things. Not necessarily a higher education, a variety of courses are also suitable. It is important that you invest in yourself.
Expand your social circle. The easiest way to do this is through new hobbies. How to get carried away when not very interesting?
And so. Watch yourself for a few days. Everyone has something that is at least a little interesting. Growing houseplants, cooking, breeding ferrets, anything as long as it doesn't cause obvious disgust. Try to dive into it, get involved deeper, learn more. Start talking to people who are interested in the same. This is generally a very effective way to expand your social circle, make new friends and often find a family.

If you are interested in moving to a new material level, then start mentally concentrating on what you can earn. If you constantly think about it, along the way reading the inspiring stories of other people (and now there are a lot of them), then ideas will definitely appear.

A new business, a new social circle, new hobbies, any forward movement will give an energy boost.

If you have the strength to do it now, without waiting for the crisis and severe stress, then invest in yourself, in your development now.

Open up to the world, meet, learn.

And do not forget about the correct sleep pattern)

A small child, a capricious husband, a difficult relationship with a “beloved” mother-in-law, problems at work… Every woman daily faces these and other stressful situations that are insanely annoying, so over the years our nervous system begins to loosen. Today we will talk about sore, talk about how to restore the nervous system after prolonged stress.

How do you know when it's time to start treatment?

You can identify nervous stress at home, paying attention to the following symptoms:

• frequent and abrupt mood swings;
• irritability;
• the desire to constantly swear with acquaintances and strangers;
• sleep disturbance, panic attacks;
• anxiety, guilt;
• tearfulness, self-pity.

A nervous breakdown can proceed in an open form: a person becomes more emotional, enters into conflict situations, breaks dishes, and he has tantrums. More dangerous is a nervous breakdown that occurs in a latent form, because in this case a person inevitably becomes apathetic, hides from problems, does not want to talk to anyone.

The most dangerous state in which a person can fall after stress is the desire to harm himself. Therefore, when the first alarming symptoms are detected, it is necessary to quickly restore the nervous system, otherwise the situation may worsen.

How to restore nerves completely using folk remedies?

During this period, folk remedies will help you well, consider some recipes:

• create a fragrant pillow by putting pine needles or lemon balm in a textile bag. You can replace them with chamomile, lavender, mint, St. John's wort and other herbs. A pillow can be placed near you or on a bedside table, the aroma of herbs will help you fall asleep, strengthen your nerves;
• weak sweet tea will help to recover quickly, to which you need to add up to 20 drops of pharmacy valerian;
• prepare a bath with hot water, drop up to 10 drops of pine needles, grapefruit or lavender essential oil into it, then enjoy the procedure for 20 minutes, closing the doors so that no one distracts you.

Another good way to restore the nervous system is aroma lamps that you can create yourself. To do this, take a cup of water, and then add 5-7 drops of lavender, mint, citrus essential oils to it, then place it near a hot battery or on a window sill heated by the sun's rays. Inhale the magical smells, because they will help you relax, fully enjoy the seconds of blissful tranquility.

Advice! Before going to bed, walk around the apartment in light clothes for 20-30 minutes or open the window to make the room cool. Put on the softest and warmest pajamas, cover yourself with a thick blanket, drink tea with valerian and relax. This little secret will help you fall asleep quickly.

Eliminate the source of stress

It is difficult to restore a shattered nervous system, but you can do it by eliminating the source of negative emotions. If you have problems at work, then you should take a break in the form of a vacation to calmly cure nervous exhaustion, if you are a young mother who is constantly tired of the baby, then you need to transfer the crumbs to your mother, husband or nanny in order to sleep peacefully and give 5- 6 hours of time for yourself beloved.

What drugs to take to restore the psyche?

It is not worth playing with sedatives, because the wrong medication can cause drowsiness, apathy, which will result in a deterioration in the general condition. It is recommended to take pills during complex treatment, consisting of physical and respiratory gymnastics, proper nutrition, elimination of a source of stress, regular visits to a neurologist or psychologist.

At home, you can take simple drugs that have been proven over the years:

• Pharmacy valerian. It is produced in the form of tincture and tablets, which should be taken 15-20 drops or 1 tablet 3 times a day, respectively.
• Pharmacy motherwort. Also available in the form of tinctures and tablets, the patient chooses 1 type of drug, taking it 35-40 drops or 1 tablet 3-4 times a day.
• Peony tincture. It is produced in the form of drops, it is necessary to take 20-40 drops up to 3 times a day.

More and more people are asking the question: "How to restore the nervous system after prolonged stress?" The modern world endlessly confronts people with stressful situations in all areas of life. A person strives to take everything and more from life. But due to lack of time, you often have to sacrifice: the duration of sleep, the quality of food, walks and rest.

