How to strengthen the nervous system and psyche drugs. How to restore the psyche and strengthen the nervous system

A person living in the era of technological progress is regularly exposed to stress. The brain is forced to process gigabytes of information every day, learn new skills and hone old ones. The nervous system suffers from mental stress and constant lack of sleep. There is a tremor of the limbs and chronic fatigue. A person breaks down on others and falls into depression. How to get back to work good mood? Strengthen the nervous system.

GOOG night kids

Lack of sleep and the habit of sitting in social networks or on forums until three or four in the morning gradually destroys the body. The immune system is weakened, chronic fatigue and irritability develop. Breaking bad habits is difficult, but necessary. If you do not normalize the schedule, depressive thoughts, insomnia and heart problems will be added to the lack of sleep. The ability to work will decrease catastrophically, it will become difficult to remember even a minimum of new information.

You need to go to bed before midnight, preferably from 10 to half past twelve at night. Set the alarm clock for 6-8 o'clock in the morning to wake up with the first rays of the sun. At first it will be difficult. The body, accustomed to nocturnal activity, will begin to resist. Insomnia, awakening from every rustle or loud sound outside the window, irritation and a desire to leave everything as it is. To make it easier to adapt to a new routine, you should perform the same actions before going to bed. A kind of relaxing ritual looks something like this:

1. Open a window in the bedroom to let in fresh air and lower the temperature in the room a little.
2. Take a warm bath with relaxing essential oils such as lavender.
3. Stretch your shoulders and neck to relieve tension from sitting at a computer or a report for a long time.
4. Wear comfortable pajamas. In winter, add woolen socks to your pants and shirt. In summer, this is an optional accessory.
5. Do not turn on the TV or series on the laptop, but immediately go to bed.
6. You can read any boring book: cooking recipes, encyclopedia or autobiography of the next politician or star. The main thing is that this literature should make you sleepy, and your eyes will stick together after two lines.
7. Having dealt with reading matter, turn off the light in the bedroom, not forgetting to draw the curtains, plug your ears with earplugs and close your eyelids.

Just a few repetitions, and the brain after the third or fourth point will be ready to switch off. The main thing is that the daily duration of sleep is at least 7 hours. For some people, a night's rest is not enough, so they are recommended to arrange an afternoon smoke break lasting 20–120 minutes.

oxygen starvation

Not enough nervous system and fresh air. Oxygen starvation is one of the causes of constant drowsiness and chronic fatigue. The workplace, like your own apartment, must be constantly ventilated. Open vents and windows, even in winter at -30.

If the office is located close to home, try not to use minibuses and buses, get up 1-2 stops earlier. Leave the car in the garage more often, moving around the city on a bicycle or roller skates. Of course, walking around the metropolis cannot be compared with relaxing in the mountains, where the air is crystal clear, but even walking down the street, you can get more oxygen than sitting in a stuffy minibus.

You can also read books or watch videos in the park, sitting under a tree on a bench or measuring the distance from the fountain to the ice cream kiosk. Useful for the nervous system evening walks and jogging. Weekends can be spent outside the city in the country or by the river, where it is beautiful, quiet and there is a lot of fresh air.

Fight against laziness

One of the best methods to disperse the blood and saturate it with oxygen is vigorous walking. For beginners who have forgotten what the gym looks like, it is recommended to start with small distances. For the first time overcome 1.5 km, gradually increase to 3-4. After a month of regular training, conquer from 6 to 8 km.

The second effective way is running. It strengthens not only the nervous, but the cardiovascular system, normalizes breathing and tempers the spirit. An evening jog helps to relieve the emotional stress that has accumulated over the whole day, and fills the body with pleasant fatigue, thanks to which a person falls asleep much faster.

Regular exercise disciplines and makes the nerves stronger. Athletes are more balanced and better able to cope with stressful situations. They are calmer about problems at work and at home, do not flare up because of every little thing and know how to manage anger and irritation.

Along with the body, the immune system also develops. Infectious and viral diseases lead to general intoxication of the body, worsening the functioning of the nervous system. Strong immunity means high working capacity, a lot of energy and no chronic fatigue.

In addition to running, it is useful to go in for swimming, boxing and martial arts. You can sign up for yoga or fitness classes.

Lots of greens and no sausage

Physical activity and proper rest will improve well-being, but if you continue to poison the body with fast food and fried potatoes, apathy and depressive thoughts will not go anywhere. The body should receive B vitamins and ascorbic acid, tocopherol and retinol and beta-carotene. To provide the body with useful trace elements, you should use:

• spinach and beans;
• natural orange juice and rosehip broth;
• brewer's yeast with germinated wheat;
• chicken and beef liver;
• sea ​​kale and baked or boiled potatoes;
• broccoli with cauliflower and tomatoes;
• sweet pepper, fish and prunes;
• nuts like hazelnuts or almonds;
• boiled eggs and steam omelets;
• sunflower oil and bananas.

Calcium improves the conductivity of nerve endings, so it is recommended to drink a glass of milk or yogurt, kefir or fermented baked milk every day. Eat 100-150 g of cottage cheese or a few slices of hard cheese.

A piece of natural dark chocolate or a serving of seafood, such as shrimp or oysters, will help restore the nervous system after stress. Wheat, buckwheat, pearl barley and barley porridge are sources of complex carbohydrates, thanks to which the thought process is activated and headaches go away.

Health cocktail for the nervous system
The drink turns out to be high-calorie, so it is recommended to use it instead of a second breakfast or lunch. You will need:

• grapefruit or orange juice, tomato juice is also suitable - 3 cups;
• brewer's yeast and germinated wheat - 1 tbsp. l.;
• egg yolk - 1 pc.;
• honey - by eye.

Crush wheat with beer grains or chop with a blender, pour into juice. Put the egg yolk and honey so that the drink is not too sweet. Beat until smooth, divide into several servings. At a time, it is desirable to drink 1-2 tbsp.

Dessert for chronic fatigue

• Bring 200 ml of milk to a boil.
• Put chicken yolk.
• Pour 3-4 tbsp. l. Sahara.

Switch the stove to minimum heat and keep the milk for 5-10 minutes, remembering to stir so that it does not burn. Wait until the dessert becomes warm or cools down completely, and you can eat it. Instead of a milk dish, try a mixture of crushed walnuts and honey.

Do you get headaches in stressful situations? A gauze bandage soaked in a decoction of a golden mustache should be applied to the temples and forehead. An alternative is crushed lilac flowers or leaves, fresh lemon zest.

Viburnum juice and berries mixed with sugar are effective for headaches that are accompanied by high blood pressure. Weakened nervous system caused migraines? Recommend a tincture consisting of:

• grated horseradish - 150-200 g;
• oranges - 0.5 kg;
• red wine - 1 l;
• sugar - 300–350 g;
• a leaf of a golden mustache, choose a large copy.

Cut oranges into slices or small pieces. Chop the golden mustache and mix with citrus, horseradish and sugar. Pour the components into a three-liter jar, add wine and put the workpiece in a pot of boiling water. Keep the mixture on the steam bath for about an hour, leave to cool. Strained drink drink twice or thrice a day 2 hours after eating. At one time, use 75 ml of the product. When the tincture is over, you need to take a break, and if necessary, repeat after 4-6 weeks.

Prevention and treatment of VVD
Doctors diagnosed "vegetovascular dystonia"? This means that the nervous system has weakened and needs support. You can take special drugs or use folk methods.

Decoctions help, which include:

• medicinal letter - 20 g;
• Crimean rose petals - 10 g;
• horsetail - 60 g;
• leaves of plantain, lingonberry and bearberry - 20 g each;
• nettle - 30 g;
• strawberries - 60 g.

Grind the herbs to a homogeneous consistency, 2 tablespoons of the mixture per 500 ml of boiling water. Infuse for 30 minutes in a water bath, then cool and separate the drink from the sediment. Drink 150 ml per day.

To prepare the second option you will need:

• dried mint - 10 g;
• sweet clover and violet flowers - 20 g each;
• strawberry leaves with goose cinquefoil and flax seeds - 30 g each;
• white birch bark with yasnotka and bare licorice - 40 g each.

Mix herbs and grind into powder. Store in a jar or other glass container. For 500 ml of boiling water, take 2 tablespoons of the workpiece, leave for at least 6 hours. Drink 150 ml three times a day 20-25 minutes before meals.

homeopathy for depression
Got insomnia and irritability? Does the pressure go up and down? Tachycardia, tendency to catch a cold, lethargy? Symptoms indicate the development of depression, which arose due to chronic stress and problems with the nervous system. In order not to start the disease, it is recommended to drink decoctions:

• from knotweed: a spoonful of grass for 2 cups of boiling water;
• mint leaves: 2-3 sprigs per small teapot;
• centaury: 25 g per 250 ml of hot water;
• lemon balm: 10–15 g per glass of boiling water.

