Stress- a term literally meaning pressure or tension. It is understood as a human condition that occurs in response to the influence of adverse factors, which are commonly called stressors. They can be physical (hard work, trauma) or mental (fear, frustration).

The prevalence of stress is very high. In developed countries, 70% of the population is in a state of constant stress. Over 90% suffer from stress several times a month. This is a very worrying number, given how dangerous the effects of stress can be.

The experience of stress requires a lot of energy from a person. Therefore, prolonged exposure to stress factors causes weakness, apathy, a feeling of lack of strength. Stress is also associated with the development of 80% of diseases known to science.

Types of stress

pre-stress state anxiety, nervous tension that occurs in a situation where stress factors act on a person. During this period, he can take measures to prevent stress.

Eustress beneficial stress. It can be stress caused by strong positive emotions. Also, eustress is a moderate stress that mobilizes reserves, forcing you to more effectively deal with the problem. This type of stress includes all the reactions of the body that provide an urgent adaptation of a person to new conditions. It provides an opportunity to avoid an unpleasant situation, fight or adapt. Thus, eustress is a mechanism that ensures human survival.

Distress- harmful destructive stress, with which the body is not able to cope. This type of stress is caused by strong negative emotions, or physical factors (injury, illness, overwork), which affect for a long time. Distress undermines strength, preventing a person not only from effectively solving the problem that caused stress, but also from living fully.

emotional stress- emotions accompanying stress: anxiety, fear, anger, sadness. Most often, it is they, and not the situation itself, that cause negative changes in the body.

According to the duration of exposure, stress is usually divided into two types:

acute stress The stressful situation lasted for a short period of time. Most people bounce back quickly after a brief emotional jolt. However, if the shock was strong, then dysfunctions of the NS are possible, such as enuresis, stuttering, tics.

chronic stress- Stress factors affect a person long time. This situation is less favorable and dangerous for the development of diseases of the cardiovascular system and exacerbation of existing chronic diseases.

What are the phases of stress?

Alarm phase- a state of uncertainty and fear in connection with an approaching unpleasant situation. Its biological meaning is to “prepare weapons” to deal with possible troubles.

Resistance phase- the period of mobilization of forces. A phase in which there is an increase in brain activity and muscle strength. This phase can have two resolution options. In the best case, the body adapts to new living conditions. At worst, the person continues to experience stress and moves on to the next phase.

Exhaustion phase- a period when a person feels that his strength is running out. At this stage, the body's resources are depleted. If a way out of a difficult situation is not found, then somatic diseases and psychological changes develop.

What causes stress?

The reasons for the development of stress can be very diverse.

Physical Causes of Stress	Mental causes of stress
	Internal	External
Strong pain Surgery infections Overwork backbreaking physical work Environmental pollution	Inconsistency of expectations with reality Unfulfilled hopes Disappointment Internal conflict- a contradiction between "I want" and "I need" perfectionism Pessimism Low or high self-esteem Difficulty making decisions Lack of diligence Impossibility of self-expression Lack of respect, recognition Time pressure, feeling of lack of time	Threat to life and health Human or animal attack Conflicts in the family or team material problems Natural or man-made disasters Illness or death loved one Getting married or divorced Betrayal of a loved one Employment, dismissal, retirement Loss of money or property

It should be noted that the reaction of the body does not depend on what cause caused the stress. And the body will react to a broken arm and a divorce in the same way - by releasing stress hormones. Its consequences will depend on how significant the situation is for the person and how long he is under its influence.

What is susceptibility to stress?

The same impact can be evaluated differently by people. The same situation (for example, the loss of a certain amount), one person will cause severe stress, while the other will only be annoyed. It all depends on what meaning a person betrays this situation. The strength of the nervous system, life experience, upbringing, principles, life position, moral assessments, etc. play an important role.

Individuals who are characterized by anxiety, irritability, imbalance, a tendency to hypochondria and depression are more susceptible to the effects of stress.

One of the most important factors is the state of the nervous system at the moment. During periods of overwork and illness, a person's ability to adequately assess the situation decreases, and relatively small impacts can cause serious stress.

Recent studies by psychologists have shown that people with the lowest levels of cortisol are less susceptible to stress. As a rule, they are harder to piss off. And in stressful situations, they do not lose their composure, which allows them to achieve significant success.

Signs of low stress resistance and high susceptibility to stress:

• You can't relax after a hard day;
• You experience excitement after a minor conflict;
• You repeatedly scroll through an unpleasant situation in your head;
• You can leave the business you started because of fears that you will not be able to cope with it;
• Your sleep is disturbed due to the excitement experienced;
• Anxiety causes a noticeable deterioration in well-being ( headache, trembling in the hands, rapid heartbeat, feeling of heat)

If you answered yes to most of the questions, this means that you need to increase your resilience to stress.

What are the behavioral signs of stress?

How to recognize stress by behavior? Stress changes a person's behavior in a certain way. Although its manifestations largely depend on the nature and life experience of a person, there are a number of common signs.

• Binge eating. Although sometimes there is a loss of appetite.
• Insomnia. Sleep superficial with frequent awakenings.
• Slowness of movement or fussiness.
• Irritability. It can be manifested by tearfulness, grumbling, unreasonable nit-picking.
• Closure, withdrawal from communication.
• Unwillingness to work. The reason lies not in laziness, but in a decrease in motivation, willpower and a lack of strength.

