home Online services How to recover from stress and depression. How to move away from stress and restore peace of mind? Stress Relief Methods

How to recover from stress and depression. How to move away from stress and restore peace of mind? Stress Relief Methods

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

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

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

Preparatory stage. bright target

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

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

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

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

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

Stage 1. Recovery at the physical level

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

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

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

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

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

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

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

Okay, maybe I didn't convince you.

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

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

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

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

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

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

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

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

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

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

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

Stage 2. Emotional Recovery

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

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

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

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

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

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

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

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

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

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

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

But then you will have the strength for more.

It's time to clear the space!

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

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

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

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

Stage 3. Movement towards goals

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

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

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

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

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

Open up to the world, meet, learn.

And do not forget about the correct sleep pattern)

The term "stressed skin" is increasingly used in dermatology and aesthetic medicine. This concept combines ideas about the manifestations on the skin of the effects of stress on the whole organism as a whole and directly on the skin.

What is stress?

Stress is a non-specific reaction of the body to short-term or long-term exposure to various extreme damaging factors that threaten the constancy of its internal environment. This response is accompanied by physiological changes involving endocrine system- hypothalamic-pituitary system, adrenal glands, reaction of the sympathetic division of the autonomic nervous system. All this affects the function of all other organs, including the skin, which is visually especially and primarily manifested on the skin of the face.

Thus, stress is characterized by the development of a general adaptation syndrome, in other words, it is a physiological way of the body's response to the effects of multiple physical, chemical, biological and social stimuli. Adaptation syndrome is a non-specific stereotypical changes in the functioning of the nervous and endocrine systems, aimed at maintaining the internal environment (homeostasis) of the body. It goes through three stages in its development:

the phase of mobilization caused by "alarm signals" about the danger or violation of the state of the internal environment of the body, coming from the peripheral nerves and the central nervous system as a result of short-term exposure to a potent stimulus; the stage of mobilization may be short and end with a gradual return to normal; in this case, it plays a relatively positive role, since it increases the adaptive capacity and resistance of the body to adverse stimuli;
the phase of resistance, during which the body gradually still adapts due to additional non-specific mechanisms and becomes resistant to excessively strong or continued exposure to stimuli; under these conditions, the stress of functioning of all systems is often accompanied by various diseases, including skin diseases, and a decrease in the quality of life;
the phase of decompensation, in which the function of the endocrine system is especially activated, followed by depletion of the adrenal cortex and the adaptive capabilities of the body.

In a holistic organism, its general stress state is measured by the physiological reactions of the nervous, endocrine, immune, and vascular systems, which cannot but directly affect the skin as an organ. As a result, after stress, rashes of a different nature may appear on the skin, due to a decrease in immunity and a weakening of its barrier function, infectious-allergic acute inflammatory processes, chronic dermatosis (,), hair loss, etc.

At the same time, the skin, which is a barrier tissue, is characterized by the presence of a complex of its own non-specific adaptation mechanisms that develop in response to both stressors affecting the entire body and damaging local factors. The adaptation syndrome is universal in nature and develops in accordance with the stages listed above, both under the general and local impact of traumatic factors.

General principles of the effect of stress on the skin

The characteristics of the mechanisms of influence of damaging factors are based on the presence of a multifunctional barrier of the epidermal layer of the skin. It consists of the following types protection:

Aqueous, including a tight adjunction of the cells of the stratum corneum, a double layer of lipids (ceramides) that hold together the flat scales of the stratum corneum (corneocytes), and a natural moisturizing factor (NMF) contained in corneocytes and consisting of amino acids, electrolytes, lactic acid and its salts, urea etc. It stimulates the synthesis of ceramides, maintains the optimal level of moisture in the skin, helps maintain their elasticity and firmness, etc.
Physical, represented by the stratum corneum, intracorneocytic matrix and desmosomes, which are one of the types of strong contact between cells.
Antioxidant, which is a molecular and enzymatic system.
Antimicrobial - acidity of the stratum corneum, antimicrobial peptides and lipids, Langengars cells and chemokines - cytokines involved in the activation of leukocytes and controlling the direction of their movement during the inflammatory process.
Photoprotective - melanogenesis, stratum corneum, urocanic acid, which also regulates the acidity of the environment of the deeper layers of the epidermal layer.