Invigorating and tonic agents
You can strengthen the nervous system with a mixture of:

• orange flowers;
• peppermint;
• valerian root;
• basil leaves;
• lemon balm.

Combine vegetable ingredients in equal proportions. Grind, brew a teaspoon of the product with a glass of boiling water. Infuse for 15-30 minutes, drink three times a day, adding a little honey or viburnum jam.

Apathy is accompanied by constant weakness and decreased immunity? It is recommended to try echinacea tincture, decoctions of lemongrass or eleutherococcus.

To stay in shape, it is recommended to allocate 30-50 minutes daily for meditation or yoga. You don't have to curl up like a donut or sleep on nails. One or more elementary postures are enough to help you concentrate on your inner feelings and your own thoughts. The main thing is that at this time children do not run around, the TV does not work, and the hungry cat does not resent. Only silence and absolute calmness.

Mental stress should be alternated with physical. Write a few pages of a report, and then do a warm-up or go to the park to get some air. You can take a break to draw or color pictures.

Every day you need to please yourself with delicious food, small purchases and impressions. Go to the cinema, to exhibitions, festivals and admire the stars. Sometimes it can be difficult to set aside a few hours for entertainment, because there is still so much work not done. But the nervous system must rest and be nourished by positive emotions, which a report or statements will not give it.

If chronic stress threatens to develop into neuralgia or obsessive-compulsive disorders, you can not do without a psychotherapist. But it is better to love your own body and not bring it to nervous exhaustion. And for this you should regularly rest, enjoy life, eat right and get rid of all bad habits including alcohol and nicotine abuse.

Video: master class to strengthen the nervous system

"People who can't deal with anxiety die young"

A.Carrel.

If you carefully think about the worn-out stamp “everything”, then it becomes clear why these nerves need to be strengthened, and the nervous system needs to be trained, toned and stimulated. So that there are no diseases, but there is health.

Bound by the same goal, bound by the same chain...

Body and mind are connected like lovebirds. Every change inside is reflected outside. And vice versa, everything external turns into an internal state. It is not for nothing that there is such a direction in medicine as psychosomatics, which is trying to establish a clear connection between the course of mental processes and their influence on the physiological state of a person.

All this in the near future may come back to haunt serious, which will drastically affect the quality of life. It will change and, as you know, not for the better.

The question "why strengthen the nerves" is clear as day. Nerves with the psyche needs the same care, the same training as the body. Then the person will be harmoniously healthy (physically and mentally). And health is a guarantee of a full, active and active life.

There are a lot of methods for strengthening the nervous system and psyche, and conditionally they can be divided into 2 groups: training for the body and training for the psyche. Let's take a look at the first group.

Strengthen the body to calm the nerves and psyche

You can strengthen the body, nerves and psyche if you follow these recommendations:

1. Need to train the body increasing the level of physical activity. Movement is life. This can be easily verified by the example deceased. As Vysotsky sang: "Everyone fled from the noise and screaming, only the dead man did not run away." All living things must move, and as actively as possible. While running, or vigorous walking, all the stress hormones accumulated by us are intensively consumed by the body. They are stress hormones to help you run away from fear and danger, and not lie in their way (or on the couch).
2. Nutrition is a matter of principle. Correct! Food is a responsible matter and it is impossible to approach it in a hurry. The principle of nutrition for the glory of health is to provide the body with all essential substances, vitamins, minerals, amino acids.
   Just filling your stomach on the go with what you have to is wrong. And the echo of the spells: “do not overeat”, “do not eat at night”, “do not abuse” never stops in the air.
3. Away, unhealthy addictions. Instead of breakfast - coffee with a cigarette... This ritual makes you wake up in the morning, serving as a light tonic. You can stop on it. And it is best to quit smoking, drinking, using stimulants and other destructive habits. The short excitatory effect of nicotine is replaced by a phase of sharp inhibition. To get a new portion of vivacity and tone up the brain, one cigarette is followed by another, a third... But the excitation phase is getting shorter, and the inhibition phase is longer. At a certain stage, the body no longer reacts with a flash of excitement. Instead of a short tone charge, the smoker begins to experience fatigue, irritation, weakness and drowsiness. The same with coffee. After the next portion, he no longer gives a charge of vivacity, but takes the last one.
4. Hardening and winter swimming. Water is an indispensable condition for existence. The aquatic environment is dozens of ways to strengthen nervous system. Hardening creates "impenetrable" immunity, invigorates, makes the body "wake up" and withdraw its reserves. Winter swimming is an extreme form of hardening. It seems strange, but walruses are amazingly healthy and balanced people. Such a powerful physiological stress that the body receives when immersed in an ice hole will launch all your armored trains standing on sidings.
5. Bath and sauna is a recognized method for cleansing the body and soul. High temperatures, hot steam, combined with a birch broom, very quickly heal any blues, and a grateful body responds with pleasant languor, relaxation and a clarified mind.
6. AT water you need not only to bathe, temper and steam. It must also be drunk properly and in sufficient quantities. The 8 cup method is widely known. According to the primary sources, it is precisely this volume of water that should pass through the channels of our body per day, washing it, cleaning the mucus from the intestinal walls, removing decay products and organizing the correct water balance.
7. Massage, self-massage- the strongest remedy against any ailments. The trouble is that the body gradually loses flexibility, joint mobility. Metabolic processes go badly, stagnation and clamps appear in the muscles. Powerful self-massage up to a seventh sweat will perfectly disperse stagnant blood, enhance metabolic processes, give cheerfulness and a lot of energy.
8. Sleep and rest area. Deep, healthy sleep will help strengthen the nervous system. In a dream, the body is restored, updated cells, the brain rests. Lack of sleep, superficial sleep, frequent awakenings, early awakenings quickly loosen the nervous system. A person becomes lethargic, apathetic, sluggish, hardly thinks, concentrates. In communication, lack of sleep is manifested by outbursts of irritation and aggression. You need to sleep, turning off all sources of noise: TV, telephone, radio, computer. The sleeping room should be well ventilated. Coffee and smoke breaks before bed will destroy your good intentions, because. tend to excite the nervous system. Sleep in the dark. Darkness is a condition for the production of melatonin (the hormone of calmness and sleep). If you are already accustomed to falling asleep under the noise and light accompaniment of the TV - wean it. Screen flicker, flashes of light interfere with the production of sleep hormone.
9. Nature- Another natural assistant in creating a strong psyche and a healthy nervous system. The most calm and harmonious people are tourists of all stripes. Hiking, water, cycling is a wonderful and natural way to relax the nervous system. Nature heals itself. You just have to get out of the city, sit by the river and watch the sun reflect in the water. You will return home peaceful and inspired. Communication with nature can not only easily recreate the psyche, but also treat the most severe physical ailments.

Useful food for nerves - eat and relax!

Nutritionists have created a special diet for those who want to stop worrying and start living. Without the substances and microelements necessary for a person, which he receives at the dinner table, nerve cells cannot cope with their tasks in full.

Lack of magnesium, potassium, calcium, iron, phosphorus, iodine weaken the nervous system and its interaction with internal organs.

Magnesium is an essential element responsible for muscle relaxation, transmission and receipt of nerve impulses. His sources:

• mineral water;
• eggs;
• nuts;
• beans;
• wheat bran.

Eat oatmeal, barley, millet, buckwheat more often. These cereals have large reserves of magnesium.

Phosphorus is a trace element that reduces muscle tension and tones the nervous system. It is found in offal, milk, beans and cereals.

Calcium is a regulator of neuromuscular impulses. Despite its importance for the strength of bones and teeth, nerves need it just as much. And sometimes even more. In such cases, the body "removes" it from the bones, directing it to where it is in great need. Sources of calcium:

• milk products;
• cabbage of all varieties and spinach;
• nuts;
• poppy and sesame seeds;
• soy and wheat.

Potassium - contributes to the coordinated work of muscles and nerves, serves as a prevention of depression and. The lack of potassium is replenished by enriching your table with vegetable and dairy products, as well as lean meats and fish.

• vegetables and fruits (cucumbers, tomatoes, pumpkin, cabbage, melons, watermelons, bananas);
• dried fruits (figs, raisins, prunes);
• cereals (wheat flour and bran, rye bread, oatmeal and buckwheat);
• nuts (walnuts, pine nuts, peanuts, almonds);
• meat and fish (beef, rabbit, tuna, flounder, cod).