External signs of stress associated with excessive tension of certain muscle groups. These include:

• Pursed lips;
• Tension of chewing muscles;
• Raised "squeezed" shoulders;

What happens in the human body during stress?

Pathogenetic mechanisms of stress- a stressful situation (stressor) is perceived by the cerebral cortex as threatening. Further, the excitation passes through the chain of neurons to the hypothalamus and pituitary gland. Pituitary cells produce adrenocorticotropic hormone, which activates the adrenal cortex. adrenal glands in large quantities I release stress hormones into the blood - adrenaline and cortisol, which are designed to ensure adaptation in a stressful situation. However, if the body is under their influence for too long, is very sensitive to them, or hormones are produced in excess, then this can lead to the development of diseases.

Emotions activate the autonomic nervous system, more precisely, its sympathetic department. This biological mechanism is designed to make the body stronger and more resilient. short term, set it up for activity. However, prolonged stimulation of the autonomic nervous system causes vasospasm and disruption of organs that lack blood circulation. Hence the violation of the functions of organs, pain, spasms.

The Positive Effects of Stress

The positive effects of stress are associated with the impact on the body of the same stress hormones adrenaline and cortisol. Their biological meaning is to ensure the survival of a person in a critical situation.

Positive effects of adrenaline

Positive effects of cortisol

The appearance of fear, anxiety, anxiety. These emotions warn a person of possible danger. They give the opportunity to prepare for battle, run away or hide. Increased breathing - this ensures the saturation of the blood with oxygen. Acceleration of the heartbeat and rise in blood pressure - the heart supplies blood to the body better for effective work. Stimulation of mental abilities by improving the delivery of arterial blood to the brain. Strengthening muscle strength through improved blood circulation of the muscles and increased muscle tone. This helps to realize the fight-or-flight instinct. A surge of energy due to the activation of metabolic processes. This allows a person to feel a surge of strength, if before that he experienced fatigue. The person shows courage, determination or aggression. An increase in blood glucose levels, which provides cells with additional nutrition and energy. Decreased blood flow in the internal organs and skin. This effect allows you to reduce bleeding during a possible injury.

A surge of vigor and strength due to the acceleration of metabolism: an increase in blood glucose levels and the breakdown of proteins into amino acids. Suppression of the inflammatory response. Acceleration of blood clotting by increasing the number of platelets helps stop bleeding. Decreased activity of secondary functions. The body saves energy to direct it to combat stress. For example, the formation of immune cells decreases, the activity of the endocrine glands is suppressed, and intestinal motility decreases. Reducing the risk of developing allergic reactions. This is facilitated by the inhibitory effect of cortisol on the immune system. Blocking the production of dopamine and serotonin, “happiness hormones” that promote relaxation, which can have critical consequences in a dangerous situation. Increased sensitivity to adrenaline. This enhances its effects: increased heart rate, increased pressure, increased blood flow to the skeletal muscles and heart.

It should be noted that the positive effect of hormones is observed with a short-term effect on the body. Therefore, short-term moderate stress can be beneficial for the body. He mobilizes, forces to gather forces to find the optimal solution. Stress enriches life experience and in the future a person feels confident in similar situations. Stress increases the ability to adapt and in a certain way contributes to the development of the personality. However, it is important that the stressful situation is resolved before the body's resources are exhausted and negative changes begin.

The negative effects of stress

The negative effects of stress onpsyche due to prolonged action of stress hormones and overwork of the nervous system.

• The concentration of attention decreases, which leads to memory impairment;
• Fussiness and lack of concentration appear, which increases the risk of making rash decisions;
• Low performance and increased fatigue may be the result of a violation of neural connections in the cortex hemispheres;
• Negative emotions predominate - general dissatisfaction with the position, work, partner, appearance, which increases the risk of developing depression;
• Irritability and aggression that make it difficult to interact with others and delay resolution conflict situation;
• The desire to alleviate the condition with the help of alcohol, antidepressants, narcotic drugs;
• Decreased self-esteem, disbelief in one's own strength;
• Problems in sexual and family life;
• A nervous breakdown is a partial loss of control over one's emotions and actions.

Negative effects of stress on the body

1. From the side of the nervous system. Under the influence of adrenaline and cortisol, the destruction of neurons is accelerated, the well-established work of various parts of the nervous system is disrupted:

• Overstimulation of the nervous system. Prolonged stimulation of the central nervous system leads to its overwork. Like other organs, the nervous system cannot work in an unusually intensive mode for a long time. This inevitably leads to various failures. Signs of overwork are drowsiness, apathy, depressive thoughts, cravings for sweets.
• Headaches can be associated with disruption of the brain vessels and deterioration of blood outflow.
• Stuttering, enuresis (urinary incontinence), tics (uncontrolled contractions of individual muscles). Perhaps they occur when the neural connections between nerve cells in the brain are disrupted.
• Excitation of parts of the nervous system. Excitation of the sympathetic division of the nervous system leads to dysfunction of the internal organs.

