How to start eating after stress. How to restore skin after exposure to stress

School of Yuri Okunev

Good day to all! Yuri Okunev is with you.

Many of us live in an eventful day. As a result, they suffer from overwork, moral and physical exhaustion. It is simply unbelievable how much we manage to do in 16-18 hours of wakefulness, while never worrying about ourselves, our loved ones.

But it is our well-being, health, strength of the body and spirit that should be in the first place. Therefore, today I would like to talk about how to recover from the severe stress that "give" us active labor and everyday life, as well as excessive physical training.

It can be defined as a state of tension - physical, intellectual, emotional. That is, if something "annoys" you, then this is it, stress.

This process can be short-term or even sudden in nature or permanent, long-playing. Both the first and second are very dangerous, especially when it comes to really strong feelings. And therefore, in any case, you will need to recover qualitatively after such unpleasant sensations.

As for the causes of stress, their countless number:

• Difficulties or heavy employment at work.
• Unpleasant moments of communication with strangers.
• Conflicts and just quarrels with friends and relatives.
• Sudden force majeure circumstances.
• Intense physical activity. For example, during sports activities (overtraining).
• Large volumes of incoming information.
• Failures in the personal sphere, etc.

All this together and individually “makes your day”. And if for some reason he was not as good as you would like, then you are “stressed out”. Often, all this develops into a terrible state of prolonged chronic depression. The result is tremendous damage to psychological and, of course, physiological health.

Am I over enough already?

You have been feeling disgusting for several months, frankly, but at the same time you are stoically pretending that nothing is happening? Well, like, nothing hurts, there is no temperature - there is nothing to inflate an elephant from a fly. It is really better not to touch the flies, this is not hygienic, but it is still worth thinking about the cause of the malfunctions in the body. You are, after all, Homo sapiens, and therefore thinking is your main trick.

Therefore, I propose to compare the list of obvious signs of physical or emotional stress with your current state:

1. You have no strength. No matter what. Generally. Every morning you, like Baron Munchausen, pull yourself "out of the pigtail" out of bed. After going sluggishly and just as sluggishly go to work / training / on business. It is clear that you also perform all ordinary daily tasks extremely reluctantly, with strained effort. And every day it’s getting harder.
2. Apathy. Did the boss hint at a promotion? Friends call for barbecue in awesomely picturesque place? Did the familiar beauty invite on a date? Speak-speak, I always yawn when I'm interested ...
3. Drowsiness. Yes, sleep. All the while. What do i do after sleep? I'm sleeping again!
4. Insomnia. Previously, you slept all the time, and then somehow you suddenly stopped sleeping. Just cut off, and that's it. It's a shame. Highly.
5. Reduced ability. Intellectual, physical. The weight that you mastered in training a month ago, now seems somehow especially heavy. The work that you used to do in 2 hours now stretches for a week.
6. Colds. You already know everything about ARI, because now it is actually your superpower. Is there a 40 degree heat outside? Well, this is not a problem for you! After all, you are a pro - even in the midst of summer, manage to cope with a hellish cold.
7. Irritability. You are already beginning to scare the neighboring kids: “Go to bed in a flash, otherwise that evil uncle will come. He doesn’t sleep at night, he wanders and bites people. ”

If at least a couple of points are at least remotely similar to what you feel, then it's time to sound the alarm. Otherwise, it will then be even more difficult to cope with the problem, because physical and psychological stresses tend to accumulate. So let's think right now how to return to its former shape.

Stress Recovery

We have already identified two aspects - physiological and psychological. They are very closely interconnected, so you have to carefully study both of these areas.

Correcting moral health

If something makes you crazy, then a great way to lose emotional ballast is to go in for sports. Jogging, active training on the simulator, strength exercises or even just an incendiary dance - this is what the doctor ordered. You can also do house cleaning, play active games with the children, quickly walk to the post office / store, and finally walk the dog normally. In general, anything, just to relieve stress, putting into action the adrenaline that developed during stress.

• Change of type of activity.

Did you spend the whole week in a stuffy, cramped room full of people? Then at the weekend, be sure to get out into the fresh air. It is advisable to nature, in a secluded place away from people. Breathe, walk, listen to birdsong, rustle of leaves, enjoy the sun / rain / snow and think that really valuable things in life are far beyond the office walls.