Iron - ensures the full functioning of the thyroid gland, is responsible for normal metabolism and the formation of nerve fibers. A lot of iron in meat and liver. Any meat is suitable, and the darker it is, the more iron it contains.

The following products are rich in this element:

• river fish, sea fish, seafood;
• eggs (chicken, duck, quail);
• fruits, dried fruits;
• green vegetables;
• bread and cereals.

Iodine is responsible for the production of thyroid hormones. Deficiency of the hormone thyroxin causes severe metabolic diseases. Hormonal imbalance is apathy, lethargy, depression, chronic fatigue and irritable weakness. The lack of iodine is compensated by adding seaweed, sea fish and seafood to the diet.

Products for the nervous system that make us happy:

Vitamins and sedatives for nerves

To strengthen the nervous system and psyche, certain vitamins and preparations are needed.

The nerves react very favorably to vitamin B and very badly to its deficiency.

It is most convenient to purchase an inexpensive package of Pentovit. This is a blister of 50 tablets that contain the entire group of this vitamin.

B vitamins lower the level, relieve, normalize mood and even restore nerve cells. They improve thought processes, strengthen memory, give cheerfulness and efficiency.

Vitamin C is great for managing stress and boosting your mood. Vitamin E calms the nervous system. Vitamin A slows down the aging of nerve cells, improves sleep, its lack will lead to lethargy, fatigue and some general lethargy.

Tinctures, herbal preparations, syrups, drops and tablets are the main forms of sedatives.

Syrup Novo-Passit is more appropriate for mild forms of neurosis, makes it easier to fall asleep and calms.

Drops of Valocordin, Valoserdin, drops of Zelenin reduce the excitation of the central nervous system, have a sedative, hypnotic effect. Also these funds remove vegetovascular symptoms.

The best pills that restore the balance between inhibition and excitation of the nervous system are:

• Glycine;
• Persen;
• Donormil.

But the first thing to do to strengthen the nervous system is to stop being nervous for every reason and without it, here's how to do it:

“Lord, give me the strength to change what I can change, give me the courage not to worry where nothing depends on me and the wisdom to distinguish one from the other.” This prayer is great advice for those who are constantly nervous about everything. No need to be nervous, you just need to study your problems. And act according to this call.

It is also worth remembering that:

Weak nerves spoil relationships with others and worsen the quality of human life. To strengthen the nervous system, you can use the available methods - breathing exercises, yoga, normalization of lifestyle, hardening, self-massage, taking vitamins and medicinal sedatives.

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

Fundamentals of Strong Nerves

There are several ways to strengthen the nervous system without resorting to drug treatment:

1. Sport. During the performance of even simple exercises in the body, a large number of conditioned reflex connections appear between the cerebral cortex and muscles, the volume of oxygen and nutrient components in the blood increases. This process involves the central nervous system, as well as the peripheral and vegetative sections. During each training, new connections between neurons appear, reflexes are fixed, the balance of excitation and inhibition processes in the cerebral cortex improves. To put the nerves in order, the loads must be feasible, regular, during training it is necessary to use all possible groups muscles, as well as alternate sports with mental work.
2. Nutrition. You can also make your nerves strong with the help of nutrition. The main elements that support the work of the central nervous system are B vitamins, especially B12, A, C, iodine, glucose and unsaturated fatty acids.
3. Healthy lifestyle. Drugs, alcohol and smoking have the most destructive effect on the psyche. Nicotine and ethanol cause leukocytes to stick together, which clog the smallest vessels, causing the death of certain parts of the brain. There is an inhibited state, coordination and speech are disturbed. The nervous system is exposed to toxic effects, neurons are destroyed.
4. Winter swimming, hardening. Cold water leads to vasoconstriction, increases the firmness and elasticity of their walls, saturates cells with oxygen, accelerates metabolic processes, increases not only physical endurance, but also stress resistance. Regular exposure to cold improves the psycho-emotional state, uplifts the mood, and calms.
5. Rest. Quality sleep for at least 8 hours for adults is the key to strong nerves and a stable psyche. During a night's rest, all parts of the central nervous system, brain, and muscles relax. Sleep can be improved with simple tricks - bedding made from natural fabrics, a comfortable pillow, a mattress, a dark room, no sound, a relaxing bath. Long-term treatment with sleeping pills, on the contrary, destroys neural connections and has a bad effect on the functioning of the nervous system.
6. Sauna and bath. Hot air affects primarily the nerve endings of the skin. Heat provokes a rush of blood, weakening the blood flow in the brain. The body relaxes and recovers. Sauna or bath - The best way recover from stress, stop being nervous, improve sleep. Excessive thermal exposure will cause the opposite effect - increased heart rate, weakness, dizziness, sleep disturbance, headaches.
7. Massage. Improves reparative processes, conduction of nerve impulses, enhances blood circulation, restores the balance of excitatory and inhibitory processes occurring in the cerebral cortex. Ayurvedic massage and stone therapy have a positive effect on the central nervous system. Acupressure can be done independently - it relaxes, improves sleep.
8. Nature. Being in the fresh air, a person receives a large number of oxygen, resulting in increased blood flow, and with it - the supply of nutrients to the tissues. Rest in the forest or outside the city has a good effect on the central and autonomic nervous system - it improves sleep, reduces the manifestations of stress.
9. Hobby. The most useful types of hobbies for a strong psyche are anti-stress drawings, embroidery, knitting, modeling, aquarium keeping, reading books and board games. Most of them require concentration, during which a person is distracted from accumulated problems, relaxes, which has a positive effect on the nervous system.

You need to learn to control emotions, not to let negative events pass through you. A certain amount of indifference can help you stay calm in stressful situations.

The best remedies for restoring the nervous system

Sedatives inhibit overexcitation, reduce sensitivity, level of anxiety, improve falling asleep.

Preparations

Depending on what caused the disruption of the nervous system, the following drugs may be prescribed:

1. Nootropics- Glycine, Phenibut, Phenotropil, Pantogam. Means from this group improve blood circulation and nutrition of the brain. Used in the treatment of memory disorders, attention.
2. Antidepressants- Azafen, Heptor, Deprim, Paroxetine. Psychotropic drugs increase the volume of norepinephrine, serotonin and dopamine, improve mood, eliminate anxiety, melancholy, irritability. Used in the treatment of depression.
3. tranquilizers- Afobazole, Phenazepam, Buspirone, Valium. These drugs suppress an excess of emotions, inhibit the work of the nervous system. Used for excessive irritability, hysteria.
4. Antipsychotics("large" tranquilizers) - Barbital, Dicarbine, Tiapride, Reserpine. Used in severe cases with neuroses, pathological changes in the work of the central nervous system.
5. vitamins. It is recommended to use multivitamin complexes, which contain B vitamins - Neurostabil, Neurostrong, Magne B6, Neurovit-R.
6. Sedatives- Persen, Valerian, Neuroplant, Adonis bromine, Novo-Passit. They reduce emotional stress, have a calming effect on the central nervous system, without violating its basic functions.

Phenazepam - a proven tranquilizer

Without a prescription, you can buy herbal remedies with a calming effect, some “daytime” tranquilizers, antidepressants, homeopathic sedative pills.

Folk remedies

Alternative medicine offers a number of recipes to strengthen the nerves and psyche.

The following herbs have a calming effect:

• Melissa;
• valerian;
• St. John's wort;
• chamomile;
• mint;
• ginseng;
• Linden;
• oregano.

Chamomile is a well-known sedative from which teas, decoctions, infusions are prepared.

Traditional medicine recipes:

1. Tincture. Take 1 tbsp. l. dried valerian roots, 2 tbsp. l. chamomile and 1 tsp. cumin seeds. Mix, 1 tbsp. l. dry raw materials, pour 200 ml of boiling water. Insist for half an hour, strain. Take 100 ml three times a day after meals.
2. Take 2 tbsp. l. with dried mint and lemon balm, mix, pour 300 ml of boiling water. Insist 2 hours in a thermos, drain. Take 100 ml before meals three times a day.
3. Take 3 tbsp. l. hawthorn roots, the same amount of dried valerian root and 6 tablespoons of yarrow, St. John's wort, hawthorn flowers. Mix everything, 1 tbsp. l. raw materials, pour 250 ml of boiling water, insist in a thermos for 5 hours, strain. Drink 100 ml before meals three times a day.
4. Relaxing tea. In 1 liter of boiling water, brew 1 tbsp. l. thyme, insist 2 hours in a thermos. Then strain, divide into four equal parts, consume throughout the day after meals.
5. Mix 70 ml of beet juice, 50 g of honey. Insist 3 hours, take 5 tsp. before meals 2 times a day.
6. Boil 300 g of pitted raisins in 1 liter of boiling water, grate the lemon zest, boil for 7 minutes. Infuse for 2 hours under the lid, add the juice of 1 lemon to the cold mixture. Consume 200 ml daily after meals.
7. Prepare tea from calendula, tansy and oregano. Take 1 tbsp. l. each component, brew in 1 liter of boiling water and leave for 2 hours. Take 150 mg 3 times a day after meals.
8. Take 3 tsp. dried meadowsweet, brew in 250 ml of boiling water, leave for 30 minutes, then strain. Take as tea three times a day, 1 glass before meals.