2. From the immune system. Changes are associated with an increase in the level of glucocorticoid hormones, which inhibit the functioning of the immune system. Susceptibility to various infections increases.

• The production of antibodies and the activity of immune cells are reduced. As a result, susceptibility to viruses and bacteria increases. There is an increased risk of contracting viral or bacterial infections. The chance of self-infection also increases - the spread of bacteria from foci of inflammation (inflamed maxillary sinuses, palatine tonsils) to other organs.
• The immune defense against the appearance of cancer cells decreases, the risk of developing oncology increases.

3. From the endocrine system. Stress has a significant impact on the work of all hormonal glands. It can cause both an increase in synthesis and a sharp decrease in hormone production.

• Failure of the menstrual cycle. Severe stress can disrupt the functioning of the ovaries, which is manifested by a delay and soreness during menstruation. Problems with the cycle can continue until the situation is completely normal.
• Decreased testosterone synthesis, which is manifested by a decrease in potency.
• Slowdown in growth. Severe stress in a child can reduce the production of growth hormone and cause a delay in physical development.
• Decreased synthesis of triiodothyronine T3 with normal thyroxine T4. Accompanied by increased fatigue, muscle weakness, fever, swelling of the face and extremities.
• Decreased prolactin. In lactating women, prolonged stress can cause a decrease in breast milk production, up to a complete cessation of lactation.
• Violation of the pancreas responsible for the synthesis of insulin causes diabetes mellitus.

4. From the side of the cardiovascular system. Adrenaline and cortisol increase heart rate and constrict blood vessels, which has a number of negative consequences.

• Blood pressure rises, which increases the risk of hypertension.
• The load on the heart increases and the amount of blood pumped per minute triples. Combined with high blood pressure, this increases the risk of heart attack and stroke.
• The heartbeat accelerates and the risk of heart rhythm disturbances (arrhythmia, tachycardia) increases.
• The risk of blood clots increases due to an increase in the number of platelets.
• The permeability of blood and lymphatic vessels increases, their tone decreases. Metabolic products and toxins accumulate in the intercellular space. Tissue swelling increases. Cells are deficient in oxygen and nutrients.

5. From the digestive system disruption of the autonomic nervous system causes spasms and circulatory disorders in various parts of the gastrointestinal tract. This can have various manifestations:

• Feeling of a lump in the throat;
• Difficulty swallowing due to spasm of the esophagus;
• Pain in the stomach and various parts of the intestine caused by spasm;
• Constipation or diarrhea associated with impaired peristalsis and secretion of digestive enzymes;
• Development of peptic ulcer;
• Violation of the digestive glands, which causes gastritis, biliary dyskinesia and other functional disorders of the digestive system.

6. From the side of the musculoskeletal systems prolonged stress causes muscle spasm and deterioration of blood circulation in bone and muscle tissue.

• Spasm of muscles, mainly in the region of the cervicothoracic spine. In combination with osteochondrosis, this can lead to compression of the roots of the spinal nerves - radiculopathy occurs. This condition is manifested by pain in the neck, limbs, chest. It can also cause pain in the area of ​​\u200b\u200bthe internal organs - the heart, liver.
• Bone fragility - caused by a decrease in calcium in the bone tissue.
• Decrease in muscle mass - stress hormones increase the breakdown of muscle cells. During prolonged stress, the body uses them as a reserve source of amino acids.

7. From the side of the skin

• Acne. Stress increases the production of sebum. Clogged hair follicles become inflamed on reduced immunity.
• Disorders in the work of the nervous and immune system provoke neurodermatitis and psoriasis.

We emphasize that short-term episodic stresses do not cause serious damage to health, since the changes they cause are reversible. Diseases develop over time if a person continues to acutely experience a stressful situation.

What are the ways to respond to stress?

Allocate three strategies for dealing with stress:

Rabbit- a passive reaction to a stressful situation. Stress makes it impossible to think rationally and act actively. A person hides from problems because he does not have the strength to cope with a traumatic situation.

a lion- Stress makes you use all the reserves of the body for a short period of time. A person violently and emotionally reacts to the situation, making a "spurt" to solve it. This strategy has its drawbacks. Actions are often thoughtless and overly emotional. If the situation could not be resolved quickly, then the forces are depleted.

ox- a person rationally uses his mental and mental resources, so he can live and work for a long time, experiencing stress. This strategy is the most justified from the point of view of neurophysiology and the most productive.

Stress Management Techniques

There are 4 main strategies for dealing with stress.

Raising awareness. In a difficult situation, it is important to reduce the level of uncertainty, for this it is important to have reliable information. Preliminary "living" of the situation will eliminate the effect of surprise and will allow you to act more efficiently. For example, before traveling to an unfamiliar city, think about what you will do, what you want to visit. Find out the addresses of hotels, attractions, restaurants, read reviews about them. This will help you worry less about your trip.

Comprehensive situation analysis, rationalization. Assess your strengths and resources. Consider the difficulties you will face. Prepare for them as much as possible. Shift your attention from the result to the action. For example, analyzing the collection of information about the company, preparing for the questions that are asked most often will help reduce the fear of an interview.