Age-related changes, as well as the impact of various external and internal stressors, lead to the destruction of protective factors, which results, first of all, in dehydration of the skin during stress. With age, it becomes even more accessible to penetration and exposure to damaging factors. In modern dermatology, there are two main types of stress that have a negative impact:

Oxidative, or "physical".
Psychological, or nervous.

physical stress

Free radical oxidative stress is caused by biochemical reactions involving free radicals. The latter are formed and gradually accumulate in the skin, causing lipid peroxidation and destruction cell membranes and intracellular structures.

Free radicals are formed as a result of the influence of ionizing and excessive ultraviolet radiation, polluted with chemical aerosols. environment, tobacco smoke, environmental temperature factor, poor nutrition, insufficient presence of antioxidants and microelements (zinc, copper, selenium) with antioxidant properties in foods, sedentary lifestyle, various diseases internal organs etc.

Psychological stress

It is caused by acute severe and / and prolonged neuropsychic stress, accompanied by overwork and fatigue, anxiety, feelings of guilt, anger and disappointment, a state of frustration, when a traumatic situation arises of the alleged or real impossibility of fulfilling one's desires, etc. All these stressful conditions are reflected in the basic mechanisms of the functioning of the skin and its barriers.

A sudden, acute neuropsychic factor leads to a reaction of the endocrine system. The endocrine glands secrete a significant amount of biologically into the blood active substances- stress hormones, primarily adrenaline and norepinephrine (secreted by the adrenal cortex), affecting the autonomic nervous system, heart and blood vessels. This explains the appearance of hyperemic spots on the skin during stress, resembling an allergic reaction.

The adrenal glands also produce the glucocorticoid cortisol, which, in addition to its anti-stress effect, leads to:

a decrease in the synthesis of collagen and elastin proteins synthesized by fibroblasts;
inhibition of melatonin production, which reduces regenerative processes in tissues;
the development of skin inflammatory processes (with prolonged exposure to cortisol), in which a group of enzymes (hyaluronidase) is released that can break down hyaluronic acid, which also explains dry skin.

Stress and inflammation are closely related. In addition, keratinocytes, which make up the bulk of the epidermis, are the first to contact external stressors and, therefore, are the first to trigger the development of inflammatory processes in the skin through cytokines in the form of an expansion of small vessels and an increase in the permeability of their walls. The cells involved in the inflammatory response contribute to the formation of even more free radicals, which provokes the development of more more reactions peroxidation lipids that make up cell membranes and intracellular structures, and cell necrosis.

A particularly pronounced negative effect is exerted by the combined effect of physical and psychological types stress, leading to a gradual depletion of adaptive-protective mechanisms. The skin after stress loses its natural biological balance, as a result of which it becomes drier, there is a feeling of tightness, reddish spots appear. With continued exposure to negative factors, its increased irritability occurs and signs develop - the complexion changes, the skin becomes lethargic, the number of wrinkles increases and folds deepen, and signs appear.

How to restore skin after stress

Based summary types, mechanisms and consequences of stress, it becomes clear that slowing down the processes of premature aging and their manifestations, primarily on the face, cannot be effective only with a local effect on the skin. Permanent comprehensive measures are needed to minimize both the intensity and the duration of the influence of negative factors on the entire body - limiting exposure to ultraviolet rays, proper nutrition, balancing physical activity and rest, psychological auto-training, correction of the function of internal organs, etc.

In addition, it is necessary constantly, especially after the age of 30-35, to carry out proper skin care with the help of cosmetic preparations and cosmetic procedures. It is advisable to carry out soft peels (,), the use of active moisturizing, improving microcirculation and anti-inflammatory drugs, cosmetic preparations, nourishing masks that promote regenerative processes and restore the skin barriers mentioned above, and in the spring and summer, also products with ultraviolet filters, etc. d.

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

At modern man The question often arises of how to recover from stress. Psychologists give about this helpful tips.

What is Post Stress Syndrome?

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

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

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

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

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

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

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

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

Health impact

What can constant stress lead to?

Doctors and psychologists know that stress affects all bodily functions.

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

What is the danger of constant stress?

