How to restore the nervous system after stress

Long-term stress is a threat to humans. Poor health, apathy, and pathologies of internal organs manifest themselves against the background of prolonged stress on the psyche.

After nervous tension, the body needs recovery

A correct daily routine, diet correction, and constant work on your body and your own thoughts will help you recover from a stressful situation.

Stages of stress

Stress can be of physical, chemical and emotional types. The 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 nervous system. Long-term exposure to stress leads to adrenal fatigue.
2. The resistant stage occurs with adaptation of the adrenal glands. The stage lasts several months and promotes the enlargement of internal organs.
3. The final stage, exhaustion, is characterized by a person’s condition when he is unable to adapt to stress.

Weakness and confusion are symptoms of emotional burnout and exhaustion of a person. Disturbances in the functioning of internal organs lead to changes in behavior.

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

Stages of stress according to G. Selye

Symptoms of long-term stress

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

• increased irritability;
• sudden mood swings - a person either laughs or suddenly falls into hysterics;
• fatigue and sleep disturbances;
• decreased concentration;
• overeating or starvation;
• apathy and lack of initiative;
• pessimistic outlook on life;
• depressive state.

Feeling unwell is an alarm signal sent by the body. Emotional burnout contributes to personal alienation. When a person is stressed, relationships at work and in the family are destroyed.

To start living fully without constant stress on the psyche, it is necessary to restore the proper functioning of the nervous system.

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

This is what is happening to me...

You have obvious problems with your nerves and need to calm your nervous system if any of the following signs are present:

• you are tormented by worry or anxiety for any reason;
• suddenly you became indifferent to everything that made up the meaning of life;
• for some reason any emotions stopped visiting you;
• you stopped believing in yourself and in yourself;
• you have neither the strength nor the desire to communicate;
• try to quickly lock yourself at home, curl up on the couch and turn off your phone;
• Everything irritates you, infuriates you, and leads you to helpless attacks of rage;
• For some reason you are tempted to start a scandal or hysteria out of nowhere;
• you sleep poorly, eat incorrectly, sometimes overeating, sometimes completely losing your appetite.

If you find several such abnormalities in yourself, this means that your nervous system is out of order and needs urgent repair and restoration. People say that nerve cells do not regenerate. Don’t believe the people: in the human body, all cells are constantly restored and renewed.

Restoring the nervous system is not an easy task, but it is possible if you take an integrated approach.

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 coping with increased irritability and aggression:

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

The choice of an activity that will help relieve stress on the psyche depends on the wishes of the person. Playing sports (swimming, playing tennis or football) will strengthen the body and allow you to catch your breath after a grueling day. Laughter therapy is available to every person: 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 human consciousness. Through clay sculpting, painting, or dancing, the individual expresses anxieties, acknowledges fears, and reveals traumas.

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

Timely combating irritability eliminates severe stress. If a person learns to relieve stress (through drawing, running or watching entertaining films), he is not in danger of long-term stress on the central nervous system.

How to renew human energy: energy cleansing

There are many ancient cleansing rituals using the elements. And today we can observe manifestations of these tools: for example, cleansing in an ice hole on Epiphany and jumping over a fire on the night of Ivan Kupala. But we live in the modern world. Try the following methods

Water

The easiest way to get rid of negative energy. Bathing helps restore inner harmony and balance. A morning shower will invigorate and fill you with strength, and an evening shower will help you relax and prepare your body for quality sleep.

Cleaning with salt

Fill a ceramic or clay container with salt crystals and place it next to the bed you sleep on. During the night, all the negativity accumulated during the day will go away, and your rest will be more complete. Periodically you need to change the contents of the dish by dissolving it in water or burying it.

How to restore the body's energy balance: cleansing with a candle

Fire will rid the room of negative energy. To do this, you should go around each room one by one with a lit wax candle. The space needs to be walked clockwise around the perimeter, paying special attention to the corners. The wax will smoke and crackle in those places where there is a particularly unfavorable energy clot.