Reducing the importance of a stressful situation. Emotions make it difficult to consider the essence and find an obvious solution. Imagine how this situation is seen by strangers, for whom this event is familiar and does not matter. Try to think about this event without emotions, consciously reducing its significance. Imagine how you will remember the stressful situation in a month or a year.

Strengthening the possible negative consequences. Imagine the worst case scenario. As a rule, people drive this thought away from themselves, which makes it obsessive, and it comes back again and again. Realize that the probability of a catastrophe is extremely small, but even if it happens, there is a way out.

Setting for the best. Constantly remind yourself that everything will be fine. Problems and worries cannot go on forever. It is necessary to gather strength and do everything possible to bring a successful denouement closer.

It must be warned that during prolonged stress, the temptation to solve problems in an irrational way increases with the help of occult practices, religious sects, healers, etc. This approach can lead to new, more complex problems. Therefore, if you cannot find a way out and situations on your own, then it is advisable to contact a qualified specialist, psychologist, lawyer.

How to help yourself during stress?

Various ways to self-regulate under stress help to calm down and minimize the impact negative emotions.

Autotraining- a psychotherapeutic technique aimed at restoring the balance lost as a result of stress. Autogenic training is based on muscle relaxation and self-hypnosis. These actions reduce the activity of the cerebral cortex and activate the parasympathetic division of the autonomic nervous system. This allows you to neutralize the effect of prolonged excitation of the sympathetic department. To perform the exercise, you need to sit in a comfortable position and consciously relax the muscles, especially the face and shoulder girdle. Then they begin to repeat the formulas of autogenic training. For example: “I am calm. My nervous system calms down and gains strength. Problems don't bother me. They are perceived as touching the wind. Every day I get stronger."

Muscle relaxation- skeletal muscle relaxation technique. The technique is based on the assertion that muscle tone and nervous system are interrelated. Therefore, if you manage to relax the muscles, then the tension in the nervous system will decrease. With muscle relaxation, it is necessary to strongly strain the muscle, and then relax it as much as possible. Muscles are worked in a certain order:

• dominant hand from fingers to shoulder (right for right-handers, left for left-handers)
• non-dominant hand from fingers to shoulder
• back
• stomach
• dominant leg from hip to foot
• non-dominant leg from hip to foot

Breathing exercises. Breathing exercises for stress relief allow you to regain control over your emotions and body, reduce muscle tension and heart rate.

• Belly breathing. While inhaling, slowly inflate the stomach, then draw air into the middle and upper sections of the lungs. As you exhale, release the air from the chest, then draw in the stomach a little.
• Breathing for a count of 12. While inhaling, you need to slowly count from 1 to 4. Pause - at the expense of 5-8. Exhale for a count of 9-12. Thus, the respiratory movements and the pause between them have the same duration.

Autorational Therapy. It is based on postulates (principles) that help to change the attitude towards a stressful situation and reduce the severity of vegetative reactions. To reduce the level of stress, a person is recommended to work with his beliefs and thoughts using well-known cognitive formulas. For example:

• What does this situation teach me? What lesson can I take?
• “Lord, give me the strength to change what is in my power, give me peace of mind to come to terms with what I am not able to influence and the wisdom to distinguish one from the other.”
• It is necessary to live "here and now" or "Wash the cup, think about the cup."
• “Everything passes and this will pass” or “Life is like a zebra”.

Psychotherapy for stress

Psychotherapy for stress has more than 800 techniques. The most common are:

Rational psychotherapy. The psychotherapist teaches the patient to change his attitude to exciting events, to change the wrong attitudes. The main impact is aimed at the logic and personal values ​​of a person. The specialist helps to master the methods of autogenic training, self-hypnosis and other self-help techniques for stress.

Suggestive psychotherapy. The patient is instilled with the correct attitudes, the main impact is directed to the subconscious of a person. Suggestion can be carried out in a relaxed or hypnotic state, when the person is between wakefulness and sleep.

Psychoanalysis under stress. It is aimed at extracting from the subconscious mental trauma that caused stress. Speaking out these situations can reduce their impact on a person.

Indications for psychotherapy for stress:

• stressful condition disrupts the usual way of life, making it impossible to work, maintain contact with people;
• partial loss of control over one's own emotions and actions against the background of emotional experiences;
• the formation of personal characteristics - suspiciousness, anxiety, grumpiness, self-centeredness;
• the inability of a person to independently find a way out of a stressful situation, to cope with emotions;
• deterioration of the somatic condition against the background of stress, the development of psychosomatic diseases;
• signs of neurosis and depression;
• post-traumatic disorder.

Psychotherapy for stress effective method, which helps to return to a full life, regardless of whether it was possible to resolve the situation or have to live under its influence.

How to recover from stress?

After the stressful situation is resolved, you need to restore physical and mental strength. Principles can help healthy lifestyle life.

A change of scenery. A trip out of town, to the country house in another city. New impressions and walks in the fresh air create new foci of excitation in the cerebral cortex, blocking the memories of the stress experienced.

Switching attention. Books, films, performances can serve as an object. Positive emotions activate brain activity, encouraging activity. Thus, they prevent the development of depression.

Complete sleep. Get as much sleep as your body requires. To do this, you need to go to bed at 22 for several days, and get up without an alarm clock.