• Reward.

How long have you been allowing yourself to really love? Reading a book in a comfortable chair, a tear-off party with friends, hiking in the mountains, a trip to an exotic beach, a new thing for your home / wardrobe? Why not thank yourself for your fortitude and not do the good that has not been in your life for so long. Try it - you will like it!

• The notorious gestalt.

You may still be tormented by memories of a stressful moment, because to change anything is no longer in your power. But then you can try to create an alternative reality in your imagination and in it “resolve” the situation the way you want. Complete gestalt.

Model a case that brought you unpleasant emotions. Now mentally do what you want to close the question once and for all. For example, tell the virtual boss everything you think about your real boss. Dare, do not be shy in the expressions! You can wave your fists in the air a couple of times in parallel. Now you are even.

The next time you see a chef, remember this moment and let it become funny.

Physical recovery

• Breath.

In the case of sudden severe stress, you can try to calm the mental storm. Take a slow deep breath, hold your breath for a few seconds, exhale and hold your breath again for the same amount of time. And so several times, until the heart stops beating furiously in your chest.

• Water.

Lack of water can aggravate your poor health and well-being. If you are not feeling well, if you are stressed, drink more pure plain water! Be sure to drink water and after severe sudden stress - this will "dilute" a little blood, oversaturated with adrenaline.

• Recreation.

After overtraining, as well as after an eventful working day, after a strong conflict with someone, it is important to give yourself a break. Give yourself free time by devoting it to relaxation. Take a warm bath with fragrant salts, watch your favorite movie, chat with a loved one who is pleasant to you. And then just return to normal life as if nothing had happened, starting from scratch.

• Nutrition.

So that the body can withstand stress, it needs to receive a full range of vitamins, nutrients. Seek help from a nutritionist who selects the right diet for your lifestyle. You can learn a number of recommendations by looking at the blog article from the ""

• Herbs.

Even ultra-modern pharmacology is unthinkable without the gifts of nature. Learn to use them wisely to always carry a weapon against stress. The simplest thing is to drink aromatic tea with chamomile, mint, lavender and thyme.

Of course, in this article I touched on just a few of the simplest stress management techniques. We will consider the maximum of information, high-performance technologies, and author's approaches on mine. After all, only a strong-willed and healthy person in all respects can be truly successful and productive.

If you still have questions, I invite you to an individual consultation. Details

And today we will say goodbye. Waiting for your comments - share your experience, ask questions. As always, Yuri Okunev was with you. Do not miss new publications. See you soon!

Long-term stress is a threat to humans. Feeling unwell, apathy, pathology of the internal organs is manifested against the background of a prolonged load on the psyche.

After nervous tension, the body needs recovery

Recovering from a stressful situation will help the correct regime of the day, diet correction, constant work on the body and your own thoughts.

Stressful condition is physical, chemical and emotional type. Conditional classification covers 3 stages of stress:

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

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

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

Stress Stages by G. Selye

Symptoms of prolonged stress

Cardioneurosis, alopecia, exhaustion and insomnia are common consequences of prolonged stress that can occur 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 an advanced condition:

• increased irritability;
• sudden mood swings - a person then laughs, then suddenly falls into hysteria;
• fatigue and sleep disturbance;
• decreased attention span;
• overeating or starvation;
• apathy and lack of initiative;
• pessimistic outlook on life;
• depressed state.

Feeling unwell is an alarm that the body sends. Emotional burnout contributes to the alienation of the individual. In a person under stress, relationships at work and in the family are destroyed.

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

Symptoms are determined by treatment and prevention. Violations in the work of internal organs are treated with medications, and they are struggling with the spleen with psychological exercises - the 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 reactions, attention and personality behavior: restore health, then return to the normal functioning of the body. Experienced psychologists advise to cope with increased irritability and aggression:

• through systematic exercise;
• with the help of laughter therapy (therapy is based on the long-term effect of positive impressions);
• change of scenery, work, place of residence - any changes will help switch from the cause of stress;
• affirmations - practices based on positive thinking, on the visualization of pleasant events;
• good results are shown by art therapy;
• using zootherapy.