At first, the body successfully copes with difficulties. But soon the nervous system is exhausted, and the person becomes depressive and irritable, constantly feeling tired and apathetic. If the necessary measures are not taken in a timely manner to restore the system, the consequences are reflected in human health in general. No wonder they say that any disease from the nerves. After all, this system controls the work of all internal organs.

Features of prolonged stress

Even the most minor mental disorders must be eliminated as quickly as possible in order to avoid serious consequences. And what to say about protracted stressful situations, here you need to act immediately. After all, prolonged stress carries with it a huge health hazard. It leads to: ulcers and cardiovascular diseases, allergies and neuroses, atherosclerosis and asthma, depression, constipation and diarrhea, oncology and diabetes. Immunity also decreases, and the body begins to age in an accelerated mode.

Against the background of prolonged stress, these are the most common problems, but, unfortunately, this list can be supplemented with rarer diagnoses for a long time. Accordingly, the longer the stress persists, the more time it takes to recover from stress.

It was once believed that nerve cells were unable to regenerate. Now scientists know that regeneration occurs in these cells. But this process is too slow. In order to speed up the recovery of nerve cells, it is not necessary to make great efforts; for a start, it is enough to reconsider your worldview, rethink life values ​​and set new priorities.

Yoga, meditation, breathing exercises.

If you are faced with stress or depression, do not immediately switch to various pharmacy medicines. Try the simplest methods and, oddly enough, sometimes even more effective ones. For example, such as:

Yoga

This practice allows not only to relieve stress, but also to get rid of the symptoms of unjustified anxiety and depression. Yoga helps to focus on the sensations of the human body and at the same time release the accumulated internal tension to the outside. Consider the most simple exercises available to everyone:

Meditation

Recovery from stress through meditation is gaining great popularity among the population. After all, the method is really valid and it takes only ten minutes to spend.
Take any comfortable position in a quiet place where no one will disturb you. Forget about the surrounding problems and the bustle of the city. Start feeling every part of your body. Look at yourself from the outside, examine yourself in detail from head to toe. Begin to gradually relax your entire body, starting with your toes and ending with the muscles of your face. With each inhalation and exhalation, begin to count to ten, when finished, start over. Don't let your mind think about pressing issues, keep meditating. Open your eyes after ten minutes.

Breathing practices

How to recover from stress quickly? Breathing exercises give instant results. This practice not only relieves muscle and emotional tension, but also normalizes blood pressure.

Feet shoulder-width apart, hands on the belt, slowly inhale with your stomach. Further, a sharp exhalation, at the same time throwing your hands forward, we pronounce the sound “HA”. At this moment, visualize all your inner negativity spilling out. Repeat exercises 10-15 times

Folk remedies

How to restore the nervous system after prolonged stress with the help of traditional medicine. Our grandmothers knew exactly how to support and restore the body using the forces of nature. In addition, such methods do not carry any danger or side effects for the body. Consider the most affordable and effective traditional medicine:

Disorders of the nervous system almost always affect appetite. The only difference is that some completely lose interest in food, while others cannot stop, endlessly eating all sorts of goodies.
First you need to bring your appetite back to normal, and after that the recovery process will be much easier. If you have no appetite at all, try eating your favorite food. In case of overeating, switch exclusively to low-calorie foods so that the digestive system is normal.

In general, this is just the beginning of solving the problem called "how to recover from stress." The main thing is to choose the right foods in your daily diet that will help calm down and restore the entire system. Basic rules for product selection:

1. The main enemies of the nervous system: alcohol and smoking. Completely give up these harmful unnecessary habits;
2. Eat a lot of vegetables and fruits, even in the form of salads, even on their own;
3. Foods containing Omega-3s are great for overall health, pay special attention to them;
4. Drink green tea 3-5 times a day, it contains special substances that contribute to the speedy recovery of the nervous system;
5. Give up sweets, replace them with bananas and dark chocolate, they kill the blues and cheer up and positive attitude

Medications should be the last thing to consider. If you have already tried all the above methods and still do not know how to recover from stress, only then start taking drugs.
Pills for stress and depression are mainly divided into two types:

• herbal
• Synthetic

The former act much more slowly, but have the advantage of carrying with them a minimal risk of side effects. The effect of the action of synthetic drugs comes much faster, but there are contraindications. You need to be careful with such pills, although many of them are sold without a prescription, it is better not to use them without a doctor's prescription on your own initiative.