Balanced diet. Meat, fish and seafood, cottage cheese and eggs should be present in the diet - these products contain protein to strengthen immunity. Fresh vegetables and fruits - important sources vitamins and fiber. A reasonable amount of sweets (up to 50 g per day) will help the brain restore energy resources. Nutrition should be complete, but not too plentiful.

Regular physical activity. Especially useful are gymnastics, yoga, stretching, Pilates and other exercises aimed at stretching the muscles to help relieve muscle spasm caused by stress. They also improve blood circulation, which has a positive effect on the state of the nervous system.

Communication. Chat with positive people that put you in a good mood. Personal meetings are preferable, but a phone call or online communication will do. If there is no such possibility or desire, then find a place where you can be among people in a calm atmosphere - a cafe or a library reading room. Communication with pets also helps restore lost balance.

Visiting the spa, baths, saunas. Such procedures help to relax muscles and relieve nervous tension. They can help you get rid of sad thoughts and tune in a positive way.

Massages, baths, sunbathing, swimming in ponds. These procedures have a calming and restorative effect, helping to restore lost strength. If desired, some procedures can be carried out at home, such as baths with sea salt or pine extract, self-massage or aromatherapy.

Techniques for increasing stress resistance

Stress resistance- This is a set of personality traits that allows you to endure stress with the least harm to health. Stress tolerance may be innate in the nervous system, but it can also be developed.

Increasing self-esteem. The dependence has been proven - the higher the level of self-esteem, the higher the resistance to stress. Psychologists advise: form a confident behavior, communicate, move, act like a self-confident person. Over time, behavior will develop into internal self-confidence.

Meditation. Regular meditation several times a week for 10 minutes reduces the level of anxiety and the degree of reaction to stressful situations. It also reduces the level of aggression, which contributes to constructive communication in a stressful situation.

Responsibility. When a person moves away from the position of the victim, and takes responsibility for what is happening, he becomes less vulnerable to external influences.

Interest in change. It is human nature to be afraid of change, so unexpectedness and new circumstances often provoke stress. It is important to create an attitude that will help you perceive changes as new opportunities. Ask yourself: “what good can a new situation or life change bring me.”

Striving for Achievement. People who strive to achieve a goal experience less stress than those who try to avoid failure. Therefore, in order to increase stress resistance, it is important to plan your life by setting short-term and global goals. Orientation to the result helps not to pay attention to minor troubles that arise on the way to the goal.

Time management. The correct distribution of time eliminates time trouble - one of the main stress factors. To combat the lack of time, it is convenient to use the Eisenhower matrix. It is based on the division of all daily tasks into 4 categories: important and urgent, important non-urgent, not important urgent, not important and non-urgent.

Stress is an integral part of human life. It is impossible to completely eliminate them, but it is possible to reduce their impact on health. To do this, it is necessary to consciously increase stress resistance and prevent prolonged stress, timely starting the fight against negative emotions.

IN modern world stress lies in wait for a person at every step, and therefore every day more and more methods, drugs and sciences appear that seek to strengthen the nerves, and if it didn’t work out, then calm, heal and restore the nervous system. Since a weak nervous system is not a completely diseased organ that can be studied, examined using instrumental and laboratory research methods and issued a prescription with pills, then the approach should be special.

Treatment of the nervous system

In principle, to be quite frank, it has now become fashionable to treat nerves. And, often, people do not pay such close attention to “bodily” ailments. But in vain.

Not all problems come from stress, and before treating it, you need to make sure that you do not have an organic pathology, which is causing it.

Unfortunately, how fashionable it is now to visit a psychologist, people are so afraid to seek help from a doctor, whose fate is diseases of the nervous system, psyche. But often a favorable outcome in order to strengthen the psyche depends only on how timely assistance was provided.

Any problem needs to be dealt with in a complex way. And if you just can’t take it and stop being nervous, in the same way there is no ideal drug that instantly normalizes the functioning of the nervous system.

That is why they resort to the help of both vitamin preparations, various drugs (affecting both the central nervous system and the autonomic nervous system), and food products that strengthen the general condition of a person and heal the nerves.

Vitamins to strengthen the nervous system

Vitamin A. Strengthens the cells of the nervous system, slows down the aging of the body. This vitamin is found in carrots, dried apricots, peaches, beef and egg yolks.


Vitamin B1. Removes nervousness, distraction; eliminates stress, improves memory. Contained in oatmeal, buckwheat and wheat groats, in milk, sea kale.


Vitamin B6. It is important because it strengthens the nervous system of children. It also relieves insomnia and improves mood. To do this, you need to eat bananas, potatoes, liver, beef, prunes, white bread and drink orange juice.


Vitamin B12. It relieves bad mood, helps to maintain clarity of mind in old age. A sufficient amount of B12 is found in seafood, beef, liver, chicken, dairy products, and eggs.


Vitamin C. Besides the fact that it strengthens the general condition of the body, strengthens the immune system, it also strengthens the nervous system. Eat citrus fruits, melons, kiwi, watermelons, sweet peppers, broccoli, cauliflower, potatoes, tomatoes, spinach.


Vitamin D. The advantage is that our body synthesizes this vitamin on its own when we walk in the sun, so it relieves depression and improves mood.