To get rid of negative emotions, sit in front of the flame and watch it until the wick burns completely. To clear the energy of another person, position yourself behind him. Move the heat source, moving from the tailbone up and drawing circles. As soon as you hear a crackling sound, stop in this area and wait until the light becomes smooth and clean again. Once you reach the top of your head, repeat the procedure twice.

"Cylinder" technique

Imagine yourself in such a geometric figure without a bottom and without a lid, into which the energy of a pleasant greenish color enters from above - the shade of life. It fills the body from the heels to the crown. Feel warm, calm, confident.

Recovery process

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

1. Eliminating the irritant. To understand what situation or event prevents one from achieving inner harmony, a person keeps a diary or observes his own reactions. Detachment from people or situations that cause tension will improve the person's living conditions.
2. Work on thinking. The reaction to a situation is determined by a person’s upbringing and habits. To combat increased anxiety, a positive attitude is necessary. To do this, they use visualization techniques: every day for 20 minutes a person imagines pleasant events, feels them and programs the brain to search for favorable opportunities.
3. Fight bad habits. Stress eating, smoking, drinking alcohol - bad habits partially reduce stress. Distraction provides temporary relief. If you get rid of bad habits, a person will learn to cope with stress and let go of worries without harm to health.
4. Breathing exercises to relieve the condition. A calming technique that can be used at home or outdoors to help relax the body. Abdominal deep breathing normalizes the functioning of the nervous system and reduces stress levels: 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 good functioning of the nervous system and brain.

Positive experiences are a factor that improves the condition of the affected person. Communication with friends and family will make it easier to endure the recovery period.

Relaxation and rest

The body's systems are normalized through rest. Low stability and frayed nerves are the main reasons for a break.

Relaxation is the absence of irritants and disturbing thoughts. During meditation or yoga, a person relaxes his muscles, rests his head, and calms his worries.

Restoring the nervous system can begin with simple walks in the fresh air. A change of environment and occupation has a beneficial effect on people with stress.

Daily regime

A set daily schedule saves you from depression and mental stress. The day is scheduled at the rate of: 8 hours of sleep, 2 hours of rest during the day, meals every 4 hours. No more than a third of the day is allocated for active physical activities.

During the day, time is allocated for walks, for playing sports and communicating with like-minded people. A morally exhausted person organizes his own life: he obeys the schedule without violations. The personality is deprived of spontaneous decisions under the influence of negative emotions. Over time, normal sleep resumes, and the need to worry about 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 does simple exercises. Recent studies have shown that physical activity promotes the production of the happiness hormone. 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. The breathing technique “Double Exhalation” or “Belly Breathing” relieves severe stress. As you inhale, the stomach inflates, and as you exhale, it retracts (the stomach stretches towards the spine). Wave breathing engages the abdomen and then the chest. Double breathing consists of exhaling twice and holding your breath. Instead of inhaling as usual, a person holds his breath for a few seconds and then exhales again. Breathing exercises train the abdominal muscles and calm nervousness.
2. Jogging. Outdoor activities are a good distraction from stress. Jogging is an intense, rhythmic run. Concentrating on a monotonous task can reduce emotional stress.
3. Swimming. Exercising in water destroys negative thoughts. Water relaxes muscles, and while swimming a person is distracted from problems at work.
4. Good for fatigue and tightness in the body - gymnastics

Exercising three times a week gives consistent good results. Restoring mental balance through sports is beneficial for the body, which suffers from hormonal imbalances or improper functioning of the adrenal glands.

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

Create your own lifestyle

Man's best friend is a healthy lifestyle. It’s not for nothing that the sages said that you are both your own best friend and your own worst enemy.

In case of urgent measures to restore the nervous system, you should return to a healthy lifestyle, if you once practiced it. If life has been chaotic and unsystematic, then it is necessary to bring order and a certain system to it.