Dried meadowsweet is brewed and taken as tea

Before going to bed, to calm the nervous system, you can take a bath with the addition of a decoction of yarrow, motherwort, valerian roots.

Healthy food products

To relieve tension, it is necessary to unload the stomach, bananas will help with this.

Include in your diet:

• bananas;
• cod, salmon, mackerel- Rich in healthy fats
• tomatoes- strengthen blood vessels, improve brain function;
• eggs- saturate the body with lecithin, which improves mood;
• bread, cereals- rich in B vitamins;
• parsley, dill and other herbs- saturate the body with magnesium;
• dairy products supply phosphorus and calcium, which relieve stress, stimulate the central nervous system;
• nuts, vegetable oils include vitamin E, which tones the body;
• strawberry considered a natural antidepressant;
• potatoes, hard cheeses, yeast, wild rice, sesame seeds- glycine, tyrosine and other amino acids that calm the nerves.

From the diet exclude strong black tea, coffee, especially instant, sweet pastries, alcohol. It is important to reduce the heat treatment of products - eat at least 200-300 g of fresh vegetables and fruits per day, steam the meat, stew.

Both a child and an adult should have a full breakfast. Morning meal is the most important, it starts all the processes in the body. For breakfast, it is better to eat cereals, omelettes, lactic acid products, fresh fruits, berries and vegetables.

How to train the nervous system at home?

You can train the nervous system on your own at home. To do this, use breathing exercises, yoga, self-massage, listen to music.

Massage

During the massage, the central and peripheral nervous system works. A stream of impulses goes to the central nervous system, which “distinguish” tactile, temperature effects and pressure. These impulses excite the cells of the cortex, stimulate the functions of certain centers of the brain.

Massage also improves blood flow, which leads to stabilization of the blood supply to all organs and tissues.

To improve the functions of the nervous system, different types of massage are used:

1. stone therapy- massage with heated stones.
2. Kneading and rubbing the muscles of the back, neck, arms, legs– classic and sports massage.
3. Acupuncture massage- impact on certain points that are responsible for the state of internal organs and systems.
4. Vibration massage.

Simple self-massage techniques for relaxation, stress relief:

1. On the ring finger you can find the point of "three heaters". Stretch each ring finger for at least 2-4 minutes in a circular motion.
2. Rinkyu. It is located on the back of the feet between the little finger and the previous finger. At this point, you need to gently press the pillow of your thumb for 2 minutes on each leg. Don't press too hard to avoid pain.
3. Boketsu. It is located within the 2nd intercostal lumen in the chest area. 2 minutes irritate her with gentle massaging movements.
4. Xinyu, hayu. They are on the back in the region of the third vertebra. Massage these points for at least 2 minutes with slow pressure.
5. Asi-sankri, taikei points are located on the inside of the ankle under the bone. Grasp your ankles with your hands, slowly rotate without opening your palms. Repeat 2 minutes with each leg.
6. Well helps to relieve tension and irritability neck massage. Use the pads of your middle fingers to press lightly at the base of the skull for at least 2 minutes.
7. "Half Candles". Sit on the floor, stretch your arms at your sides. Slowly raise your legs so that the back of your head and shoulder blades remain on the floor. Support your lower back with your hands. Slowly bend your knees and move as if you were riding a bicycle. At the same time, you need to massage the lower back with your fingers.
8. Rub your palms quickly to feel the warmth. This technique will accelerate blood circulation, relieve spasm of cerebral vessels, and help you feel relaxed and calm.

To feel a surge of energy, quickly rub hand in hand.

Self-massage cannot be carried out if there are abscesses, open wounds, burns, and tumors at the site of exposure.

Yoga

Oriental techniques, including yoga, combine breathing and gymnastic training to strengthen the muscles and psyche. With regular practice, you can learn to switch off from irritants and focus on your own inner world.

Asanas (poses) aimed at strengthening the nervous system:

1. Shavasana - you need to lie on your back, relax your arms along the body, turn off your mind, imagining yourself soaring in the sky. Run 10 minutes.
2. Pashchimottanasana. Lying on the floor, press the shoulder blades to the surface, stretch the straightened arms behind the head, and spread the legs apart. As you exhale, take a sitting position, at the same time stretching your arms in front of you. Then stretch your body forward and try to reach your feet with your fingers. After a few minutes, return to a sitting position and lie down on the floor again. From a prone position with a raised pelvis, stretch the spine with the head thrown back. Only 5 repetitions.
3. – classic birch, shoulder stand. 5 repetitions for 30 seconds.
4. Mudras "Stairway of the Heavenly Temple". Used to relieve depression. Pinch the tips of the fingers on the left hand between the fingers of the right, the little fingers are straight, looking up.

Shoulderstand - a classic method of emotional unloading in yoga

Yoga is designed to re-establish the psyche, calm, heal the nerves, help a person to know himself and distract from the negative.

Breathing exercises to strengthen the nervous system

The respiratory and nervous systems work in parallel. In a balanced state, breathing is always even, during nervous tension, stress - intermittent, frequent.

Breathing exercises:

1. Inhale deeply, then release the air intermittently, expelling the air out in parts. Hold your breath in the initial stages for a few seconds, gradually bringing the delay to 1 minute.
2. Inhale extremely deeply, engage the lower part of the lungs, exhale slowly, for 6 seconds. Delay time - about 2 seconds, then repeat.
3. Inhale slowly, using only the chest. Repeat after holding your breath for 2 seconds.
4. On a deep breath, lift the collarbones, as if lifting the chest up. Hold your breath for 2-3 seconds, then repeat.
5. While inhaling, “work” with your stomach, then, as it were, distill it into the sternum and collarbones. Release the air in reverse order.

Breathing exercises will help balance the nervous system

After mastering these stages of breathing exercises, it is recommended to start autogenic training. This is a technique of self-hypnosis, which is designed to relax muscle tone, lead to complete relaxation.

Three basic exercises:

• sitting "coachman" posture with a straight back - relax your muscles, lower your head to your chest, slightly spread your legs, put your hands on your knees, close your eyes and spend at least 5 minutes;
• in a half-sitting position, press your back against the back of a chair or chair, bend your arms at the elbows, arms on the armrests, spread your legs and spend 5 minutes in this way;
• while lying, raise the back of the head, bend your arms at the elbow joints, place them on the sides of the body.

Taking one of these postures, in parallel, they perform exercises that give a feeling of warmth, heaviness, changes in pulse rate, a feeling of coolness.

Music with hypnosis

Relaxation is facilitated by music that has a tempo of at least 100-120 beats per minute. When listening to compositions, the rhythm enters into resonance with the rhythm of brain structures, the emotional state of a person changes, it is possible to enter a trance or hypnosis.

Various calming techniques - breathing exercises, yoga exercises, meditation - can be combined with hypnotic music. Hypnologist Andrey Rakitsky invented a technique that allows you to influence a person's subconscious with the help of an audio sequence.

Basic principles of influence according to Rakitsky:

• clear and loud speech settings;
• suggestion of self-confidence;
• maximum relaxation;
• increasing a person's motivation;
• immersion in a trance state with the help of various sounds - the sound of water, wind, tambourine, the sound of wheels.

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

Sytin's moods are another method of improving the psyche and managing your emotional and volitional state. This is also one of the methods of self-hypnosis; various phrases are offered in audio format that form the image of a successful, strong-willed, emotionally stable person. It is recommended not just to listen to the recordings, but to speak out loud all the settings.

A depressed state, a shattered nervous system, does not have the best effect on the general state of health. Psychosomatics closely links the exacerbation of chronic diseases, reduced immunity with emotional health. The nervous system needs regular hardening and strengthening.

Update: October 2018

Nervousness, irritability, internal tension, irritable weakness, anxiety, sleep disturbances, decreased performance - these are the flowers that almost every one of us encounters with different frequency.