The choice of an activity that will help ease the load on the psyche depends on the wishes of the person. Exercising (swimming, playing tennis or soccer) will strengthen the body and allow you to catch your breath after a grueling day. Laughter therapy is available to everyone: a stressful person can watch a comedy or attend an entertainment show.

Art therapy is based on a frank dialogue of the subconscious and human consciousness. Through clay modeling, drawing or dancing, a person expresses anxiety, recognizes fears and reveals injuries.

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 stress (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 an irritant. Frequent contact with an irritating factor contributes to the deterioration of well-being: a person loses energy, nightmares torment her, and during the day she does not have enough strength to work. To bring the nervous system in order will help:

1. Elimination of the irritant. To understand what situation or event prevents to find inner harmony, a person starts a diary or watches his own reactions. Removal from people or situations causing stress will improve a person’s living conditions.
2. Work on thinking. The reaction to the situation is due to the upbringing and habits of the person. A positive attitude is needed to combat increased anxiety. To do this, use the visualization technique: every day for 20 minutes a person presents pleasant events, feels them and programs the brain to search for opportunities.
3. Fighting bad habits. Jamming stress, smoking, drinking alcohol - a bad habit partially reduces stress. Distraction gives temporary relief. If you get rid of addictions, people learn how to cope with stress and release anxieties without harm to health.
4. Breathing exercises to relieve the condition. A calming 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 reduces stress levels: in a stressful situation, it is necessary to alternate 5 deep breaths and 3 exhalations.
5. Stress Prevention Constant work on the body increases stress resistance.

Complex therapy will help you recover quickly from stress - exercises and exercises alternate with relaxation. The rhythm of life and sleep is normalized. A balanced diet will ensure good functioning of the nervous system and brain.

Positive experiences - a factor that improves the condition of the affected person. Communication with friends and relatives will make it easier to move the recovery period.

Relaxation and relaxation

The body systems normalize through rest. Low stability and shaky nerves are the main reasons for a respite.

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

Restoring the nervous system can begin with simple walks in the fresh air. Changing the environment and occupation favorably affects people with stress.

Daily regime

The prescribed schedule of the day saves you from depression and mental stress. Sign the day at a rate of: 8 hours for sleep, 2 hours for a day to rest, meals every 4 hours. For active physical activities no more than a third of the day is allocated.

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 breaking. The person loses spontaneous decisions under the influence of negative emotions. Over time, normal sleep resumes, the need to seize problems at work or in the family disappears.

Eating 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 activity contributes to the production of the hormone of happiness. Sports activities take place at home, on the street or in sports clubs.

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

1. Breathing exercises. The method of breathing "Double exhalation" or "Breathing the stomach" relieves of severe stress. On inspiration, the stomach is inflated, and on exhalation it is retracted (the stomach stretches to the spine). Wavy breathing involves the stomach, and then the chest. Double breathing consists of two exhalations and breath holding. Instead of the usual breath, a person holds his breath for several seconds, and then exhales again. Breathing exercises train the muscles of the peritoneum and soothe nervousness.
2. Jogging. Well distracts from stress exposure in the fresh air. Jogging is an intense jogging rhythm. Focusing on the monotonous task allows you to reduce the emotional burden.
3. Swimming. Destroy the negative thoughts of occupation in the water. Water relaxes muscles, and during swimming a person is distracted from problems at work.
4. It helps well from fatigue and tightness in the body - gymnastics

Classes three times a week give permanent good results. Restoring peace of mind through sports is beneficial for the body, which suffers from malfunctioning hormones or malfunctioning of the adrenal glands.

Exercise saves you from depression - a person who practices his own body learns to enjoy his achievements. Group training in the hall opens up a person communication with new people.