Chronic long-term stress leads to the following problems:

Digestion is disturbed. There is a feeling of heaviness in the stomach, it becomes difficult to eat. Appetite disappears. Or, on the contrary, against the background of stress, a person begins to eat a lot, not controlling himself. Against the background of stress, there is a possibility of developing and.
There may be symptoms such as heartburn, diarrhea, pain in the liver and pancreas associated with malnutrition.
allergic reactions, skin itching, rashes.
Insomnia appears. A person begins to fall asleep badly, often wakes up at night, it is difficult to get up in the morning, and during the day he tends to sleep.
There is a high risk of developing cardiovascular diseases.
Weakened immunity resulting in a person more likely to get colds.

Among women:

In men:

Decreased libido.
There is a risk of developing impotence.

Consequences of a strong impact

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

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

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

Effects:

How does it affect the human body?

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

Increased risk of heart attack and stroke. Initially, there may be tachycardia, pain in the region of the heart, periodic high blood pressure.
Headaches become more frequent.
Due to malnutrition, metabolism is disturbed.
A person can lose a lot of weight or gain it in a short period of time.
Feeling constantly tired.
It is difficult for a person to sleep the recommended 7-8 hours - he falls asleep badly, often wakes up at night.
After stressful situation body temperature may rise.
Decreased concentration.
Increased risk of developing cancer.

Is it possible to die?

From exposure to severe stress can die at any age.

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

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

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

During pregnancy

Effects of stress on expectant mothers:

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

Why do you want to sleep?

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

Adrenaline is released, heart rate rises, metabolism changes.

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

How to move away from it and recover?

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

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

How to restore mental balance?

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

Rules for recovery after mental stress:

How to normalize sleep?

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

How to help the body:

How to restore appetite?

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

What to do:

What to do with weakness?

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

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

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

How to restore the nervous system after prolonged stress:

Stress is a constant companion of modern man. Even the most stress-resistant person can feel this state. A strong emotional outburst, trouble at work, illness - all this is a blow to the nervous system and, as a result, stress.

If it was not possible to avoid a stressful state, then it is very important to know how to properly recover from stress, what you should pay attention to first of all, how to restore “calm” to the nervous system, overcome pain in the heart and discomfort in the stomach.

There are no single postulates on how to behave in a post-stress period. It all depends on the intensity of the experienced shock, on the human nervous system and other characteristics of the organism. Some have a severe heartache, others have disturbed sleep, others are rapidly losing weight and then manage to gain 5 kilos more.

Increased physical activity;
Proper nutrition;
Rest and relaxation.

Physical training

No wonder they say that sport is life. But in this case it does not mean professional sports, crazy workouts in a fitness club or a 10 km cross. Such strong loads do not help to calm down, but only increase the pressure on the heart. To begin with, you should take walks in the fresh air every day for an hour. It is also worth doing a simple exercise in the morning. Fresh air, in this case, has a good effect on the general condition of the body, restores the undermined psyche. Walking contributes to the restoration of the nervous system, allows you to put your thoughts in order.

As an additional burden, you can stop using the elevator or leave it 3-4 floors earlier than necessary. Physical activity will help to lose or not gain excess weight, activates metabolic processes in the body. But here it is important not to overdo it, if after the stress the general condition is observed general weakness, heart and head hurts - just start with a 15-minute walk near the house.

Swimming will help calm your nerves. 2-3 visits to the pool per week will strengthen the body. Firstly, swimming perfectly synchronizes the work of the muscles, which allows you to raise their tone, strengthen the nervous system, relieve the remnants of tension, lose weight, train the heart and the entire circulatory system.

A great option after a lot of stress is going out into nature. Hiking in the mountains, in the forest or on the river helps to relax, calm, distract, help to gain the positive energy of nature. In moments of unity with nature, the torn nervous system is restored thanks to “active meditation”. This is a kind of meditation when calming and restoring vitality occurs in motion, in a state of full consciousness.