Not everyone gets berries in the form of chronic diseases of the nervous system, internal organs and psyche, narrowing of social contacts or isolation, but they still exist. And all this vinaigrette seasoned with a light crazy flair modern life, today it is customary to blame it on chronic stress. Let's try to figure out what it really is, what it is eaten with and how to get rid of it effectively and painlessly.

When love leaves, the blues remains

• In the days of the ancient Greeks and other Hippocrates and Galens, all behavioral characteristics of a person were explained by the predominance of one of the four bodily fluids that determined the type of temperament. There is a lot of lymph in a person - he is slow and calm, bile predominates - he is aggressive and hysterical if it is yellow or gloomy and gloomy if it is black. And only blood makes its owner cheerful and mobile.
• Later, everyone suffered from spleen and blues interspersed with hysterical fits. From them they went to the waters, shot, went to the active army and drowned themselves. What the serfs, the guilds of Europe and the Indians of America did at that time in cases of life difficulties is not known for certain. It seems that they drank bitter and smoked in their free time from excessive plowing.
• A little later, the enterprising psychiatrists Freud and Jung explained everything by the suppression of the ego by a ruthless environment and public opinion and took up the emancipation of the suffering I, one at a high cost, and the second at a very high cost, successfully covering all of Europe with their psychoanalysis.
• The subsequent world wars, however, proved that, compared with the world revolution, female hysteria is complete nonsense, and led scientists to a more detailed study of the theory of stress, since the representative sample of those who came from the war fields was very decent for a whole century.

What is it that they have nerves for bitches, and why we don’t have these nerves

The theory of stress tells us that from any external factor that we perceive as an irritant and violator of the constancy of our internal environment, the body defends itself by mobilizing all regulatory systems. Since it is vital, first of all, to avoid death, the system of catecholamines (adrenaline and norepinephrine) and cortisol is activated, working within the framework of the “hit and run” paradigm. It is responsible for the rise in blood pressure, increased heart rate, and respiration.

The meaning of stress is to allow the body to adapt to the changed outside world and to maintain the constancy of the internal environment, even against the background of infection or injury, even against the background of negative emotional impact from the outside. Whether you get the flu or get yelled at by your boss at work, your body needs to mobilize some potential to restore balance. That is, stress is not just emotional excitement or irritation, but an adaptive mechanism.

Chronic stress leads to the depletion of the adaptive capacity of the body. The system starts to crash. Instead of an adequate prompt response, paradoxical reactions appear:

• heartbeat at rest from bad thoughts
• or shortness of breath from a heavy foreboding,
• cardiac arrhythmias,
• sweating,
• fear of death,
• pallor of the skin from the usual load,
• muscle tension at rest
• dry mouth
• spasms in the stomach and intestines.

The main thing here is not to miss the signs of real diseases, which are practically indistinguishable from vegetative storms without additional diagnostic methods. But if everything has already been checked more than once, and the suspicion of illness does not leave everyone, with a high probability there is an obsessive-compulsive disorder.

The effects of stress

• subjective (anxiety, aggression, weakness, fatigue, low self-esteem, Bad mood),
• physiological (increase in blood sugar, blood pressure, dilated pupils, feeling hot or cold),
• behavioral (accident risk, alcoholism, emotional outbursts, substance abuse, smoking, overeating),
• cognitive (weakening of attention, a drop in mental performance).

The mechanisms of stress development, adaptation to it and disruption of adaptive capabilities are almost identical for all people.

Only the threshold of perception is different. What is an ordinary trifle for one person is a whole tragedy for another.

Variants of group stress are also possible, when groups of people fall into unfavorable similar conditions. At the same time, the higher the load to achieve adaptability to difficult conditions, the more likely people react to it.

The study of the stress resistance of different population groups and individuals allows for predictive diagnostics, identifying those who, under stress, are likely to respond inadequately or atypically and who are not shown types of work with high requirements for stress resistance.

More than half of the inhabitants of the Russian Federation constantly live in stress. Up to 80% of them get chronic fatigue syndrome and feel bad in the morning, have problems falling asleep and sleeping at night, and do not cope well with physical and mental stress during the day

Physical manifestations of stress

• Decreased ability to concentrate.
• Irritability, bad mood.
• Sleep disorders.
• Growing appetite.
• Deterioration of organizational abilities (fussiness, absent-mindedness).
• Lethargy, apathy, fatigue.
• Sexual disorders.
• Increased anxiety.
• Feeling of an insurmountable obstacle or crisis.
• Feeling of loss of control.
• Feeling unwell (muscle pain, headache, heartburn, increased blood pressure).

If the body screams that getting up at six in the morning is unrealistic, try to understand it: perhaps it is your adrenal glands that produce cortisol not at 4-5 in the morning, like a person who easily jumps up at half past seven, but late for couple of hours. This is very common in those receiving glucocorticosteroid therapy.

Lack of sleep for only one hour a day in the short term reduces the ability to concentrate and remember information. In the long term, it threatens with problems with cerebral circulation, the cardiovascular system, diabetes mellitus, immune failures (see).

In 2007, a University of California study was published on the effects of sleep deprivation on emotionality. The results were disappointing: the emotional centers of the brains of sleep deprived subjects reacted 60% more actively to the negative images displayed. That is, lack of sleep leads to an irrational emotional response to the world around us.

Go to bed before 24 hours

It is known for certain that people suffering from neurosis (and especially) feel worse in the evening and at night. If you are used to suspiciousness without objective reasons, night terrors, episodes of self-pity and chronic resentment towards others, go to bed as early as possible. In addition, neurophysiologists say that falling asleep before midnight allows the brain to rest better.

The habit of falling asleep early will also relieve the addiction to seize your negativity at night with sweet and fat.

Physical activity

• Walk daily for at least an hour on foot (see).
• Sleep in a ventilated area. Oxygen starvation of the brain is a poor helper in the regulation of emotions.
• The paths of healthy lifestyles and sports diverge at a certain stage. Sport should be rather physical education with a metered load without stimulants, hormones and diuretics (see).
• Sex is a good option to relieve stress, if it is not a long-distance race and does not give additional reasons to be nervous and worried.

About nutrition

• Don't Skip Iodized Foods(milk, salt), if you live in areas where there is little of this element in the water. Lack of iodine leads to decreased thyroid function. The result of this can be weakness, lethargy, decreased ability to work, fatigue, depressed emotional background, bad mood.
• Don't overeat. Eating behavior control is not starvation and not mono-diets, but a balanced three-four meals a day in small portions.
• Foods that strengthen the nerves- this is lean meat, beef liver, fish and seafood, unpolished cereals, cottage cheese, bananas, greens, citrus fruits, asparagus.
• Synthetic vitamins Today they have a very narrow range of applications for laboratory-proven hypovitaminosis. In addition to vitamin D northern latitudes, for preventive purposes . Vitamins that strengthen the nervous system are group B, ascorbic acid, PP and vitamin D3.

Physical anti-stress barrier

Water procedures

They are able to normalize the tone of the nervous system due to thermal and reflex mechanical effects. Even at home today it is quite possible to take advantage of a relaxing bath, hydromassage or contrast shower. It is traditionally believed that the bath relaxes, and the shower tones the nervous system.

• In everyday life, baths are shown with a water temperature of 35-37 degrees Celsius. It makes sense to add solutions or decoctions of plant sedatives (valerian, motherwort) to the water. The duration of the bath is from 15 minutes to half an hour.
• Among the physiotherapeutic variations of baths, pearl baths are known (with hydromassage, creating the effect of many bubbles). The massage effect can be achieved due to the flow of water or air, which allows you to eliminate muscle tightness and not worry about trifles.
• In depressed states, and a tendency to, starting with the French neurologist Charcot, a contrast shower is used in different options. Its meaning is to stimulate and relax certain areas of the skin with a water jet of different temperatures, training blood vessels and nerves to adequately respond to stressful needs.

Bath

This is not just an antediluvian variation of temperature stimulation of the skin, but also a whole ritual that allows a person to tune in to cleanse the soul and body and get rid of everyday negative emotions (see). Combines physiotherapy and meditation.

hardening

This is a stressful variant of temperature exposure. It teaches the body to adequately respond to cold stress. mobilizing all possibilities. With prolonged practice, it leads to a paradoxical vascular response: instead of spasm, the vessels respond to cold by expanding their lumen. it is necessary to gradually, for a start, abandoning home shoes. Gradually moving on to dousing with cool water and exercising in the fresh air. Terminal options for hardening: dousing with ice water in the cold, swimming in an ice hole and walking barefoot in the snow.

Physiological methods of struggle

Breathing exercises

This is the simplest and most effective method of controlling vegetative reactions. Gives good results.

The most popular and well-known system of breathing exercises is the Buteyko method, whose adherents claim that they managed to get rid of even bronchial asthma and use forced breathing for any reason. In general, any exercise to delay the exhalation can reflexively slow down the heart rate due to inhibition of the sympathetic division of the nervous system. Also, slower or deeper breathing can calm and strengthen the nerves. To do this, you need to alternate a short breath with an extended exhalation and pauses after it.

• Relaxing breathing formula, where the first digit is the duration of the inhalation in seconds, with the “+” sign is the length of the exhalation, and in parentheses is the pause between breaths, : 2+2(2), 4+4(4), 4+6(2) , 4+7(2),4+8(2), 4+9(2), 5+9(2), 5+10(2), 6+10(2), 6+10(3), 7+10(3), 8+10(3), 9+10(4), 10+10(5).
• It is useful to make several exhalations through tightly compressed lips or long exhalations with an open mouth for a combination: “ho” or “he”.
• Rhythmic walking will also help set the rhythm. correct breathing. For four steps you need to take a full breath, for the next two - hold your breath, for the next four - fully exhale.
• You can also perform gymnastics while lying down or in a sitting position against a wall with a straight back.
• Lie on the floor, put your hands extended along the body with palms down. Breathe relaxed for a minute, then take a maximum breath and hold your breath for 4 seconds, then pull the exhalation as much as possible, trying to push all the air out of the lungs. Do five sets.

Massage

Relaxing massage is preferable, including stroking, rubbing, very light kneading of the extensors of the limbs. Therapeutic massage for the spine and vibrating for the chest. In addition to professional general or therapeutic massage, self-massage is shown. With muscle spasm, you can use shaking of the limbs (with or without holding on to the fingers). Fine vibration allows the muscles to successfully relax.

Relaxation practices may include:

• listening to your favorite music
• aromatherapy,
• yoga practice,
• swimming pool, etc.

Psychological help

Since we have found out that anything can trigger anxiety and nervousness, and some of those suffering from neurasthenia generally independently adjust external factors to their needs, then psychological training should move in two ways.

• Take control of circumstances.
• Soften the perception of traumatic factors, reduce their significance.

So the first step is to admit to yourself that there is a problem. And it’s not that in childhood, dad was sweeping with a belt, and mom was unhappy with academic performance, that they weren’t appreciated at work, and the loved one turned out to be a petty creature. There are many circumstances and they are everywhere, and the neurotic personality is ready to respond to any message from waiting for the end of the world to rumbling in the stomach.

Since childhood is over the horizon, you will have to take responsibility for your life on yourself, without dumping it on your parents, spouses, loved ones, young offspring or random people around you. With such a perception, they cannot be to blame for all the misfortunes that happen to us. Just a little, which we will also control.

• As soon as possible, we will stop communicating with everyone who is unpleasant to us. Or let's reduce this communication to the necessary minimum in the most correct and neutral form: “Yes. No. Thank you. Sorry". And this will be our spacesuit from unpleasant people, and they will not be able to break through it.
• Assertive behavior is polite firmness. It allows you to correctly defend your interests and adhere to your line of behavior even under the pressure of external circumstances.
• Solving problems as they come up. We will stop waiting for something to happen at any moment that will justify our hopes for some nasty gift of fate. And we will solve problems as they arise. Now and today. The past will have to wave the pen and stop digging into it. Plans for the future should be plans, and not an attempt to find one more reason to get excited.
• Present the worst case scenario. If we start to worry, it’s worth going all the way and thinking about the worst possible scenario. Then think about whether it is so scary and what can really be done to prevent this from happening.
• Learn to set goals and objectives. "What I want?" and “How to get it?”- quite reasonable questions to yourself that will help develop a plan of action and reduce the degree of neuroticism from not understanding what to do in the future.
• To stop worrying about health, go through a check-up and repeat the study no earlier than the doctor recommends. By adhering to a healthy lifestyle, you will reduce the risks of developing serious pathologies, and frivolous ones are treated or go away on their own.
• Write down everything that worries you on paper and for each item, make a plan of real actions that will help get rid of the problem. It will immediately be seen where it really exists, and where an elephant has been blown out of a fly.
• Keep yourself busy favorite, pleasurable hobby. An enthusiastic person has no time to delve into himself. He's just busy. Remember dopamine peaks, plateaus and declines. Give yourself a rest and switch.
• Try to evaluate things and events correctly. Try to approach your assessments objectively. Many values ​​eventually cease to be such. Is it worth killing nerves for yourself and others for them?
• Accept yourself. If only the most intelligent, beautiful and successful actually reproduced, the problem of overpopulation would not threaten the Earth. Nature came up with everything much more cunningly than we thought. We are ruled by hormones and transmitters that are triggered for any reason, almost like our anxiety.
• Get rid of guilt. You are not required to be responsible for other adults and independent. Let them solve their own problems.
• Lower the importance of episodes that disturb you. Don't get hung up. Switch your attention.
• Do not expect much from others and do not be afraid of their opinion.
• If no self-guided activities work at all, see a professional health psychologist, psychotherapist, or psychiatrist.

Techniques

Meditation

One of the most effective calming techniques anyone can master would be desire. Meditation is concentrated thinking that comes from Hinduism. More often it is a spiritual or health practice with elements of immersion in oneself in order to achieve perfection or at least peace of mind.

It involves detachment from external stimuli by adopting a certain position of the body, listening to relaxing sound stimulants or music that helps control concentration on sensations or internal visual images. In general terms, this is detached contemplation, which allows you to lower the significance of external stimuli, stop being nervous and become calm.

Faith

In difficult life situations, turning to faith often helps a person get support in a situation where secular methods do not work. The Church provides an opportunity not only to find solace and the opportunity to cope with psychotrauma, but also offers socialization, which in a secular society is quite difficult for certain categories of people.

Autotraining

This is a set of exercises for the formation of positive attitudes. Self-hypnosis, aimed at relieving mental and physical stress without outside help. Combined with muscle relaxation techniques. For example, with breathing exercises. At the initial stages, the patient is invited to learn the state of warmth in the limbs, heaviness in the legs, achieving them independently by repeating certain speech settings. In the future, it is proposed to learn how to call when closed eyes vivid visual images or a contemplative state. The technique is aimed at the formation of a supportive state or a decrease in the significance of irritating factors.

Cognitive Behavioral Therapy

This is a psychotherapeutic practice aimed at getting rid of the stereotypical perception of reality and psycho-traumatic factors. Here it is important that the work is carried out by the psychotherapist and the patient, whose active participation is essential. During therapy, it turns out what circumstances provoke the appearance of a problem, which provokes uncontrollable thoughts. How does this affect the patient in terms of ideas, experiences and behavior. At the same time, situations and provocateurs that trigger the alarm are gradually fixed. The psychotherapist proposes a program of work on correction. Most often, it includes specific exercises that should be performed in a traumatic situation, and are aimed at consolidating new skills to deal with anxiety. The goal of therapy is to change stereotypes of behavior and emotional state.

Pets

Do not neglect the advice to seek help from pets. First of all, this applies to aquarium fish. Watching them works better than any methods of psychorelaxation.

All the techniques presented in the article can be considered both in combination and separately, depending on the existing contraindications or preferences. Mankind has accumulated vast experience in the fight against nervousness, which you can only use in your particular case.

Rabindranath Tagore

From the moment of his birth, a person continuously develops and becomes stronger, adapting to the conditions of the external environment. At first, he develops by inertia, thanks to what nature has given him, but then the moment comes when his development largely begins to depend on himself. To increase his vitality, a person needs to develop all the abilities given to him by nature. But he must do it correctly, in accordance with the laws of nature, in order to strengthen his body and spirit, and not cause irreparable harm to them. In this article, I will tell you about how to strengthen the psyche through various methods in order to prepare yourself for the harsh reality in which we all live. With a strong psyche, you will withstand any pressure that other people will put on you and will be able to overcome any difficulties that fate throws at you. This world, friends, is cruel to the weak, so learn to be strong in order to survive even in the most adverse conditions and successfully defend your interests. And I will help you with this.

There are several ways to strengthen the psyche in order to prepare a person for various situations that cause most people with a weak one. unprepared psyche - panic, fear, anxiety, anxiety and other similar reactions. These methods are based on such things as: stress - necessary for training the psyche, faith - necessary for stabilization mental state, knowledge and intelligence - necessary for the stability and strength of the psyche, physical training- also intended for training the psyche, since it also creates stress for the body, discipline / self-discipline - necessary for a person for self-respect and success in business, self-control - it allows the psyche not to loosen due to all sorts of weaknesses, self-confidence - necessary to achieve one's goals, flexible thinking - necessary for adapting and adapting to a new, unusual situation, as well as for solving complex problems and tasks. All these and many other, less significant, let's say, tools for training the psyche are closely interconnected, therefore, when training one's psyche, a person works with all of them, or with most of them.

Stress

As a matter of fact, stress is at the heart of all the methods by which you can train, pump the psyche. Stress is the foundation of any psychological preparation. But for effective training of the psyche, it is not the stress itself that is important, but its correct dosage. A weak stress effect causes discomfort, irritation, inconvenience in a person, but does not destroy his psychological defense enough, which is necessary for its subsequent restoration and, at the same time, strengthening, thanks to the adaptive and adaptive capabilities of the body. And too much stressful impact can break a person, cause him depression, apathy, depression, indifference to his fate. Strong and prolonged stress destroys the body, weakens its immune system, or, more simply, kills it. With strong and prolonged stress, the psychological protection of a person completely collapses, and it may take a very long time to restore it, or even it may not be restored at all, at least completely. We know how it happens when people, as they say, break down and then live all their lives in fear, anxiety, depression, in a state of depression. Therefore, the dosage of stress is very important. Just as you can’t overload your body during physical training so as not to overstrain and cause irreparable harm to the body, it’s also impossible to overload your psyche beyond the norm (based on individual characteristics organism) so as not to disturb it. It is necessary to calculate your resources, energy and time that your body needs to recover.

How to pump your psyche with an acceptable dose of stress? This can be done with the help of simulated situations that would artificially cause you stress, comparable to the stress in which a person experiences strong pressure and discomfort in natural conditions. Here it is very important to know your capabilities in order to create for yourself exactly such conditions that would not injure your psyche, but would force it to strain to a certain level. This method can also be called a role-playing game, in which a person performs a certain role in a certain situation.

A simple example. Suppose you are afraid public speaking and want to prepare yourself for them, that is, to conduct psychological preparation for public speaking. What do you need to do for this? The most elementary thing is to train, rehearse. At first, you can imagine that you are speaking in a large hall in front of a large audience and practice your speech, as well as those possible provocative situations that can confuse you and make you feel uncomfortable. A good imagination will allow you to work out a lot of the details of the upcoming performance and thus prepare your psyche for it. You can start by speaking in front of a small and familiar audience, which will help you loosen up and gain self-confidence, and at the same time develop your public speaking skills. For example, you can perform in front of your relatives or friends, then in front of colleagues at work, and so on, in ascending order. The stress that you will experience in these cases - you will, let's say, be able to digest - it will cause insignificant, replenishable damage to your psyche. And while recovering, your psyche will be strengthened in order to adapt to the load that you subjected it to. Everything is like with training muscles - which are stressed during exercise, destroyed, and then restored and become more elastic, voluminous, enduring, adapting to the loads they were subjected to. The psyche is strengthened in a similar way. Stress destroys it protective structure, then restoration and strengthening takes place - the psyche adapts to external conditions. Therefore, these very external conditions must be modeled by exposing yourself to moderate, depending on your personality traits stress. In other words - what are you afraid of, what you don’t like, what causes you terrible discomfort, prepare yourself for that, by imitation of the corresponding situation, either in your imagination, or, if possible, in reality, for which periodically, by efforts will, pull yourself out of your comfort zone into unusual conditions and create stressful situations for yourself to mobilize all your internal resources.

It's like in military training - soldiers are created conditions that are as close as possible to combat and they are taught to behave in these conditions in a restrained, competent, disciplined way, that is, they train their psyche and skills. We also have to prepare ourselves for various conflict, extreme, non-standard, dangerous situations, with the help of simulation situations and our own imagination.

Faith

Faith has a truly great power, although it may not be powerful in itself, but sufficient to use it to temper your psyche to a state where nothing and no one can suppress you morally. Faith helps people survive, it saves many in difficult times, even those people who are skeptical about religion. After all, the point is not who or what we believe in, but what we believe in general. Faith is based on a person's firm conviction of what is not, but what can be. For example, a person may be convinced that in this world there is some great force of a universal scale that will help him in a difficult situation, guide him on the right path and help him overcome any difficulties and hardships.

No matter how unscientific it may sound, we all believe in something, some in evolution and the big bang theory, and some in God and life after death. How faith affects the human psyche can be understood by the placebo effect and by how people, believing in their rightness and in God, boldly go to death, ignoring such a powerful innate instinct as the instinct of self-preservation. It follows from this that in something or in someone, best of all in yourself, you definitely need to believe, but not blindly, so as not to become an insane fanatic who rejects everything except his faith, but with a significant share of reason. For example, if you first inspire yourself, and then convincingly prove what a great person you are and that you can do everything in this world, then over time you will begin to believe in your own exclusivity and omnipotence, and your psyche will become strong, like steel. And if other people do this, preferably those whom you respect and appreciate, if they inspire you that you are exceptional, special, great, strong, smart, the best or one of the most the best people in the world, then your self-esteem will begin to go off scale, you will become a self-confident person who believes in your exclusivity and the unlimitedness of your own capabilities. There are actually no problems with this, contrary to the opinion of some experts who argue that inflated self-esteem and self-confidence make a person inadequate. It's all about competent suggestion and self-hypnosis, in which a person tunes in to actions, to victories, and not just content with himself.

That is why, friends, not everyone can instill in a person faith in himself and his strength. And not everyone can be a spiritual mentor. Therefore, faith in God can be different. For some people, God is the master who needs to be obeyed, and for others, he is the one who created the laws of Being, the laws of nature, the laws of the Universe, according to which we are all forced to live, therefore, everything that a person does in his life, with what -the point of view will still be correct. This relieves people of the guilt that so often weighs on our psyche, preventing us from developing and achieving our goals. But the main thing is the feeling of one's own elitism and significance, thanks to which a person feels very good, he is pleased with himself and is confident in himself, his psyche is strong and able to withstand any test. So a strong faith is a strong psyche. But at the same time, you need to believe reasonably and in the reasonable, and not blindly and in what is not and, by definition, cannot be. And in order to gain faith, you need to, either with the help of someone's suggestion, or with the help of self-hypnosis, inspire yourself with the conviction of what your idea of ​​your own exclusivity, your strength and power, the value of your life and the correctness of your life will be based on. life path. I recommend that you gain faith in yourself and in your special destiny, as well as in the fact that there is a higher mind over man, expressed in the unshakable laws of being, who wants us to be strong and transform this world according to our ambitious desires and the most unusual and big dreams.

Knowledge and intelligence

Knowledge and intellect further strengthen the human psyche, since they can strengthen his faith if they do not contradict it, but enlighten him in what he believes. Therefore, the more a person knows everything, the more he can find an explanation, and the less he will be subject to excessive panic and fear. If you and I know that thunder rumbles because the sharply heated air forms a shock wave, and not because God is angry, then we are not afraid of thunder and do not believe those who scare us with it, as a punishment from God, and therefore our the psyche is more resistant to such phenomena. And with the help of intellect, we can solve various problems and tasks that are not intellectually enough. developed people can cause panic, fear, uncertainty, anxiety. Ignorant people are more trusting and more prone to submission, because they do not rely on themselves, they are looking for those who will solve all their problems for them, who will save them from fear, who will take responsibility for their fate, who will give them everything they need. what they need. Therefore, the more you read, watch, listen to smart things and communicate with smart people, as well as solve various kinds of tasks and problems - gaining knowledge and developing your intellect, the stronger and more resilient your psyche will be. Increase the level of your knowledge and develop your intellect, and you will become a morally and mentally prepared person for many of life's difficulties. Where one person is confused and does not know what to do, you can find the right solution and calmly sort out a non-standard, unfavorable, difficult situation. No wonder they say that knowledge is power, and the intellect that allows you to manage this knowledge and can generate it is a great power.

Physical training

Physical training has the same strengthening effect on the human psyche as it does on muscular system. No wonder they say - a healthy mind in a healthy body. After all, a lot depends on the physical form a person is in: his well-being, health, self-confidence, as well as his attitude towards himself and self-satisfaction - after all, decrepit and weak person cannot be completely satisfied with himself, because of his physical weakness, and this negatively affects his psychological state. Therefore, by strengthening his body, making it more resilient and healthy, a person simultaneously strengthens his psyche, as it is also subject to stress. In addition, a variety of physical exercises, if they are performed regularly and aimed at achieving tangible, visible results, help a person develop discipline and willpower, which in turn have a positive effect on his character - they strengthen him, and therefore strengthen the psyche person.