Drug treatment

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

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

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

"Glycine" has a sedative effect, but does not affect human activity. 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

Folk recipes

Folk remedies for adults and children recover from stress. To calm the nerves, safe teas are drunk, aromatherapy and acupuncture are used. The most effective drugs for nerve repair:

1. Soothing collection. Soothing dried herbs and inflorescences are useful for such a collection: fennel, motherwort, caraway seeds and valerian. The dried collection is brewed with boiling water in a proportion of 1 tablespoon of herbs per 250 ml of water. Freshly brewed is divided into 3 doses. The course of treatment is a month.
2. Tea. Tea from St. John's wort, coriander seeds and peppermint will be useful to people who are subject to constant stress. Dried leaves are poured with 250 ml of boiling water (1 tablespoon of grass) and infused for 10 minutes. Add honey, lemon and other herbs to tea as desired.
3. Tincture. Motherwort is infused for several days, then filled with alcohol (1: 5 ratio). The daily dose of tincture is 20 drops three times a day. The course of treatment is a month.
4. Sachet. Bags with aromatic herbs can be made by hand: dried lavender, lemon balm, oregano and rosemary are placed in linen bags. Sasha is carried with him in a bag, left in a drawer at work or in a closet at home.
5. Coniferous baths. Restoring the nervous system and psyche relaxing baths: in warm water, conifer extract is diluted. Water treatments 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. Essential oils of orange, ylang-ylang, cedar and pine tree are used in incense. An aroma lamp or scented candles are used to spread the soothing odor.

Recover from severe stress through acupuncture. The ancient technique is based on acupressure. There are several calming points on the human body: under the nose, on the bones of the skull under the eyes and under the thumb in the palm of the hand. Exposure to the points (within 10-15 seconds) reduces the level of anxiety.

Fragrant sachets can be made independently

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 work of internal organs. Soothes the nervous system after prolonged stress on a menu that includes.

The term "stressful skin" is increasingly used in dermatology and aesthetic medicine. This concept combines the idea of \u200b\u200bthe manifestations on the skin of the effects of stress on the whole body and directly on the skin.

What is stress?

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

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

• the phase of mobilization caused by "alarms" about the danger or violation of the state of the internal environment of the body coming from 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 relative positive role, since it increases the adaptive abilities and resistance of the body to adverse stimuli;
• a resistance phase, during which the body gradually nevertheless adapts due to additional non-specific mechanisms and becomes resistant to excessively strong or continuing exposure to irritants; under these conditions, the stress of functioning of all systems is often accompanied by various diseases, including skin, and a decrease in the quality of life;
• decompensation phase, in which the function of the endocrine system is especially activated, followed by depletion of the adrenal cortex and the adaptive capacity of the body.

In a whole organism, its general stress state is measured by physiological reactions of the nervous, endocrine, immune, and vascular systems, which cannot but affect the skin integument directly. 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 and allergic acute inflammatory processes, chronic dermatoses (,), hair loss, etc.

At the same time, skin integuments, which are barrier tissue, are characterized by the presence of a complex of their own nonspecific adaptation mechanisms, which develop in response to both stressors affecting the entire body and damaging factors of a local nature. Adaptation syndrome is universal in nature and develops in accordance with the stages listed above, both under general and local exposure to traumatic factors.

General principles of the effect of stress on the skin

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

• Water, including the tight adjunction of the cells of the stratum corneum, a double layer of lipids (ceramides), fastening the flat flakes 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 an optimal level of moisture in the skin, helps to maintain their elasticity and firmness, etc.
• The 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 - the 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 in the inflammatory process.
• Photoprotective - melanogenesis, stratum corneum, urocanic acid, which also regulates the acidity of the deeper layers of the epidermal layer.

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

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

Physical stress

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

Free radicals are formed as a result of the influence of ionizing and excess ultraviolet radiation contaminated by chemical aerosols of the environment, tobacco smoke, environmental temperature factors, poor nutrition, inadequate antioxidants and trace elements (zinc, copper, selenium) in food products that have antioxidant properties and are inactive lifestyle, various diseases of internal organs, etc.

Psychological stress

It is caused by acute heavy and / or prolonged neuropsychic stresses, accompanied by overwork and fatigue, anxiety, guilt, anger and frustration, a state of frustration when a traumatic psyche occurs when the situation is of the alleged or real impossibility of fulfilling one’s desires, etc. All these stressful conditions are reflected in the basic mechanisms of skin functioning 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 active substances in the blood - stress hormones, primarily adrenaline and norepinephrine (secreted by the adrenal cortex), affecting the autonomic nervous system, heart and blood vessels. This explains the appearance under stress of hyperemic spots on the skin that resemble an allergic reaction.