Food

Healthy and proper nutrition is an axiom for any person. In improving the state in the post-stress period, nutrition plays one of the key roles. The fact is that at the time of stressful experiences, a person rapidly loses weight. Nervous exhaustion, loss of appetite, indigestion - all this negatively affects the body, a person "melts" before our eyes. Sometimes, of course, it happens that at a moment of strong emotional stress, the appetite increases dramatically, nutritionists talk about “stress eating”. But this is less common, most often the weight falls, and the process of “jamming” begins after the stress experienced. This is natural, since the body is exhausted and gains all the substances necessary for life through the absorbed food. In this case, a person is rapidly gaining excess weight, as in stressful situations he prefers fatty, fried, spicy foods. But how to recover from stress with the help of nutrition and not harm the body?

To gain your normal weight and not add extra pounds to it, you must:

Eat foods containing vitamins. First of all, you need to pay attention to foods containing B vitamins. The diet must contain nuts, cereals, beans (B1 vitamins), liver, poultry, hard cheese, eggs, seaweed (B2 vitamins), offal, red meat (vitamins B3); yeast, cereals, green vegetables (vitamins B5); beef, veal, milk, green pepper (vitamins B6); mushrooms, cauliflower, carrots, onions, parsley, soybeans, seafood (vitamins B9, B12).

In addition, vitamins of group C have a positive effect on the body after stressful situations: orange, lemon, parsley, broccoli, radish.

Be sure to eat foods containing Omega 3 acids: fatty sea fish, cod liver, flax seeds, walnuts. The use of these products will help gain lost weight, improve metabolic processes in the body and increase brain activity.
To gain lost pounds you need to eat at least 4 times a day, at the same time. At one meal, you need to eat everything that was planned, but at the same time do not overeat. An overloaded stomach hurts, and this will not help you gain weight, but will only create additional discomfort.
It should not be forgotten that you need to gain the lost gradually (1.5 - 2 kg per month), while the calorie content of the entire daily diet should be distributed as follows: breakfast - 30%, snack - 10%, lunch - 40%, dinner - 20% .

Sleep and rest

Healthy sleep is the basis of normal well-being. A well-known fact - a person should sleep 7-8 hours a day. And in order to restore the nerves and psyche after stress, you need to get enough sleep. In the early days of recovery, sleep should be as long as possible. Sound healthy sleep promotes the restoration of vitality, as if "restarting" the body and all metabolic processes in it. Unfortunately, after stress, sleep is disturbed: the head hurts, the heart aches, the pressure jumps. Hence the inability to calm down, which is essential for sound sleep.

To normalize sleep, you must:

Seek help from healing herbs.

You can calm down and relax thanks to this infusion: mix mint leaves and three-leaf watch (2 tablespoons each) with hop cones and chopped valerian root (1 tablespoon each). Pour the mixture with boiling water (1-1.5 liters) and leave to cool completely. Then strain and use to wash your hair. This procedure calms the nervous system, the heart and its rhythm.

If stressful situations are constant companions in life, you can prepare restorative and soothing tinctures in advance. Pour cinquefoil root (100 grams) with alcohol or vodka (0.5 liters) and leave in a glass bowl in a dark place for 20 days. Then add crushed valerian root (1 tablespoon), cedar cones (3 pcs.), 4 tablespoons of sugar to 1 tablespoon of this infusion and pour everything with vodka or alcohol (0.5 liters). Leave in a tightly closed glass container for 10 days. After strain and consume 1 tablespoon at night. This tincture strengthens and normalizes sleep.

You can normalize sleep immediately after experiencing stress as follows: St. John's wort (5 gr.) Pour 250 ml. boiled milk, bring to a boil and simmer for 4-5 minutes. Cool and drink 20 minutes before bedtime. Sleep, after such a medicine, will be calm and deeper.

Carry out bath procedures.

Bath - relaxes the muscles, has a calming effect on the heart and psyche. With the help of a bath, not only toxins are removed from the body, but also stress hormones accumulated during a critical period, excess weight disappears, memory improves. For restorative bath procedures, it is better to choose a juniper broom, and after the bath, you need to drink herbal tea with the addition of mint and honey. But, if the heart hurts a lot or there is dizziness and headaches caused by vasospasm, then going to the bath should be postponed.

You can recover from a shock thanks to breathing: inhale - 5 seconds, hold your breath - 5 seconds, exhale - 10 seconds. And so for 3 minutes. This method allows you to return the breath and heart to a normal synchronous rhythm.