Problem solving

A good training, both for the psyche and for the mind, is the solution of various problems, for the beginning of one's own, and in the long run also of others. Problems cause stress, which, as we already know, destroys our psyche, and as the problem is solved, we develop our mind, restore the psyche and strengthen it. Strictly speaking, life constantly throws up problems for us so that we solve them and become stronger. What do a lot of people do? They run away from problems, close from them, they don't want to solve them, they don't even want to think about them. And by this people deprive themselves of the opportunity to become stronger, more adapted, more developed. You don’t need to run away from problems, on the contrary - they need to meet halfway if they are inevitable, and actively solve them - this is an excellent training for the mind and psyche. By solving problems and tasks, especially non-standard ones, a person expands his capabilities, he becomes more resistant to stressful situations and gains self-confidence. Therefore, a problem is a blessing, and many problems are a great blessing, they must be in a person’s life. Of course, problems should be tough for a person, both in terms of their number and in terms of their complexity, so you need to start by solving minor problems that exist in the life of every person, and then move on to more complex problems, including stranger. Ultimately, one can engage, at least at the level of theory, in solving global problems by making oneself significant part of this world and becoming one of those on whom much depends in this world. Just imagine what it means to solve global problems, and against their background all these petty problems that most people regularly face in Everyday life, look like an insignificant trifle, small nuts, which are easy to crack. When solving complex global problems, a person thinks big, he feels greater and more powerful, he is at a higher level of consciousness, his ambitions are grandiose. But before thinking about global problems and higher matters, it is necessary to learn how to solve simpler, mundane, everyday problems.

Go beyond your limits

To strengthen the psyche, it must be partially destroyed, and in order to destroy it, as we have already found out, stress is needed, which can be caused artificially, or you can be exposed to it naturally. Fortunately, there is more than enough stress in our life, sometimes there is so much of it that it ceases to be a blessing and begins to do us great harm, as it destroys our mental protection, but at the same time, due to its intensity and duration, it does not allow it to recover. . In order to adapt yourself to stressful situations and thoroughly pump your psyche, you need to be able to go beyond your capabilities, and for this you need to always and in everything go to the end, squeezing all the juice out of yourself, as is done in sports. In this life, the one who goes to the end wins, and the winner receives great satisfaction from his victories, which concretes his psyche. The winner is always more self-confident than the loser, so any victory, even the smallest one, strengthens the psyche. Therefore, all your victories must be recognized and exalted in order to remember your capabilities, develop them and strive for new victories. But in order to win, you need to go to the end, you need to act at the limit of your capabilities and not give up.

In matters that are especially important to you, always act to the limit of your capabilities - accustom yourself to the maximum calculation and full dedication when you need it. It will not work to constantly act at the maximum - a person will not have enough energy or strength for this. But in the most important situations - you need to be able to give all the best. Train your endurance, both physical and mental. To do this, starve yourself, deprive yourself of sleep for a long time, start doing some physical exercises with full dedication until the muscles stop listening to you, load your brain to the maximum, for example, using the solution huge amount problems, puzzles, or through thoughtful reading until your head boils. You don’t need to overload yourself like that all the time, only sometimes to accustom your body to an increased stress load, and to expand your capabilities. Prolonged overload of the body is fraught with a weakening of the immune system, so you do not need to constantly keep yourself in suspense. We have one body - it must be protected.

In everyday life, bring all your affairs to the end, never quit what you have started without an urgent need, even if it does not seem as interesting and profitable as it seemed before - it still needs to be brought to its logical conclusion - you need to squeeze everything out of it that only you can prove to yourself that you are not a weakling, that you have character, that you can act and achieve results, no matter what. It's hard, painful, scary, disgusting, unbearable - be patient! Don't let yourself relax - that's the worst thing. Nosebleed, get the job done. Grit your teeth, keep doing what you are doing until you achieve at least some result, preferably a successful one. This is how stamina is developed, this is how character is tempered, this is how the psyche is strengthened.

Mind training with stimuli

In continuation of the foregoing, one should also point out another important point in the training of the psyche with the help of stress. To improve mental and psychological stability, a person needs to periodically train his psyche with the help of various kinds of stimuli that would force her, the psyche, to work at the limit of her capabilities. Loud noise, bright light, unpleasant smell and taste, pain, hardening of the body, mental and physical overload, as well as extremely negative information that generates fear, a sense of danger, anger, bewilderment, other negative emotions - with the help of all these stimuli, time is needed from time to load your psyche, thereby increasing its adaptive capabilities. It is possible, for example, to combine complex mental activity with simultaneous listening to loud and extremely unpleasant music in order to develop the ability not to be distracted by various stimuli while doing important work. You can annoy yourself with bright light, say, at night, waking up on an alarm clock and immediately turning on a bright light in order to subject yourself to severe stress through one of the senses. In addition to this, it will be useful to start some kind of mental and / or physical activity, then the load on the body, on the psyche, will increase significantly. With an unpleasant smell and taste, come up with some exercises yourself, there can be many options, just like with painful sensations. Find something to torment yourself with. As for negative information, find exactly such information from which you are most tense - afraid, angry, indignant, and so on. Accept this information and think it over carefully in order to get used to it and make it the norm of your life, so that in the future it does not shock you and does not have a destructive effect on your psyche. In general, force your body, your nervous system, your psyche, which is a property of the nervous system, to tense up. Use different stimuli for this purpose, both artificially created and natural.

deprivation

Again, in continuation of the above, it should be noted that in order to strengthen the psyche, it is periodically necessary to deprive yourself of not only pleasures, but also the things necessary for life that are related to the basic needs of a person, in order to thus adapt your body to discomfort. Cold, hunger, fatigue, pain, suffering, all this, as we have already found out, causes stress. All of this needs to be experienced. Sexual abstinence should also be in a person's life so that he can, when needed, live without what he needs. The ability to do without even the most necessary - makes a person more adapted to life and less prone to manipulation. Therefore, periodically create Spartan living conditions for yourself, so that, unlike other people, you can remain calm and composure in situations that many people, due to the nature of their lives, are not used to. And in life, anything can happen, sometimes a person can be left without even the most necessary for his existence. And where one person can break down, say, without eating for a couple of days, the other will remain calm even in absolutely inhuman conditions - and survive. In general, the more we have, the more difficult it is for us to give up all this, which means that it is easier to control us through fear. Whereas a person who has nothing to lose is not afraid of anything. And a person who is accustomed to comfort is more susceptible to influence from other people. It is not for nothing that during times of economic crises it is not the poor who are thrown out of the windows, but quite wealthy people, even if they are ruined, but at the same time they have the potential to restore their financial situation. Unpreparedness for hardships makes them vulnerable to adversity, their mind and psyche are not ready for defeat, they cannot imagine life without everything they had and what they lost, so they commit suicide. But is it right? In my opinion, no. It is better to prepare in advance for such adverse situations - by accustoming yourself to absolutely any life, even one in which there is nothing. And we can always die.

Responsibility

Many people do not attach sufficient importance to such a quality as responsibility, but in the meantime it makes the human psyche more stable and his mind brighter. A responsible person never attaches paramount importance to external circumstances - he always thinks about what exactly he can do in order to change, improve his situation. Other people can really be the culprits of our troubles, I do not deny this, because we are all dependent on each other to one degree or another. But the fact is that we must always look for an adequate response to any encroachments of other people and in general external factors on our interests, on our well-being, on our lives. If you find yourself in a burning building, you will not blame the fire for threatening your life - you will not shift responsibility for your life to external circumstances - you will try to save yourself by taking responsibility for your life. This is how we should act in all other life situations, regardless of who and how prevents us from living, who puts spokes in our wheels. Because our well-being, our life is our business, our concern, our problems. So develop responsibility in yourself and your psyche will develop in parallel.

Rest

As with muscle recovery, good rest is essential for mental recovery. Be sure to get enough sleep, especially after a lot of stress, eat well, relax physically, walk, have fun, take time to just sit in peace and quiet and think. In other words, give your body time to recover. A good rest for strengthening the psyche is just as important as a good stress load, so you definitely need to find time for it.

Summing up all of the above, I repeat once again that in order to strengthen your psyche, you must periodically expose your body to moderate stress using various techniques. The increase in stress load should be smooth, based on the individual capabilities of a person, which each of you can determine through self-experimentation and self-observation. Periodically, you can and should bring yourself to physical and emotional exhaustion, through all sorts of irritants, squeezing all the juices out of your body and mind. But then it is imperative to give your body enough time to recover and strengthen. So run yourself from time to time through fire, water and copper pipes, thus tempering your psyche. In this world, you must be strong in order to survive and live. And I hope you will.