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

• decrease the synthesis of collagen and elastin proteins synthesized by fibroblasts;
• inhibition of the production of melatonin, which reduces the regenerative processes in the tissues;
• the development of skin inflammatory processes (with prolonged exposure to cortisol), in which a group of enzymes (hyaluronidases) is released that can break down hyaluronic acid, which also explains the dryness of the 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, the first to initiate the development of inflammatory processes in the skin through cytokines in the form of expansion of small vessels and increase the permeability of their walls. The cells involved in the inflammatory reaction contribute to the formation of an even greater number of free radicals, which provokes the development of an even greater number of lipid peroxidation reactions that make up the cell membranes and intracellular structures, and cell necrosis.

A particularly pronounced negative effect is exerted by the combined effect of physical and psychological types of stress, leading to the gradual depletion of adaptive defense mechanisms. After stress, the skin 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 arises and signs develop - the complexion changes, the skin becomes lethargic, the number of wrinkles increases and wrinkles deepen, and signs appear.

How to restore skin after stress

Based on a brief summary of the types, mechanisms and effects 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 local exposure to the skin. Constant comprehensive measures are required to minimize both the intensity and the duration of the influence of negative factors on the whole body - limiting the effects of ultraviolet rays, proper nutrition, balancing physical activity and relaxation, psychological auto-training, correction of the function of internal organs, etc.

In addition, it is necessary constantly, especially after the age of 30-35 years, 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 moisturizers that improve microcirculation and anti-inflammatory drugs, cosmetic preparations, nourishing masks that promote regenerative processes and restore the above-mentioned skin barriers, and in the spring-summer period also with ultraviolet filters, etc. d.

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

If you didn’t succeed in avoiding the stress state, it is very important to know how to recover from stress correctly, what you should pay attention to first of all, how to restore “calmness” to the nervous system, overcome heart pain and stomach discomfort.

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

• Increased physical activity;
• Proper nutrition;
• Rest and relaxation.

Physical Education

No wonder they say that sport is life. But in this case, we do not mean professional sports, crazy training in a fitness club or a cross for 10 km. Such heavy loads do not help calm down, but only increase pressure on the heart. First, you should take walks in the fresh air daily 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 helps restore the nervous system, allows you to put your thoughts in order.

As an additional load, 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 suffering stress the general condition is observed general weakness, heart and headache - just start with a 15-minute walk near the house.

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

A great option after severe stress is going out. A trip to the mountains, to the forest or to the river helps to relax, calm, distract, and helps to gain positive energy of nature. In moments of unity with nature, the torn nervous system is restored due to “active meditation”. This is such a type of meditation, when the calming and restoration of vitality occurs in motion, in a state of full consciousness.

Nutrition

Healthy and proper nutrition is an axiom for any person. In improving the condition in the post-stress period, nutrition plays one of the key roles. The fact is that at the time of stressful experiences a person is rapidly losing 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 time of intense emotional stress, appetite increases dramatically, nutritionists say "stress seizing." But this is less common, most often the weight falls, and the process of "seizing" begins after the stress experienced. This is natural, since the body is exhausted and is gaining all the substances necessary for life through 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 through nutrition and not harm the body?

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

• Eat foods that contain vitamins. First of all, it is necessary to pay attention to products containing group B vitamins. Nuts, cereals, beans (group B1 vitamins), liver, poultry meat, hard cheese, eggs, seaweed (group B2 vitamins), offal, red must be present in the diet. meat (B3 vitamins); yeast, cereals, green vegetables (B5 vitamins); beef, veal, milk, green pepper (B6 vitamins); mushrooms, cauliflower, carrots, onions, parsley, soybeans, seafood (vitamins of the B9, B12 groups).