A simple exercise to relieve negativity: stand straight, feet shoulder-width apart, hands on the belt. Take in air for five seconds, exhale sharply through your mouth at the same time lower your hands. Repeat 2-3 times.

Prolonged stress is a threat to a person. Poor health, apathy, pathology of internal organs manifests itself against the background of a long-term load on the psyche.

After nervous tension, the body needs recovery

The correct daily routine, diet correction, constant work on the body and one's own thoughts will help to recover from a stressful situation.

Stress can be physical, chemical or emotional. Conditional classification covers 3 stages of stress:

The anxiety stage occurs due to physical and chemical reactions. The adrenal glands begin to work twice as fast due to the interaction of the brain and the nervous system. Prolonged exposure to stress leads to exhaustion of the adrenal glands.
The resistant stage occurs with the adaptation of the adrenal glands. The stage lasts for several months, and contributes to an increase in internal organs.
The final stage - exhaustion, is characterized by the state of a person when he is unable to adapt to stress.

Weakness and confusion are symptoms of emotional burnout and exhaustion of a person. Violations in the work of internal organs entail changes in behavior.

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

Stages of stress according to G. Selye

Symptoms of prolonged stress

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

increased irritability;
sudden mood swings - a person either laughs or suddenly becomes hysterical;
fatigue and sleep disturbance;
decreased concentration;
overeating or fasting;
apathy and lack of initiative;
pessimistic outlook on life;
depressive state.

Feeling unwell is an alarm signal that the body sends. Emotional burnout contributes to the alienation of personality. A person under stress destroys relationships at work and in the family.

To begin to live fully without constant stress on the psyche, it is necessary to restore the correct functioning of the nervous system.

Identify symptoms, treatment and prevention. Disorders in the work of internal organs are treated with medications, and they fight with the blues psychological exercises- a person makes new acquaintances, finds a hobby and clears his head of disturbing thoughts.

Fighting irritability

Due to prolonged stress, a person cannot relax. Constant emotional pressure affects the reactions, attention and behavior of the individual: to restore health means to return to the normal functioning of the body. Experienced psychologists advise to cope with increased irritability and aggression:

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

The choice of an activity that will help ease the load on the psyche depends on the wishes of the person. Sports activities (swimming, playing tennis or football) will strengthen the body and allow you to take a breath after an exhausting day. Laughter therapy is available to everyone: a person experiencing stress can watch a comedy or attend an entertainment show.

Art therapy is based on a frank dialogue between the subconscious and the human consciousness. Through clay modeling, painting or dancing, the individual expresses anxieties, acknowledges fears, and reveals traumas.

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

Timely struggle with irritability eliminates severe stress. If a person learns to relieve tension (through drawing, running or watching entertaining films), he is not threatened by a prolonged load on the central nervous system.

Recovery process

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

Eliminate the irritant. To understand what situation or event prevents you from gaining inner harmony, a person starts a diary or observes his own reactions. Removing yourself from people or situations that cause stress will improve the conditions of a person's life.
Working on thinking. The reaction to the situation is due to the upbringing and habits of a person. To deal with increased anxiety, you need a positive attitude. To do this, they use the visualization technique: every day for 20 minutes a person imagines pleasant events, feels them and programs the brain to look for favorable opportunities.
Fight bad habits. Stress eating, smoking, drinking alcohol - a bad habit partially reduces stress. Distraction provides temporary relief. If you get rid of addictions, a person learns to cope with stress and let go of anxiety without harm to health.
Breathing exercises to relieve the condition. A soothing method that can be used at home and outdoors allows you to relax your body. Abdominal deep breathing normalizes the functioning of the nervous system and lowers the level of stress: in a stressful situation, it is necessary to alternate 5 deep breaths and 3 exhalations.
Prevention of stress. Constant work on the body increases stress resistance.

Complex therapy will help you quickly recover from stress - exercises and loads alternate with rest. The rhythm of life and sleep is normalized. A balanced diet will provide Good work nervous system and brain.

Positive experiences are a factor that improves the condition of the affected person. Communication with friends, relatives will make it easier to transfer the recovery period.

Relaxation and rest

The body systems are normalized through rest. Low stability and frayed nerves are the main reasons for respite.