A lifestyle that leads to health is simple and natural, like everything ingenious. It's just very difficult to stick to it. But if you are really “pressed”, you will have to perform this feat.

What makes up the path to a healthy nervous system:

1. Cancel the rush . Haste is a curse for the nervous system.
2. Become your own nutritionist . Lists of healthy and harmful foods are constantly announced at every step. Give up the harmful ones, and use the healthy ones to create your own menu for every day.
3. Cancel the commands “sit” and “lie down” . Make your motto the saying: “Movement is life.”
4. Get out of the house and get some fresh air . As a last resort, open the windows. Staying indoors for days, you breathe not oxygen, but decay products (your own and others).
5. Find the courage to say “no” to many of your favorite habits and rituals : coffee, cigarettes, alcohol, aimless sitting at the computer, or in front of the TV.
6. Regulate your sleep . Go to bed at the same time every day. Eliminate all light and noise stimuli. Before going to bed, do not watch disturbing films, do not drink stimulating drinks, do not overeat. Don’t steal time from sleep for unfinished tasks. Health is the most important thing. Sleep well, and let the whole world wait.
7. Find a source of positive emotions and draw from it three times a day. Everyone has their own sources of inspiration and positivity. Music, good, smart movies, humor, reading, a favorite hobby, a loved one - all these are inexhaustible reservoirs of good mood.
8. Don't let negative emotions enter your mind . Stop them at the outset, study them for usefulness and replace them with positive ones. A person can only experience one type of emotion at a time. The choice is yours.

Drug treatment

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

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

The medicine prescribed by the doctor restores the nervous system and reduces the stress 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-term use).

"Glycine" has a sedative effect, but does not affect human activity. Use the product for a month to reduce temporary stress. You can take natural herbal medications without a doctor's prescription.

"Glycine" - a sedative drug

Folk recipes

Adults and children use folk remedies to recover from stress. To calm the nerves, drink safe teas, use aromatherapy and acupuncture. The most effective drugs for restoring nerves:

1. Calming collection. For this collection, soothing dried herbs and inflorescences are useful: fennel, motherwort, caraway and valerian. The dried collection is brewed with boiling water in the proportion of 1 tablespoon of herbs per 250 ml of water. The freshly brewed infusion is divided into 3 doses. The course of treatment is a month.
2. Tea. Teas made from St. John's wort, coriander seeds and mint are useful for people exposed to constant stress. Dried leaves are poured with 250 ml of boiling water (1 tablespoon of herb) and infused for 10 minutes. Add honey, lemon and other herbs to the tea as desired.
3. Tincture. The motherwort is infused for several days, then filled 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. You can make bags with fragrant herbs yourself: put dried lavender, lemon balm, oregano and rosemary in linen bags. The sachet is carried with you in a bag, left in a desk drawer at work or in a closet at home.
5. Pine baths. Relaxing baths restore the nervous system and psyche: pine needle extract is diluted in warm water. Water procedures are taken for no more than 20 minutes. The course of treatment is 10 days.

The nervous system is restored with the help of pleasant aromatherapy. Essential oils of orange, ylang-ylang, cedar and pine are used in incense. To diffuse a soothing scent, use an aroma lamp or scented candles.

They come to their senses after severe stress with the help of acupuncture. The ancient technique is based on acupressure. There are several calming points on the human body: under the nose, on the bones of the skull under the eyes and under the thumb on the palm. Exposure to the points (for 10-15 seconds) can reduce the level of anxiety.

You can make fragrant sachets yourself

Diet for a good mood

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

• lots of fruits and vegetables;
• products containing Omega-3;
• sea ​​fish;
• green tea (it is better to exclude black tea);
• Instead of sweets, use dark chocolate or bananas.

You need to recover from stress gradually without causing unnecessary stress to the body. Severe dietary restrictions can cause a new disorder. A timed diet will improve your general condition after prolonged stress.

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