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: oily sea fish, cod liver, flax seed, walnuts. The use of these products will help to gain lost weight, improve metabolic processes in the body and increase brain activity.
• To gain lost kilograms you need to eat at least 4 times a day, at the same time. For one meal you need to eat everything that was planned, but do not overeat. An overloaded stomach hurts, and this does not help to gain weight, but only creates additional discomfort.
• You should not forget 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 health. It is a well-known fact - a person should sleep 7-8 hours a day. And in order to restore nerves and the psyche after stress you need to sleep. In the early days of recovery, sleep should be as long as possible. A good healthy sleep helps to restore vitality, as if "restarting" the body and all metabolic processes in it. Unfortunately, after stress, sleep is disturbed: the head hurts, the heart aches, pressure jumps. Hence the inability to calm down, which is essential for sound sleep.

To normalize sleep, you must:

• Seek help from medicinal herbs.

You can calm down and relax thanks to this infusion: mix mint leaves and a three-leaf shift (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, heart and its rhythm.

If stressful situations are constant companions in life, you can prepare restorative and soothing tinctures in advance. Cinquefoil root (100 grams) pour alcohol or vodka (0.5 liters) and leave in a glass bowl in a dark place for 20 days. Then, to 1 tablespoon of this infusion add crushed valerian root (1 tablespoon), cedar cones (3 pcs.), 4 tablespoons of sugar 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 tbsp.spoon overnight. This tincture strengthens and normalizes sleep.

Normalize sleep immediately after experiencing stress can be as follows: St. John's wort (5 g.) 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 calmer and deeper.

• Conduct bath procedures.

Bath - relaxes muscles, calming effect on the heart and psyche. With the help of the bath, not only toxins are removed from the body, but also the stress hormones accumulated during the critical period, excess weight disappears, and memory improves. For restoring bathing 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 or dizziness and headaches are present, caused by spasms of blood vessels, then the trip to the bath should be postponed.

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

A simple exercise to reset the negative: stand straight, feet shoulder width apart, hands on the belt. Take air in for five seconds, exhale sharply through the mouth while lowering your hands. Repeat 2-3 times.

Glad to see you on the blog pages))

In one of my previous articles, I mentioned that about half a year ago I found a remedy with which you can treat nerves at home.

Stress is a kind of protection of the body against various external factors: danger, overstrain, unpleasant news, phobias, and even minor household problems.

He comes in different guises: some people become agitated, others are completely numb. Adrenaline is to blame for everything - a hormone that "lives" in the human body. He reacts sharply to fears and rises sharply at the moment of danger.

Adrenaline makes the body concentrate and look for a way out of the current situation, and therefore, with short stresses, it is even useful.

Only prolonged stress is dangerous, because of which a person loses vital energy, mental and physical health. It’s not without reason that the people say: “All diseases are from nerves”, and among doctors there is another saying: “All problems are in the head,” so many people ask themselves how to become calmer and not be nervous?

Our reaction to external factors is so diverse that literally everything can become a cause of stress: parting with a loved one or losing him, unfavorable relationships at work or dismissal, trouble in the family, for example, serious illnesses of relatives and their own, and even seemingly such , not the most sad or significant events like a change of residence, upcoming public speaking, waiting for guests.

Very often, the cause of stress lies within the person; this is dissatisfaction with oneself, self-eating, and a number of other personality problems.

Stress symptoms

Take a look at the most common symptoms of stress:

• frequent headaches, including. My migraine is just a “companion” of stress ((If you also suffer from her attacks, then I recommend an article to help fight her.
• apathy, depression, depression, pessimism, lack of interest in life;
• nervousness, irritability, or tearfulness;
• internal stress, inability to relax, or, conversely, inability to concentrate, poor perception of information;
• the emergence of "nervous" habits: swinging the foot, tapping a pencil on the table, biting the lips and nails, etc .;
• irritability and aggression in women at different age periods associated with hormonal imbalance;
• indifference to loved ones, even to their own children.

Effects of stress

Stress almost never passes painlessly, if you do not adjust the psychological state of a person in time, it will lead to disruption of many organs and systems.

And prolonged stress can lead to very serious failures such as: cardiovascular disease, peptic ulcer, depression and neurosis, headaches, atherosclerosis, allergies and eczema, accelerated aging of the body, decreased immunity, type 2 diabetes, oncological processes, chronic constipation or diarrhea, bronchial asthma, sexual health problems.

These are the most common problems in the body arising from stress and, unfortunately, the list goes on. Those who are under the influence of prolonged psychological stress often ask doctors the question: "How to restore the nervous system?".