Vitamin E. Removes signs of fatigue, irritation. It is found in nuts (almonds, hazelnuts), eggs, sunflower oil.

In addition to the fact that the products contain various vitamins, they also contain important trace elements that strengthen the nervous system.

Fruits (especially citrus fruits and bananas) are good antidepressants.

Milk and dairy products have calcium in their composition, and it has a beneficial effect on the muscles, relaxing them.

Fish and seafood contain selenium and zinc, which are useful both during and after stress.

Chocolate is known for its ability to produce the hormone of happiness. We are, of course, talking about real dark chocolate. It also contains magnesium, which has a calming effect.

Apples and legumes contain chromium. It is able to strengthen the nervous system and prevent excessive cravings for sweets.

Drugs that strengthen the nervous system

Walk into any drug store or look at a TV commercial and you will see that pharmaceutical companies have now brought to the market a whole arsenal of drugs that help treat neurosis and other "nervous" defects. And here the main thing is not to overdo it and not self-medicate. If you understand that you can’t cope with the problem on your own and you need medical “support”, then you should seek help from a doctor. This issue can be dealt with by a psychiatrist, a psychotherapist, and a neuropathologist.

As for drugs, here are some of them:

Drops that are used to reduce pressure, relieve tension, spasms.


Also in the form of drops, the composition includes mint and hops. Remove the feeling of fear, anxiety, imbalance.


. "Cocktail" of valerian, lemon balm, mint. Herbal preparation. Most often used when it is impossible to use potent and synthetic drugs.


Treats neuroses well. It has a hypnotic effect, but removes irritability, anxiety, anxiety, fear.


Approved for use by adults over 18 years of age. Improves memory, removes dizziness, helps to concentrate. It also removes tearfulness, tension.

You can take a bath in a decoction of pine cones / needles, various herbs or with sea salt and essential oils (all oils of citrus, lavender, patchouli, chamomile).

Drink soothing green tea at night (with lemon balm, thyme, mint).

You can also make a "drug" of 10 lemons and 5 egg shells. The recipe is simple: all this must be crushed as carefully as possible and pour 0.5 liters of vodka. Insist 5 days and take 2 tbsp. x 3 rubles / day. Calmness and confidence is attached.

If you put hop cones in honey and insist them, then this remedy will help with insomnia.

How to strengthen the nervous system of a child

Although children have a more flexible nervous system and better adapt to stimuli and stress agents, they are still subject to the destructive effects of stress. Their nervous system also needs protection. First of all, from the parents. The way a child grows up is 75% dependent on the parents. How will they teach him to adapt to environment, to respond to the “bad” in life and what kind of example they will set themselves. It is important to understand your child and. Do not try to get into the soul of your child, but do not close when the child comes to share his "childish" problems with you. If you do not listen, do not advise, or simply laugh, then the next time he will not come to you. He will find someone who will always treat him with understanding. This creates a gap between parents and their children.

Other

Katsuzo Nishi, a Japanese scientist, says that if a person sleeps on solid, eats natural healthy food, walks a lot in the fresh air, takes contrast showers regularly, then he will not have mental health problems and separate his life "before and after stress" .

You also need to find an activity that will give you relaxation, the opportunity to throw out unrealized energy. Perhaps even aggression! For this purpose, someone can draw, someone can play musical instruments, someone goes hiking, someone goes in for sports, someone loves :). Occupations - a lot. The main thing is not to sit and not "load" even more. Do not let stress overcome you and do not let the problems of the nervous system take their course.

strengthen the nervous system

There are contraindications, consult your doctor.

Probably, at least seven out of ten people will say that the nervous system is the weak point of their body. And we are talking not so much about organic diseases of the brain and pathology of peripheral nerves, but about psychological and even mental problems. Apathy, drowsiness, increased irritability, inability to overcome stress, anxiety, depressive moods - well, who doesn’t know this? Such conditions are common, so many people dream of finding a remedy that will help them strengthen the nervous system. Under the expression "strengthen the nerves" most mean the following: to calm the psyche and become less susceptible to stress. What needs to be done for this?

Get rid of "helpers"

All your rather considerable efforts will be wasted in vain if you do not learn what to avoid so as not to harm your shattered nervous system. And some restrictions really need to be introduced.

Most importantly, stop taking sedatives and sleeping pills once and for all. If you take them, then only with the permission of a doctor! It just seems that they soothe and help to cope with stress. In fact, they do not solve the problem at the root, but simply help to “forget” for a while. Then stress, anxiety, and sleep disturbances return again and with new force start to hurt you. And given that most people take these medications without a doctor's prescription, at their own request, it is not at all necessary to expect an optimal effect.

You probably know that a law was recently adopted, according to which even "light" means like valoserdina And corvalol included in the list of narcotic and psychotropic drugs. In the last days before this law was passed, pharmacies experienced such an influx of visitors wanting to get their hands on these drugs that almost everywhere they quickly ran out of drugs. It’s sad: it means that people are so dependent on sedatives (take this term not literally) that they are ready to stock up on them for a year in advance, just to be able to “calm down” if necessary ...