The most popular drugs that can be purchased without a doctor's prescription:
Quattrex;
The drug can be taken by women during menopause and children suffering from nervous diseases. In general, these tablets are broad-spectrum. Before using this substance, like any other, read the contraindications, there are plenty of them.
Tenotem;
Pills for stress and various diseases of the nervous system are available in tablets and in the form of an alcohol solution. The dosage is prescribed only by the attending physician.
Afobazole;
It is most often used to treat unreasonable panic, fears and anxiety. It also has its own contraindications, which can be found in the instructions for use.
There are a lot of pills and drugs that treat this ailment. But only a competent doctor will be able to determine and prescribe exactly what you need in a particular case.
Also effective in the fight against stress and depression will be the combination of several methods at the same time. For example, meditation, proper nutrition and herbal collection.

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.

First of all, it should be understood that the danger of stress is not only that this condition depresses and deprives of vitality. It negatively affects every system of the human body. From the cardiovascular side, it provokes heart attacks, strokes, ischemia. Gastritis, colitis, ulcers occur in the gastrointestinal tract. Depresses the immune system, which leads to frequent illnesses. The nerves themselves also suffer, a person's sleep is disturbed, neuroses, a nervous tic appear.

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:

• sudden stress;
• chronic stress.

The first is characterized by the fact that it is provoked by sudden events, such as threats to life, loss of loved ones, reprimands at work, quarrels. Interestingly, this type of stress is a normal phenomenon in nature, its meaning is so that the body can maximize its forces to fight the irritant through a powerful release of adrenaline.

Another thing is chronic stress. This is already a product of exclusively human civilization and its own scourge. It is characterized by the presence of a long-term impact of a stress factor (lack of time, information overload, prolonged conflicts, loss of meaning in activity or life). At the same time, adrenaline is not produced in the body, and the destruction becomes truly catastrophic.

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.

People suffering from constant stress often experience depression, pessimism, depression, lack of desire to live, to move on. They get tired quickly, suffer from frequent headaches, become nervous, irritable.

The emergence of habits such as nail biting, leg twitching, hair pulling, etc. - a signal that the nerves are not in order.

Many people tend to withdraw into themselves, to fence themselves off from relatives and friends, even their own children become indifferent to them.

Stepping on the warpath

It is almost impossible to avoid factors that depress the psyche in the modern rhythm of life. Therefore, it is very important to learn how to recover from stress as quickly and efficiently as possible. Here, special preparations can come to the rescue, as well as proven folk remedies, which are quite accessible to every person.

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.

Many people tend to resort to the calming and relaxing effects of alcohol, but it's actually a double-edged sword. Yes, with sudden stress and very rarely you can use it. But in the case of severe, prolonged stress, this cannot be done, since alcohol will only aggravate it. It is better to turn your attention to green tea, which contains polyphenols that effectively stabilize the nervous system.

The following products will help to cope with depression, improve sleep, restore peace of mind, protect the body from stress:

• low-fat milk, kefir, cottage cheese, etc.;
• nuts;
• any vegetable oils;
• oatmeal, buckwheat;
• quality dark chocolate;
• seaweed;
• eggs;
• meat;
• any vegetables and fruits.

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.

Overloading can have the exact opposite effect. Preference should be given to more relaxed activities, such as slow running, swimming. An evening walk can restore sound sleep better than any sleeping pills.

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.

Every evening, after returning home, you need to lie down on your favorite sofa or sit in an armchair, relax all your muscles, close your eyes. Someone can just lie down for a while, listening to how fatigue gradually leaves each muscle. Someone prefers to conduct a dialogue with his body mentally or out loud, giving him the command to relax. At the end, you need to yawn deeply, stretch. And you can continue to do your own thing, the body will tell you a huge "thank you" for the minutes of rest.

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.

To avoid insomnia, you need to establish regular full sleep. You need to accustom yourself to fall asleep at the same time, organize the optimal conditions (pick up a bed, mattress, pillows and blankets, the ideal level of illumination, etc.), observe the duration of sleep (at least 8 hours).

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

Stress disrupts the functioning of the whole organism. After a traumatic situation, a long recovery period is required.

A modern person often has the question of how to recover from stress. Psychologists give about this helpful tips.

What is Post Stress Syndrome?

post-stress syndrome, otherwise called post-stress disorder, is a whole complex of syndromes.

Term introduced psychologist Horowitz in 1980. It occurs after a very strong stress, an unusual situation associated with a traumatic effect on the human psyche.

The syndrome is characterized by the presence of a state of anxiety, nervous tension associated with memories of the event.

As a result of constant stress, patients develop a complex, talking about exhaustion of the nervous system. In addition, there is an impact on the health of the body as a whole.

Post-stress disorder usually appears some time after the traumatic event. This occurs approximately between 3 and 18 weeks.

Maybe the death of a loved one, a threat to life, violence, an event seen that caused a nervous shock, a man-made disaster.

At the same time, a stressful event and, associated with emotions, feelings of hopelessness are experienced.

It can occur both directly in the person who was in danger, or in the observer. The severity of the symptom may be the same. That is why participants in any life-threatening events require the help of psychologists.