Relaxation is the absence of irritants and disturbing thoughts. During meditation or yoga, a person relaxes the muscles, gives rest to the head, and calms anxieties.

Restoration of the nervous system can be started with simple walks in the fresh air. A change of environment and occupation has a positive effect on people with stress.

Daily regime

From depression and mental stress saves the established schedule of the day. The day is signed at the rate of: 8 hours for sleep, 2 hours during the day for rest, meals every 4 hours. For active physical actions no more than a third of the day is given.

During the day, time is allocated for walks, for sports and communication with like-minded people. A morally exhausted person organizes his own life: he obeys the schedule without violations. The personality is deprived of spontaneous decisions under the action negative emotions. Over time, normal sleep resumes, the need to seize problems at work or in the family disappears.

Meals are taken every four hours

Physical exercises

To improve the condition before going to bed and immediately after waking up, a person is engaged in simple exercises. Recent studies have shown that physical exercise contribute to the production of the hormone of happiness. Sports activities take place at home, on the street or in sports clubs.

List of calming exercises that will help bring the nervous system back to normal:

Breathing exercises. From the strongest stress, the breathing technique "Double exhalation" or "Belly breathing" relieves. When inhaling, the stomach inflates, and when exhaling, it retracts (the stomach stretches towards the spine). Wave-like breathing engages the abdomen and then chest. Double breathing consists of two exhalations and holding the breath. Instead of the usual inhalation, the person holds the breath for a few seconds and then exhales again. Breathing exercises exercise the abdominal muscles and soothe nervousness.
Jogging. Well distracts from the stressful effects of outdoor activities. Jogging is an intense run that maintains a rhythm. Concentration of attention on a monotonous task allows you to reduce the emotional burden.
Swimming. Destroy negative thoughts of classes in water. Water relaxes the muscles, and while swimming, a person is distracted from problems at work.
Good for fatigue and tightness in the body - gymnastics

Classes three times a week give constant good results. Reestablish peace of mind through sports, it is useful for a body that suffers from hormonal failures or malfunctioning of the adrenal glands.

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

Medical treatment

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

sedative drugs (in difficult cases, tranquilizers);
herbal medicines;
vitamins and mineral complexes.

The medicine prescribed by the doctor restores the nervous system and reduces the load on the psyche. The action of tranquilizers is based on a decrease in the activity of the central nervous system. Sedative medications inhibit a person's reactions: it is difficult for him to concentrate. Strong sedatives are prescribed to reduce anxiety (short intake).

"Glycine" has a sedative effect, but does not affect human activity. The remedy is used for a month to reduce temporary stress. You can take medicines on a natural herbal basis without a doctor's prescription.

"Glycine" - a sedative drug

Folk recipes

Adults and children recover from stress with folk remedies. To calm the nerves, safe teas are drunk, aromatherapy and acupuncture are used. The most effective drugs to restore nerves:

Calming collection. For such a collection, soothing dried herbs and inflorescences are useful: fennel, motherwort, cumin and valerian. The dried collection is brewed with boiling water in the proportion of 1 tablespoon of herbs per 250 ml of water. Freshly brewed infusion is divided into 3 doses. The course of treatment is a month.
Tea. St. John's wort, coriander seeds and mint teas will be useful for people who are subject to constant stress. Dried leaves are poured with 250 ml of boiling water (1 tablespoon of herbs) and infused for 10 minutes. Add honey, lemon and other herbs to tea as desired.
Tincture. Motherwort is infused for several days, then poured with alcohol (proportion 1: 5). The daily dose of tincture is 20 drops three times a day. The course of treatment is a month.
Sachet. Bags with fragrant herbs can be made with your own hands: dried lavender, lemon balm, oregano and rosemary are placed in linen bags. Sachets are carried with them in a bag, left in a desk drawer at work or in a closet at home.
Coniferous baths. Relaxing baths restore the nervous system and psyche: pine needle extract is diluted in warm water. Water procedures are taken no more than 20 minutes. The course of treatment is 10 days.

The nervous system is restored with the help of pleasant aromatherapy. The incense uses essential oils of orange, ylang-ylang, cedar and pine tree. Aroma lamps or scented candles are used to diffuse a soothing scent.

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

Fragrant sachets you can make yourself

Diet for a good mood

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