Solve problems at home and at work

In many cases, the nervous state of a person is due to the stresses that he receives from outside. The main sources of nervous shocks are work and family relationships. What can I say here... If you resolve the difficulties that bring you so many experiences, it will be much easier for you to protect your nervous system from constant stress. You will have to make less effort to overcome the consequences of the stresses already endured, you will protect yourself from new portions of negativity and you will be able to learn to be much more calm and balanced in general.

However, we understand that a person's desire to cope with a tense situation does not always find its realization. Someone cannot quit a hard job because it is their only source of income; someone cannot cope with disagreements in the family, because the “opponents” continue to stand their ground and provoke conflicts. I would like to hope that your situation is not like this, and you will be able to dramatically and radically change your lifestyle for the better. If not, don't fret. It will be more difficult for you to strengthen the nervous system when it is constantly subjected to a hail of stress, but it is still possible to achieve improvement.

Get the "right" stress

Any threat to the constancy of the internal environment of the body is stress. However, not all of them are negative events. There are “bad” stresses, for example, a call “on the carpet” to the boss, an injury or a quarrel with a loved one. They strike at the psyche and health, violate the adaptive reactions of the body; they are destructive to humans. But there are also “good” stresses: a sudden falling in love, a morning run, a cold shower. They also threaten our nerves to some extent, but their effect is weak, and in general they are perceived by us positively. As a result, such phenomena (according to scientific terminology, they are called eustress) only strengthen our nervous system and make it more resistant to negative events.

Sleep well

A person can sleep for 3-4 hours a day without experiencing any particular damage to his physical condition- so say the results of a study of sleep duration. However, the inability to sleep is one of the main determinants of possible nerve problems. With a complete lack of sleep, disorientation is observed after a day, after five days hallucinations and convulsions develop, after ten the subject falls into psychosis; as a result of chronic sleep deprivation for several weeks and months, a person is almost guaranteed to develop a depressive disorder. The above facts are also proven by science, and, please note, all the consequences of lack of sleep are manifested by disorders of the nervous system.

Therefore, in order to strengthen your psyche and nerves, you need to sleep a sufficient amount of time. Do you find it hard to find time to sleep in your busy schedule? We willingly believe. Perhaps you think that getting enough sleep is simply impossible? But in this we doubt. If your health is dear to you, you will find time to satisfy one of the physiological needs of your body.

By the way, one more interesting fact about the dream: his deficiency causes excess weight. Do you want to become not only nervous and twitchy, but also fat? Then leave everything as it is, and do not change anything. But hopefully this will motivate you to do the opposite and take care of your health.

Exercise

Only a person who regularly engages in his favorite sport understands its importance for maintaining the health of the nervous system and the body as a whole. If you are not a fan of physical activity, you will have to take our word for it that physical activity is one of the best, and maybe even The best way psychological relief. Plus, during exercise, the work of synapses is activated, neuromuscular transmission improves, the brain is fully saturated with oxygen, hormones of happiness are produced in it, and as a result, you finish the next workout tired, but completely adequate and joyfully calm person.

Take vitamins

The best "friends" of the nervous system are B vitamins, because they are involved in the course of biochemical processes in nerve cells. Therefore, make sure that at least food with their content is on your table as often as possible. Bread, bran, meat, liver, green leafy vegetables, yeast, eggs, walnuts, sprouts - review your diet immediately if you do not already have these foods. If you wish, you can start taking vitamin complexes - "regular" or special, with B vitamins (for example, neuromultivit).

Breathe

With chronic stress, breathing quickens and becomes more shallow; if a person constantly lives in tension, the depth and frequency of his breathing gradually change so that he breathes in a constant "alarm mode". Conversely, deep, measured breaths and exhalations are a sign of calmness.

Performing breathing exercises, walking in the fresh air help to calm the psyche, and this stabilizes nervous processes. Use these remedies more often and you will feel much better.

The given "recipes" for strengthening the nervous system are not unique and even ordinary. However, if you haven't found anything new here, don't jump to conclusions. Consider: everyone knows that smoking is bad, but many smoke; everyone knows that to lose weight you need to eat less and play sports, but only a few do it; finally, everyone knows how to calm their nerves, but most ignore it.

Unfortunately, it is impossible to get rid of emotions once and for all and find the calmness of a boa constrictor with the help of some magical remedy or exercise. For this you will have to work hard. Of course, it won't be as hard as shedding another kilo of excess weight or going a day without a cigarette, but in the end, your efforts will be rewarded. You will be able to react more calmly to what is happening, make responsible decisions without panic, get rid of unwanted thoughts, sleep soundly at night and just enjoy life. It seems to us that this is a worthy reason to make an effort.

Source:

Article protected by copyright and related rights.!

• Categories

  • (30)
  • (379)
    • (101)
  • (382)
    • (198)
  • (189)
    • (35)
  • (1367)
    • (189)
    • (243)
    • (135)
    • (134)

Nervous system modern man constantly under stress. They are especially common among residents major cities where the rhythm of life is often just exhausting. Frequent stress often leads to the fact that people not only suffer from the psyche, but also develop or exacerbate chronic somatic diseases. You can save your health only by taking adequate measures to strengthen the nervous system. In some cases, the help of a qualified psychotherapist or neurologist is required.

Basic measures to strengthen the nervous system

In order to increase resistance to stress, it is recommended:

• physical exercise;
• hardening;
• compliance with the regime of work and rest;
• proper nutrition;
• phytopreparations;
• pharmacological agents;
• rejection of bad habits;
• vitamin therapy;
• individual and group psychotherapy;
• autotraining and relaxation techniques.

Rejection of bad habits

To stabilize the work of the nervous system, it is necessary first of all to rid the body of chronic intoxication, that is, to refuse and minimize.

Ethanol is one of the most dangerous poisons for nerve cells . It stimulates the processes of excitation and disrupts inhibition, which quickly leads to overload. Regular consumption of alcohol, even in small amounts over time, leads to the formation of severe brain damage - alcoholic encephalopathy. In a person with this pathology, the ability to concentrate attention sharply suffers and working capacity decreases.

Smoking also has a very negative effect on the functional activity of the nervous system, since nicotine causes vasoconstriction. This, in turn, leads to oxygen starvation and even death of the cells of the cerebral cortex. Both alcohol and smoking are the leading predisposing factors for the development of strokes, after which the restoration of the functions of the nervous system in full is often impossible.

Important:do not take medications containing psychoactive substances without a doctor's prescription. Their use temporarily "spurs" the nervous system, forcing it to work in emergency mode. But the excitation is quickly replaced by severe exhaustion, which often results in mental disorders.

Daily regime

It is necessary to avoid nervous and physical overwork whenever possible. The daily routine needs to be optimized. An adult needs at least 7-8 hours of sleep per day for a good rest. Try to go to bed and wake up at the same time (even on weekends).

No need to stay late at work without emergency. It is workaholics who most often experience nervous breakdowns against the background of chronic overwork and stress.

Note: restoring the nervous system is best promoted by sleep from 22 - 23 hours to 7 in the morning.

Proper nutrition

Most people need to reconsider the nature of the diet. Frequent "snacking on the run" and the use of harmful products (in particular, fast food) have the most negative impact on the general condition of the body. It is recommended to pay increased attention to, and include as many vitamins as possible in the daily menu.

Note:the best antidepressant foods are chocolate and citrus fruits.

Essential Nutrients

For higher nervous activity, protein is useful - both vegetable and animal. Protein compounds help improve memory and increase reflex activity.

Best Sources of Protein:

• and dairy products;
• and other legumes;
• chicken meat;
• egg yolks;
• Fish and seafood.

Moderate consumption of fats (especially vegetable fats) is also very important, since they contain fatty acid increase emotional stability.

Carbohydrates are the main source of energy for brain cells. Their deficiency causes fatigue, daytime sleepiness, memory impairment, and even occasional headaches. Carbohydrate compounds, which are present in large quantities in cereals, are especially useful.

Essential Vitamins

The normal functioning of the nervous system is impossible with hypovitaminosis (vitamin deficiency).

Vitamin B1 improves attention, stabilizes the emotional state (reduces nervousness and irritability), normalizes sleep and increases stress resistance. Foods high in B1 are egg yolk, cereals (buckwheat and oatmeal), beef and pork liver, seaweed, bran and legumes.

AT 6 helps to cope with sleep disorders and improves mood. This vitamin is abundant in potatoes, bananas, beef, wheat flour baked goods, prunes and natural orange juice.

To normalize the balance of the processes of excitation and inhibition in the nervous system, in some cases, such pharmacological agents as Novo-Passit and Persen are shown. They are created on a natural basis and are characterized by excellent tolerance (virtually no side effects).

Drugs that are prescribed to strengthen the nervous system:

• Barboval;
• Valocordin;
• Afobazole;
• Adaptol;

Important:before you start using even the most “harmless” drugs (including herbal decoctions), it is advisable to consult a doctor for contraindications.

In case of serious nervous disorders, the doctor may prescribe drugs from the group. When taking them, the prescribed dosages should be strictly observed.

Psychophysical methods

General massage and acupressure of biologically active (acupuncture) points help to relax, relieve fatigue and strengthen the nervous system.

Note:acupuncture promotes rapid recovery of the body. Manipulations should be carried out only by a qualified specialist.

Yoga is a very effective and common method of relaxation. You can practice it on your own, but it is better - in groups under the guidance of an experienced instructor.

Strengthening of the body and spirit is facilitated by the exercises of traditional Chinese schools of wu-shu and qigong.

It is advisable to alternate gymnastic exercises with meditative practices that involve complete relaxation and temporary retreat “into yourself”.

Important:avoid dubious seminars " personal growth". Their advertising often promises a solution to all psycho-emotional problems and the achievement of complete harmony, but in reality for many people everything turns into severe nervous breakdowns that require the help of psychiatrists.

Is medical assistance required?

In some cases, a person cannot independently cope with stress and its consequences. Even if a long rest does not provide a complete recovery of the nervous system, this is an occasion to seek help from a psychotherapist or neurologist. In most cases, only a few sessions of group or individual psychotherapy are enough to significantly improve the psycho-emotional state.

The help of a narcologist is needed if you cannot get rid of a bad habit on your own. A nutritionist will advise you on any changes you need to make to your diet. The task of a specialist in physical therapy is to select a set of physical exercises, taking into account the individual (age and physical) characteristics of the patient.

Plisov Vladimir, medical commentator