Health impact

What can constant stress lead to?

Doctors and psychologists know that stress affects all bodily functions.

As a result of constant exposure to stressors, health deteriorates significantly, and it can be quite difficult to restore it.

What is the danger of constant stress?

Chronic long-term stress leads to the following problems:

1. Digestion is disturbed. There is a feeling of heaviness in the stomach, it becomes difficult to eat. Appetite disappears. Or, on the contrary, against the background of stress, a person begins to eat a lot, not controlling himself. Against the background of stress, there is a possibility of developing and.

   There may be symptoms such as heartburn, diarrhea, pain in the liver and pancreas associated with malnutrition.

2. allergic reactions, skin itching, rashes.
3. Insomnia appears. A person begins to fall asleep badly, often wakes up at night, it is difficult to get up in the morning, and during the day he tends to sleep.
4. There is a high risk of developing cardiovascular diseases.
5. Weakened immunity resulting in a person more likely to get colds.

Among women:

In men:

1. Decreased libido.
2. There is a risk of developing impotence.

Consequences of a strong impact

What is the consequence of severe stress? Severe stress upsets all body systems, starts the destruction mechanism. A person is in nervous excitement, can act without realizing his actions, or, conversely, being in shock, not reacting to anything.

Stress is designed to protect the human body, preventing more dangerous consequences. At the moment of a dangerous situation, a person can remain relatively calm.

That's why The effects of stress may not appear immediately., but after some time, since during the period of exposure to a stress factor, the body must be mobilized in order to survive.

Effects:

How does it affect the human body?

Stress affects more than just the nervous system but also the human body.

1. Increased risk of heart attack and stroke. Initially, there may be tachycardia, pain in the region of the heart, periodic high blood pressure.
2. Headaches become more frequent.
3. Due to malnutrition, metabolism is disturbed.

   A person can lose a lot of weight or gain it in a short period of time.

4. Feeling constantly tired.
5. It is difficult for a person to sleep the recommended 7-8 hours - he falls asleep badly, often wakes up at night.
6. After a stressful situation, body temperature may rise.
7. Decreased concentration.
8. Increased risk of developing cancer.

Is it possible to die?

From exposure to severe stress can die at any age.

The main reason for this is fear and cardiac arrest. Even the strongest organism can not cope with the stressor.

Under the influence of fear, hormones are released and the “flight or hide” reflex appears. He ensures the survival of the individual.

At the same time, the heartbeat quickens, muscle tension arises, the energy level rises, and a weak body may simply not be able to cope with this condition. There have been cases of death from sudden fright.

During pregnancy

Effects of stress on expectant mothers:

1. Increased risk of miscarriage.
2. Risk of preterm birth.
3. It is believed that the child feels the state of the mother, and her nervous tension is transmitted to him.
4. During exposure to stress, the child may receive less oxygen.
5. Increased risk of development.
6. During stress, the hormonal background changes, stress hormones enter the child's body, and as a result, after birth, he will more strive for stressful situations.
7. Low weight of the fetus due to lack of oxygen and nutrients.
8. Malposition. It is associated with periodic hypertonicity of the uterus, and the child does not have time to settle down normally by the time of birth.

Why do you want to sleep?

Stress is associated with the strongest tension in the nervous system and imbalance of the work of the whole organism.

Adrenaline is released, heart rate rises, metabolism changes.

Man is in a state of readiness to be saved. Eventually, when the tension subsides, there is a state of extreme fatigue and it takes time to recover.

How to move away from it and recover?

It is impossible to ignore the symptoms of stress, it is necessary to take measures to restore the body. If you are in a life-threatening situation, then it is recommended to consult a specialist.

The first thing that is needed is to restore the calmness of the nervous system, since the work of other human organs depends on it.

How to restore mental balance?

After exposure to adverse factors, the body and nervous system need rest. It is necessary, if possible, to exclude the presence of any traumatic situations. A calm, relaxed environment is recommended.

Rules for recovery after mental stress:

How to normalize sleep?

Sleep problems are one of the most common after exposure to stressful factors. It can take a long time to restore the usual rhythm of sleep.

How to help the body:

How to restore appetite?

It is difficult to force yourself to eat when the body is in tension.

What to do:

What to do with weakness?

If you feel tired after stress, then you need to take time to rest. Find a quiet place, relax. It would be useful to sleep for twenty minutes so that the body recovers a little.

Do not use invigorating drinks - they wear out the nervous system even more, it is better to drink tea with chamomile or lemon balm.

Stress needs attention its effect on the human body cannot be ignored. Therefore, when exposed to any adverse and dangerous situations, it is important to properly restore the nervous system and save it from overload.

How to restore the nervous system after prolonged stress: