How to strengthen the nervous system at home. How to strengthen the nervous system

Each stressful situation hits the human nervous system with a direct blow. The union of nerve formations permeates the body, regulates the work of each internal organ. Constant stress disables this structure, which affects the mental and physical health person. How to strengthen nervous system and prevent breakdowns. Common methods are known.

The first step towards the restoration of the nervous system. To strengthen the nerves, first of all, you need to limit yourself to:

1. alcohol. The body of a person who abuses alcohol is constantly intoxicated. This is due to the component of alcoholic beverages - ethyl alcohol. Ethanol rightfully occupies a leading place in the list of strong poisons, it has a detrimental effect on nerve cells. After the first portions of alcohol enter the body, the nervous system is excited. With the regular use of alcohol, there are overloads that put the nerves out of action. Along with this, a person’s mood changes dramatically, memory functions are disturbed, and performance deteriorates.
2. Tobacco. Smoking is also a detrimental effect on the nervous system. When ingested, nicotine and tar contained in cigarettes constrict blood vessels. This causes a lack of oxygen in the body, which causes nerve cells to die.
3. Energy drinks. Contains taurine, caffeine and guarana extract. Each of these substances affects the nervous system, forcing it to work in an enhanced mode. The constant use of these drinks wears out the nerves: a person feels lethargy and apathy, his performance decreases and his interest in life disappears.

To normalize the functioning of the nervous system, limit the use of these substances to a minimum.

Physical activity, distributed evenly according to the person's regimen, helps to stabilize the nervous system. For strengthening use:

1. Morning gymnastics. 10 minutes after waking up, drink a glass of warm water and start exercising. These are squats, spreading the arms to the sides, rotating the body, lunges and other simple basic exercises. The duration of such a charge is 5-10 minutes. Such training is useful for the nervous system and for the body.
2. Physical education during the working day. Five-minute breaks with simple physical exercises have a calming effect on the nervous system. This method is suitable for those people who work part of the day in a sitting position. For example, you can get up from the table every two or three hours, stretch your legs, arms, neck and shoulders. Take walks, at least within the building.
3. Walking before bed. Another simple and affordable way which has a calming effect on the nervous system. Hiking every night helps the body recover after a hard day's work. The pace of the walk is calm, lasting 30-40 minutes. It is better to take a walk right before going to bed, so that after it you just take a shower and immediately go to bed.

Breathing exercises

Special breathing exercises have been developed to calm the nervous system. Here is some of them:

1. Take a seated position, close your eyes and relax. Then you need to pinch the left nostril with the thumb of the left hand, inhale with one right. Exhalation is done through the left nostril, the right is pinched with the ring finger. Such an exercise calms the nerves, but it is better to do it during the day, and not before bedtime.
2. Standing in the fresh air, take a slow breath, while raising the collarbone. Exhalation is also slow, while the chest stretches down.
3. Take a sitting position, straighten your back and take a slow breath. At the same time, mentally stop looking at parts of the body (starting from the tips of the toes to the chest), lingering on every 3 breaths.
4. The standard breathing exercise calms and normalizes the nerves: slow inhalations-exhalations, while counting to ten.

Relaxation through breathing exercises often prevents an impending nervous breakdown, and also becomes a preventive measure to strengthen the nervous system.

hardening

This method consists in regular exposure to the body physical factors. When choosing a method, the sequence of hardening is important. You can harden the body with the help of:

1. For beginners, a contrast shower is suitable: alternate dousing with warm and cool water. With each procedure, the temperature of the water is lowered so that it becomes cold by 5-8 times. Thus, at the final procedures, the hardened person pours either warm or icy water on the body, due to which a contrast is created.
2. The next step will be dousing with cold water. To temper the body of a person who constantly practices a contrast shower, each time you need to increase the duration of dousing with a cold stream by 10 seconds.
3. For those who are not suitable for hardening with water, dosed exposure to ultraviolet radiation is used. In summer, this is daily exposure to the sun for 12-15 minutes, in winter - a visit to the solarium. It is important to observe the measure, otherwise there is a risk of harm to health.

A person who regularly tempers the body also strengthens the nervous system.

Proper nutrition

Compliance with the basics of proper nutrition is also beneficial for the structures of the human body. Products that strengthen the nervous system include:

• Fresh vegetables, fruits and berries are a natural source of vitamins and minerals, fiber. The use of these products improves mood, as it normalizes the functioning of the nervous system.
• Natural sources of protein. These include meat and poultry, dairy and dairy products, eggs, fish and seafood, which increase reflexes and improve memory.
• Sources of healthy fats. These include nuts and seeds, olive oil, some types of fish. The use of these products increases emotional stability.
• Sources of healthy carbohydrates. These are primarily cereals and legumes. Healthy carbohydrates are the main energy source for brain cells. With a lack of cereals, a person feels weakness, apathy, fatigue and headaches appear.
  The amount and balance of carbohydrate, protein and fat sources during the day correspond to the individual characteristics of a person.

Daily regime

Compliance with the regime is the main aspect for a person who wondered how to maintain a healthy nervous system. Daily sleep for at least eight hours a day restores the body and strengthens the human nervous system. Insufficient sleep has a very negative effect on the psyche. A person who is in a state of constant lack of sleep is prone to stressful situations, as the emotional state becomes unstable.

Folk ways to strengthen the nervous system

To strengthen the nervous system, folk remedies use recipes that have been tested for centuries:

• Tea from oregano, brewed to taste, will help relieve nervous tension.
• Herbal infusion of raspberry and blackberry leaves (3 tablespoons per 0.5 liters of water) will help you forget about the stress.
• Mint tea with a slice of lemon will invigorate.
• Primrose infusion (4 tbsp per 0.5 l of water) will help you wake up.

Thus, herbs are suitable for strengthening the nervous system, as they are natural components and do not cause harm. However, in the treatment of folk remedies, some types of plants cause allergies, so it is better to consult with your doctor before use.

We are so accustomed to trusting our health to medicines that the very idea of ​​​​being able to strengthen the nerves and psyche without pills seems somehow rebellious. This should be something that causes misunderstanding among friends, how to get carried away with palmistry or be treated by a fortune-teller grandmother. Everything from the fact that two stereotypical areas are densely occupied in the head of the average layman: medicine and near-medicine.

Medicine is good: people in white coats, each of whom spent at least 6 years in a prestigious university. Laboratories, scientific research, complex equipment and, most importantly, control. The doctor better take care of your health, otherwise he will get in trouble with the law. The same can be said about drug manufacturers and pharmacists who sell these drugs. Yes, doctors sometimes make mistakes, but if this happens to such specialists in their field, then how often should non-traditional “healers” make mistakes? All time?

Medicines are crutches that we are so used to that we think of them as extensions of our own legs. But for most of history, mankind has managed to do without them.

Near-medicine is already more difficult. A lot of good examples self-treatment, as well as treatment with non-traditional means, many of which are very favorably treated by evidence-based medicine. But there are even more frightening examples associated with fanaticism, delusions and deaths: homeopathy, Scientology - "that's it." And the main argument is the proven placebo effect. If you convince a person that he will get better, then this will definitely happen. How can quackery of all stripes not flourish on such fertile soil and how not to get lost here?

The path that we recommend is quite simple, there is nothing charlatan and placebo-oriented in it, it's all about the approach. If we return to the comparison of medicines with crutches, their benefit is obvious only when your legs are broken. If everything is normal with the legs, crutches-medicines are not needed, moreover, you can easily maintain and maintain the norm without them. Medicines are an extreme case, but you need to learn not to take yourself to extremes.

How to strengthen the nerves and psyche without pills? We invite you to enroll in acting classes! Creative self-expression, relaxation techniques and proper breathing are the key to strong nerves. The teachers of the Benefis studio tell you what methods of dealing with stress you can use today.

Spread your attention

Constant scrolling in the head of unpleasant situations, especially those that have not yet occurred, is a real test for the psyche. You can’t get away from negativity in real life, it’s impossible to escape from this, but you can live the situation once instead of a hundred. Here is a Buddhist parable:

“Once two monks, who were strictly forbidden to touch women, met a young girl near the river. The girl needed to cross to the other side, but the current was too strong, and she turned to the monks for help. One of the monks put her on her back and carried her across the river, after which the girl thanked her and went on her way. For the rest of the day, the second monk did not utter a word, but in the evening he could not stand it and said:

You know we're not allowed to touch women! Why did you break the ban and carry her across the river?

The first monk replied:

I carried her on my back for only 10 minutes. You carry it for the rest of the day."

Do not concentrate on the past, no matter how important it may be, disperse your attention. What is happening around you at the present moment is more important than what has already happened.

Don't hold back your emotions

We are taught to restrain ourselves from childhood: you can not scream, run, laugh out loud or cry. Everyone around them only does what they “shush” and look reproachfully. The child gets used to keep desires, feelings, fight with himself, constantly limit himself in self-expression. This habit passes into adulthood, a person becomes the bearer of hundreds of different masks. Hiding your true face seems normal and right.

And everything would be fine, but emotions do not disappear from the fact that they are kept inside. Containment is the path leading to psychosis. This does not mean that you can allow yourself everything that comes into your head, because extremes are always destructive, but the potential of the emerging emotion must be realized. Contrary to stereotypes, this can be done politely, correctly, ethically. Just be honest, find ways to express how you feel, and not hide the real you behind an imaginary image.

Build Self-Esteem

Confident people are the least nervous, we know about this, for example, by the expression "the cap is on fire on a thief." This means that those who feel guilty will give themselves away by behavior. But complexes are a very tricky subject, as a well-known cartoon character would put it. They make a person feel guilty even where there is none and never has been. It seems to a notorious person that everyone around him evaluates, that something is expected of him, that there is a bar of conformity, to which he constantly falls short. Such a person is afraid that they despise him, that they laugh at him. This fear is no less than the thief's fear of exposure. Nervous tension is a natural companion of such people.

Strengthen your physical health

It is not necessary to be an athlete, go to the gym every day or run a marathon in one breath. Physical activity should be exactly what your body needs for healthy functioning. And what about the nerves? The nervous system is the same set of organs as any other. Like the rest of the body, it needs:

• in cell renewal;
• in saturation with oxygen and nutrients;
• in protection against the effects of harmful factors such as toxins, viruses, aging processes, etc.

This means that it is directly affected by nutrition, blood circulation and the state of the immune system, which are also interrelated with each other.

The second factor is psychological. No one wants to be fat or too thin, everyone gets on their nerves with diseases, weaknesses, shortcomings appearance. Poor health contributes to the development of complexes, which we wrote about above. The psychological attitude “I am sick” puts a person below others and makes them experience the difference.

Meditate

Meditation is not esoteric practice, there is nothing magical or religious about it, treat it like an exercise to strengthen the nerves. The essence and complexity of meditation lies in the “calming down” of the activity of the mind. If you listen to what is happening in your head, you will quickly realize that thoughts create real chaos in it. Meditation masters compare attention to a monkey that jumps from branch to branch, where the branch is the new object of attention. Meditating, a person trains this "monkey" in such a way that it concentrates on one thing or nothing at all. The last option is a kind of mirror: everything that happens around you is reflected in consciousness, but does not interact with it, does not cause thoughts, does not steal attention.

Get your way

And again we are talking about self-esteem and complexes. A sure way to get a nervous breakdown is to constantly experience dissatisfaction with yourself and your life. When anger is vented at you, whether it’s a boss, an older brother or a loved one, you immediately put in front of him the real reason for the breakdown: “I understand that the girl left you, and you are not in the mood, but what does it have to do with me?”. However, what is obvious in others is not so easy to notice in your own character.

Keep this fact in mind - the less you meet your own expectations, the more nervous you become, the more your nervous system is shaken.

But you can't live a life where girls don't leave you, you don't get fired from your job, you don't get parking tickets, and so on. Negativity will get you even in a glass ball, such is life, there is no point in fighting it. It is important to quickly eliminate the consequences of negative events.

• Dropped by a girl? Do not suffer, look for new acquaintances.
• Lost your job? Onward to interviews.
• Didn't get what you planned? Just start over.

Surround yourself with positive communication

One person can evoke a whole range of emotions in another: from love to hate. At the same time, a person is not a sign on a pole that always annoys you the same way, he is different, and much will depend on what emotions you yourself share with him. Not everyone sees negativity in communication as a problem. For many, this is something like work fatigue – a necessary evil. But is it inevitable for you? What if there were ways to reduce stress by canceling unwanted contacts? If so, then by doing this, you will stop wasting precious psychic energy into emptiness, you will stop exhausting yourself.

Get creative

A creative hobby is good because it can combine everything written above. This is positive communication, and the realization of goals (creative, but these are also goals), and a way to express emotions, and training to fix attention. This is because creativity is a small model of life in which you can let yourself go as much as possible without the risk of being misunderstood or something bad happening. An ideal creative hobby is a theater where everyone can strengthen the nervous system and psyche with folk remedies, without vitamins and medicines.

Learn to be aware of your emotional state

Mindfulness of the state of mind is taught by meditation, but it is an exercise that you do at home. AT life situation, for example, in a dialogue with someone not very friendly, you will not be able to meditate, and emotions will definitely overflow. In order not to earn yourself a nervous breakdown, turn on the "observation from the side" mode. That is, in addition to participating in the conversation, try to evaluate it from a third person. So you will understand when you are carried, when to slow down, etc.

Laugh and joke more often

Humor is the best antidepressant, it helps to improve mood, restores a positive atmosphere. People who are capable of self-irony almost do not suffer from nervous tension, because they laugh at themselves from the heart, where others grind their teeth. Humor is an alternative to feelings of shame, anger at oneself, annoyance and dissatisfaction. You can develop the ability to joke subtly, including on yourself, with the help of good literature and theater. Modern "humorous" shows have little in common with real irony and satire, their task is to make the masses laugh. And to appreciate real wit, you need an appropriate level of intelligence.

You can follow all these tips at the theater courses of the Benefis studio! Our classes help to be liberated, stop holding back your emotions and being ashamed of them. It is much easier to do this by incarnating in certain characters. There is always a friendly atmosphere in the lessons, we support each other, develop together and fight our fears (for example, fear of public speaking). You can pump up your sense of humor at special stand-up courses.

The health of the autonomic nervous system determines the normal functioning of all body systems. Supporters of the psychosomatic theory are convinced that stress for various reasons inevitably lowers the local immunity of various organs, which in most cases provokes diseases. There are many ways to restore and strengthen mental health for both adults and children. This may be therapy from specialists, taking medicinal and herbal remedies. Not the least role in strengthening the nervous system is played by lifestyle.

Stress tolerance in adults and children

A child is born with an immature nervous system. Most intensively its development occurs in the first years of life. It is the nervous system that helps the baby to adapt normally to the world around him.

The main differences in the tolerance of stressful situations in a child and an adult:

1. 1. In the first months of life, babies develop trust in the world around them, the basis of which is relationships with their parents. Therefore, all calls - screaming, tears, crying - should not remain unanswered and with the help of adults. Children do not cry just like that, only when they feel bad. It is important for parents to know this and treat the tantrums and whims of the child with understanding.
2. 2. Children are not independent. Their brains are not yet working in such a way that they are able to come up with an algorithm for solving a problem. They need the participation of adults for this.
3. 3. Due to poor life experience, children are much more impressionable. An event or fact that seems like a trifle to adults is a serious problem for them. To help your child cope with stress, you need to look at the situation from the position of his worldview.
4. 4. Ways to recover from stress are also different. A healthy lifestyle and sleep are considered a general factor that strengthens the nervous system. But a psychologist, psychotherapist, hobbies, entertainment for children up to a certain age will not help. The attention and love of parents is the main thing that they need in turn so that their psyche is healthy.
5. 5. Many events happen to kids for the first time, so for them this is something new and unknown. Even if the emotions are positive, the events are still accompanied by experiences.

Ways to strengthen the nervous system and psyche

To strengthen the nervous system of both an adult and a child, you need to consider:

• congenital personality traits - temperament;
• current state of mental health;
• age and gender;
• opportunities and living conditions.

Majority effective ways it is easy to implement at home, if we are not talking about serious mental disorders.

Lifestyle

A healthy lifestyle is the best prevention that will help you endure all emotional upheavals without medication. Its main components:

1. 1. Healthy sleep. The body just needs to recover and rest, and this happens during sleep. Young children who have an unstable sleep pattern are more impressionable and nervous.
2. 2. Complete nutrition. Trans fats, sugar, caffeine and alcohol, depress the nervous system. The human diet should consist of a large number of vegetables, fruits, nuts, cereals, lean meats, fish, seafood, eggs and dairy products. The child's diet should be rich in slow carbohydrates and proteins, because he moves a lot and grows quickly. It is this set of products that favorably affects the physiology and psyche. The habit of eating properly and balanced will save you from a common mental disorder - food addiction.
3. 3. Regular exercise, suitable for health and temperament. Yoga, breathing exercises will help calm the nerves.
4. 4. Relax procedures - you can take a warm bath with aromatic oils and herbs, massage the body and its individual parts.
5. 5. Hardening - these procedures will help strengthen the central nervous system and physical health.

Daily routine, proper nutrition, massage, physical activity and positive emotions are the main ways to strengthen the child's nervous system.

Pharmacy preparations

In addition to a balanced diet, vitamins will help restore the autonomic nervous system and improve its condition:

• A, C - strengthen nerve cells and the immune system in general;
• E - helps to cope with fatigue, makes the body more resilient;
• group B - reduce nervousness and promote concentration, B6 strengthens the nervous system of children, helps with insomnia, B12 relieves blues;
• D - increases vitality and has a positive effect on mood.

You can take vitamins of one type or their complex compositions.

To combat mental disorders and to strengthen the nervous system, drugs are used. It is better to give preference to herbal products. They are selected depending on the goals and severity of the patient's condition. The most popular: Persen Forte, Valocordin, Afobazol.

All drugs can be taken only as directed by a doctor after a comprehensive examination. In the case of individual selection, they are able to cure the disorder.

ethnoscience

You can strengthen the nervous system and psyche with the help of folk remedies:

1. 1. A decoction of potatoes boiled in their skins. The tool has a beneficial effect on the cardiovascular system and calms the nerves. It is in it that the highest content of an important trace element - potassium is found.
2. 2. Decoctions of herbs: lemon balm, chamomile, centaury, mint, wormwood, lavender, motherwort. Recipe: pour a teaspoon of dried herbs or a mixture of several herbs with boiling water and insist in a water bath for 10 minutes. After that, they are allowed to cool and infuse and take either 2 tablespoons three times a day, or add this amount to tea.
3. 3. Kalina. Grind the berry with sugar, let it brew for several days and eat 3 tablespoons a day. You can make a decoction of berries and drink a glass daily.
4. 4. Baths with the addition of essential oils of coniferous and citrus fruits. You can make a decoction of the cones and needles of any coniferous tree and add it to the bath.

Folk remedies will not bring effect in case of mental illness. But they will strengthen the human nervous system if these pathologies are not present.

First you need to recognize the reasons for concern. According to Dr. Kurpatov, the cause of depression is anxiety. He names 3 main factors and effective techniques with which you can get rid of the problem:

1. 1. Tragic events. The psychotherapist urges to observe the main rule - to think about the living, that is, about yourself, because it was the person who survived the catastrophe and loss who remained to live in difficult circumstances. Despair and depression are not the best memory of departed loved ones and a burden for those who are still alive. A person must accept the situation and instead of suffering and screaming about injustice, remember the much that he has left and build his life further. The reception that Andrey Kurpatov offers: a person must imagine that he himself died, and answer honestly to himself the question: "would I like my loved ones to suffer like this instead of living on and remembering me with love?"
2. 2. A series of daily problems. These may be difficulties in relationships with loved ones, failures at work, tense financial situation, illness. It is necessary to recognize that these problems are not as significant as one imagines, and instead of exaggerating their scale, reduce them. Effective reception- replace the thoughts "my life is worth nothing" with "my difficulties are worth nothing."
3. 3. The problem of choice. It is human nature to be anxious, choosing between professions or ways of earning, deciding: to act or not, to speak or be silent. In this case, it is important to learn how to switch to other areas: if you are unlucky in your career - busy with your personal life and vice versa. It is important, while focusing on difficult choices, not to miss the other opportunities that life provides.

Next, you should get rid of depressive thoughts. Finding out the root of anxiety and looking at it differently, you can overcome depression itself. The doctor argues that pessimistic "everything is bad" thinking is an escape from real life and a very comfortable position for those who are unwilling to act, that is, for people who remain in their comfort zone. Over time, this becomes a habit, and it is very difficult to fight it. It is important for a person not to believe himself in a depressed state, because these are not his thoughts, but depression itself. An effective technique: write down your thoughts, breaking them into topics "about the world around", "about the future" and "about yourself" and analyze them. The answer to the question "is it really bad?" will help to realize the bias of the judgment "everything is bad."

You can never feel sorry for yourself. The desire to be pitied is natural, but it brings suffering that leads to mental disorders. A person must analyze everything that he has - physical data, mental, family, money for the most necessary things and recognize that this is enough to be happy.

Busyness is the most effective cure for anxious and negative thoughts. You need to get organized: make short-term and long-term plans, schedule time for each day. It will be effective to do something atypical for yourself: you can buy a home flower, feed yard cats, clean your apartment, etc. Everything that a person will do should be rewarded with something good - recognition and gratitude from others, buying a desired thing, toned body, delicious food and the like. It is important to praise yourself for every little thing.

Feeling guilty, a person is purely deceiving himself. This does not make anyone feel better, and the act that causes self-flagellation, upon detailed analysis, does not seem so scary. If you are dissatisfied with the actions of others, it is recommended to express your thoughts in the most correct form, but in no case leave aggression in yourself.

Positive emotions help to strengthen the nervous system. The ability to find their sources is necessary for every person. If there are doubts about mental health or it is simply difficult to cope with the situation on your own, it is recommended to contact a psychologist or psychotherapist.

Once upon a time it seemed to us that we did not have nerves, but ropes, and we did not care at all. We didn’t sleep much, because we worked better at night, we smoked a lot, rarely remembered about the rest, and the accumulated tension was removed with alcohol.

Over time, everything changed: sleep disappeared, worsened, we became irritable and aggressive. “Nerves to hell,” we justify ourselves.

Just like in a joke: a man is sitting in a bar, drinking beer, when suddenly some guy runs in and shouts in a heart-rending voice: “Lyokha, your wife’s bag was stolen while you are sitting here!”. The man takes off, runs into the street - and immediately gets hit by a car. He woke up in intensive care, lies and thinks: “Nerves are completely to hell! I’m not Lech, but Vasya, and I never had a wife.”

Surrounding, too, seemed to agree: it seems to us that they are looking for a reason to annoy us. In addition to minor troubles, from time to time we experience serious ones, but we don’t know how to resist them. And now our once steel nerves have become like bare electrical wires, we explode, scream and throw tantrums with or without reason. Relatives look at us with apprehension and try not to disturb us once again, so as not to fall under the distribution. But above all, we suffer ourselves. After all, as doctors say, "all diseases are from nerves."

“I don’t need to make my nerves, there is someone to spoil them,” say Odessans.

Do nerve cells regenerate?

For the first time, in 1928, the authoritative Spanish scientist Santiago Ramón y Cajal declared that nerve cells do not regenerate. And the opinion that neurons are formed exclusively in the embryonic period of human development, and after birth they are only consumed, existed until the 60s of the last century. The phrase "Nerve cells do not recover" was very popular until recently. Many people continue to say this in the old fashioned way even now.

The belief that neurons are being destroyed, and the fear that their supply might run out, also served a good service: people tried not to be nervous once again, because no one wanted to become a neurasthenic in the near future.

And in 1962, it was experimentally proved that neurogenesis - the formation of new nerve cells - successfully occurs in the brain of adult animals. And in 1998, scientists found that nerve cells in the human brain also have the ability to regenerate.

Another piece of good news: the modern German neurobiologist G. Hüter claims that neuronal recovery occurs at any age, both in young and in old age. The rate of emergence of new nerve cells can reach 700 neurons per day. Only in a 70-year-old person this happens 4 times slower than in a 20-year-old.

Among the main enemies that destroy nerve cells,. Stress not only destroys existing cells - they suppress the ability to regenerate. So does some chemicals and high doses of radiation.

Canadian colleagues of G. Hüter examined long-lived nuns on magnetic resonance imaging and found that their brain works perfectly, and they do not have any manifestations of senility. The scientists came to the conclusion that the way of life and positive thinking of the nuns contributed to the formation of new nerve cells and the improvement of the conduction of nerve impulses: their active position and desire to change the world for the better.

G. Hüter himself concluded that a benevolent attitude towards people, understanding - at least one's own, the ability to organize one's life, ability, taste for life, an enduring desire to learn and learn new things have a beneficial effect on neurogenesis. And, in his opinion, nothing stimulates the formation of neurons as much as the found solution to the problem.

How to strengthen the nerves

1. Get enough sleep

The nervous system needs a strong one. It's easy to say, but what if it's not sweet and serene, like in childhood, but heavy and intermittent? And most importantly, falling asleep becomes a problem. This is not allowed to do restless thoughts, like a splinter that has settled in the head. The body is not relaxed, but tense, like a string. And only in the morning you finally manage to fall asleep, but it's time to get up. And so every day.

To fall asleep, some people start to take melatonin- sleep hormone But he either does not help them at all, or helps them weakly. The fact is that human body produces enough of it. Melatonin begins to be produced at dusk, reaches a maximum from 12 at night to 4 in the morning, and with dawn its level in the blood drops. Melatonin deficiency may be experienced by residents northern regions during the white nights, "owl" people who work at night, or those who sleep in the light or with the TV on. For them, the additional intake of melatonin is an opportunity to get rid of insomnia. Melatonin is harmless and non-addictive.

For many people, sleep problems are not due to a lack of melatonin, but due to. Psychological stress, excessive physical activity, a large number of drunk drinks containing caffeine, watching the news before going to bed, sitting on the Internet until midnight overload the nervous system, which eventually becomes “loose”.

Experts say that a sharp increase or, conversely, an increase in calories also negatively affects mental self-regulation.

You can try to relax with auto-training. Its essence lies in the fact that we pronounce certain phrases that should calm disturbing thoughts, relax muscles, and relieve nervous tension. The phrases are as follows (or similar):

• I feel comfortable and well, I feel light, my body is relaxed.
• My right hand gradually filled with warmth.
• Now my left hand is filled with warmth.
• Both hands are heavy.
• My right leg fills with warmth.
• Now my left leg is filled with warmth.
• My legs are getting heavy.
• A pleasant warmth spreads through my body, the body becomes heavy.
• I feel good and calm.

If neither turning off the monitors in a timely manner, nor the daily routine, nor auto-training helps (it is still difficult for many to concentrate and convince themselves), you can turn to two more ways to fall asleep.

The first one is soothing herbs: valerian and motherwort, which are taken just before bedtime. (There is an opinion that motherwort should not be taken by men, as it reduces potency.)

Second - These are magnesium supplements.. For example, Magne B6. Magnesium relaxes muscle fibers, reduces the excitability of the central nervous system, it is an anti-stress mineral. Vitamin B6 contained in the preparation is necessary for the normal functioning of the nervous system and the prevention of insomnia. It is important not to forget to take Magne B6 at bedtime. And even better - half an hour before taking the magnesium preparation, drink a calming herbal collection.

Facilitates sleep and glycine- an amino acid that has practically no contraindications. Glycine reduces psycho-emotional stress, normalizes sleep, improves mood and increases mental performance.

2. Feed the mind

The nervous system needs vitamins and minerals, but we do not get enough of them from food. Firstly, because the nutrition of most people can hardly be called balanced. Secondly, due to problems with the gastrointestinal tract, which most adults have, vitamins and minerals are not absorbed from food in the right amount. Therefore, in order for the body, including the nervous system, to function normally, it is worth taking them additionally. Pharmacy vitamin preparations contain prophylactic doses.

What foods increase neurogenesis?

Cocoa. It contains theobromine, which activates. Thanks to him, memory improves, the speed of information processing increases.

Spinach and berries, in particular cherries, black currants, dark grapes. human brain penetrated by capillaries, over time they wear out, the blood supply to the brain is disturbed, and irreversible changes occur in it. The work of the nervous system is also disrupted. Berries and spinach contain flavonoids that increase the elasticity of blood vessels and reduce capillary fragility, thus preventing their sclerotic lesions.

Turmeric. The curcumin contained in this spice prevents the destruction of dopamine, the pleasure hormone, the lack of which leads to depression and anxiety disorders.

Green tea. The catechin contained in it neutralizes toxins that have a destructive effect on nerve cells.

Fish fat. Slows down the destruction of nerve cells and improves brain function.

Red meat and poultry. Carnosine, which is found in lean meat, acts as an antioxidant: it reduces the negative effects of free radicals, strengthens cell membranes, enhances mental performance and improves memory. Carnosine is used in the treatment of Alzheimer's disease.

ginkgo. The extract from the fruits and leaves of this tree is used to treat cerebrovascular accident, it has a vasodilating effect and improves the supply of oxygen to the brain.

Our brain, and therefore nerve cells, loves foods containing phosphorus, magnesium, potassium, calcium, iron, iodine. Therefore, our diet should include fish, eggs, bananas, strawberries, tomatoes, nuts, dairy products and greens.

3. Run away from neurosis

It turns out that positive influence the formation of new nerve cells is exerted by running and physical activity in general. According to numerous studies, they are the most powerful and reliable way to accelerate neurogenesis and improve mental abilities.

American scientists studying this issue have come to the conclusion that running stimulates not only neurogenesis, but also angiogenesis - the process of formation of new blood vessels in the brain tissue, due to which the volume of brain tissue is preserved, which decreases with age in people who lead a sedentary lifestyle. .

Thus, running is a great way to improve brain function. Scientists believe that in the treatment of neurosis and depression, outdoor exercise, including jogging, is no less effective than antidepressants.

4. Take soothing herbal and salt baths

They are recommended to be taken two to three times a week for 15-25 minutes an hour before meals or 2 hours after it. For a soothing bath, take 300 g of salt, dissolve it in hot water, and then pour it into a bath of warm water. Here you can also add a decoction of soothing herbs. Fees from them are sold in a pharmacy. If there is no desire to mess with decoctions, add a few drops of aromatic oils to the bath to calm the nervous system. This oil is grapefruit, jasmine, clove, bergamot, sandalwood, patchouli.

(Before you do a salt bath, you should ask if you have any contraindications.)

5. Treat life philosophically

Our nervous system is not a bottomless well from which we can endlessly draw energy without giving ourselves the opportunity to replenish it, to recover. With a thoughtless attitude towards her, she is exhausted and a syndrome sets in. emotional burnout. Austrian psychotherapist Alfried Pangle called burnout "ash after fireworks". Its result is irritability, sleep disturbance, increased anxiety, neurosis, depression.

Prevention of the syndrome of emotional burnout consists in unloading the nervous system: we set, we do not make excessive demands on ourselves, we do not take full responsibility, but we try to share powers with others. Do not forget to relax physically: we turn off the phone, we leave for nature and at least for the weekend we forget about rush jobs and time troubles.

Neuroses also affects people whose attention is focused exclusively on. They, like a sponge, absorb bad news, and life seems to them a series of troubles and dangers. They live in constant expectation of misfortune. No wonder their nerves are frayed.

Need to understand: most of the expected disasters will not happen. We “die” a hundred times from troubles that may never happen. And if any of them happen, then we will experience them only once. Through repeated suffering, we engage in masochism. Therefore, we will solve problems as they come.

In modern life, a person during the day is faced with different stressful situations, experiences a huge range of emotions, etc. All this negatively affects the state of the psyche, which as a result can lead to various problems with the nervous system. That is why information on how to strengthen the nerves and psyche is relevant and useful. Knowing some simple rules, you can learn how to more easily endure stress and emotional tension.

How to strengthen the nervous system and psyche?

To improve the state of the nervous system, you need to work in several directions. There are some folk remedies helpful tips, as well as recommendations for the use of vitamins that are necessary for the body.

Useful tips on how to strengthen the psyche:

1. Experts recommend living by the principle of healthy egocentrism. First of all, you need to love yourself, and only then strive to help others.
2. Learn to think critically, which will allow you to understand the essence of the problem and not worry about trifles.
3. The stable functioning of the nervous system is provided by four indicators: calmness, health, peace in the family and good work.
4. Learn to think positively without allowing negativity into your life.
5. Big influence on the nervous system has a healthy sleep.
6. Meditation or yoga will help get rid of the negativity accumulated during the day and from it. Regular training gives positive emotions, cheerfulness and a boost of energy.
7. Alcohol, coffee, narcotic substances, nicotine, etc. negatively affect the psyche.

Many are interested in the topic of how to strengthen the psyche of the child. The state of the nervous system is influenced by various experiences, which in modern world children get more from computer games and TV. It is recommended to minimize the contact of the child with different gadgets.

How to strengthen the nerves and psyche with vitamins?

To normalize the functioning of any system in the body, useful substances are needed. It is best to get them from fresh food. Let's figure out which vitamins have a positive effect on the functioning of the nervous system:

1. Vitamin A - helps slow down the aging process and strengthen nerve cells. There is it in beef, carrots and dried apricots.
2. Vitamin C - has a positive effect not only on the functioning of the nervous system, but also on the body as a whole. The diet should include citrus fruits, melon, broccoli, tomatoes, etc.
3. Vitamin E - helps fight fatigue. It is found in vegetable oil, nuts and eggs.
4. B vitamins - helps to get rid of stress, nervousness, insomnia, bad mood and other problems. It is recommended to include cereals, dairy products, bananas, liver, seafood, beef and eggs in the menu.
5. Vitamin D - helps to get rid of bad mood and even depression. It is impossible to get it from food, so you should walk in the sun more often.

How to strengthen the nerves and psyche with folk remedies?

Since ancient times, people have used various herbs to calm down and get rid of insomnia, etc. Consider a few proven recipes:

1. Combine 125 g each of calamus root, mullein flowers and mint. Using a coffee grinder, grind them to a state of flour. Pour a couple of tablespoons of the collection with 2 tbsp. boiling water and leave in a thermos for the night to brew. Strain in the morning and drink half a glass 4 times a day before meals.
2. In a thermos put 4 tbsp. centaury boxes and fill them with 4 tbsp. boiling water. Leave overnight to brew. Strain in the morning and drink half a glass 4 times a day.

You can use aromatherapy. Choose a fragrance that you like and that helps you relax.