How to restore the nervous system after prolonged stress

Our citizens, to put it mildly, don’t really like medical trips)) and in most cases they start treating depression on their own, resorting immediately to “heavy artillery”: pills for depression and irritability, as well as powerful psychotropic drugs.

But not every stress is depression, and it is necessary to begin the restoration of the body with the help of safer methods and medicines.

How to deal with irritability and nervousness at home

Ideal - get advice from a psychotherapist who will help to understand the cause of prolonged stress and develop an individual plan to overcome it.

According to doctors, the most popular methods of "fighting nerves":

• special nutrition for the brain and nervous system;
• change of scenery (vacation, interesting trips, meeting with friends);
• taking relaxing baths;
• hobby for interesting business (knitting, drawing, reading books, etc.);
• relaxing techniques (meditation, yoga, reading prayers);
• repetition of affirmations - positively convincing phrases (“I am healthy!”, “I am calm and relaxed” and the like);
• listening to music restoring the nervous system (you can read more in the article);
• breathing exercises that help you focus on yourself;

But the most important thing is to eliminate the cause of stress.

But this is, as always, easy to say, but not always possible, so you need to try to tune your nervous system so that it responds more easily to stress and irritants.

How to restore nerves after severe stress using alternative methods

Herbs from Nerves and Stress

• Soothing collection.

We take in equal parts fennel, motherwort, caraway seeds, valerian.

A full tablespoon (with a slide) of the collection is brewed with 250 ml of boiling water, infused, and taken three times a day, dividing the infusion into three equal parts. The course of treatment is 30 days. Preventive courses are carried out twice a year (in spring and autumn).

• Hypericum tea-antidepressant.

Brew a teaspoon of dry raw materials with 200 ml of boiling water. Drink twice a day with honey, like regular tea.

• A decoction of coriander seeds.

We prepare a decoction: a teaspoon of coriander seeds is brewed with boiling water (200 ml) and left to simmer in a water bath for 15 minutes. The broth is taken in a small glass (30-40 ml) four times a day. Continue treatment until your condition improves and your mood improves. Coriander is an excellent remedy for irritability.

• Peppermint tea with lemon and honey.

During the day, drink peppermint tea (preferably wild growing in meadows) with honey. Ideal for linden and clover honey. Lemon must be consumed with the skin, chewing thoroughly. The peel of citrus fruits contains many essential oils that have a beneficial effect on the human nervous system.

You can also drink herbal teas from lemon balm, chamomile, marigold, oregano, hops. Brew these herbs in the usual way, like tea, and drink alternating. They have a mild sedative effect, reduce heart rate and improve sleep. The treatment is long.

• Motherwort tincture.

Dry motherwort grass is poured with medical alcohol and insisted for a month. Proportion: 1: 5. Take 20 drops three times a day for a month. Motherwort perfectly removes the heartbeat and anxiety.

• Herb sachets.

In a linen bag, put a collection of herbs, and you can use any plant individually: hop cones, oregano, lavender, lemon balm, rosemary.

Place the bags at the head of the bed or place them under the pillow. Outgoing aromas relax the body and relieve irritation.

• Aromatherapy

Oil has a beneficial effect on the nervous system: orange, ylang-ylang, cedar, pine, lavender.

Aromatization is carried out using an aroma lamp, observing the dosage: 1 drop of oil per 5 m 2 of the room.

• Coniferous baths.

Buy needles extract in a pharmacy. According to the instructions, dilute the drug in the bathroom. Take the procedure for 15 minutes. The course of treatment is 10 days.

There is also the “right” food for the nervous system.

Foods That Boost Mood for Depression

(many of them contain in large quantities, which helps with disorders of the nervous system):

• Dairy products (low fat content);
• fish, especially fatty varieties;
• nuts and seeds;
• vegetable oil;
• cereals (oat and buckwheat);
• chocolate (high in cocoa, over 70%);
• meat, especially pork, ducklings and game meat;
• sea \u200b\u200bkale;
• egg white;
• fruits and vegetables: avocado, bananas, beets, chili peppers, celery, broccoli, garlic, tomatoes.

Modern dietary supplements and pharmaceutical preparations for irritability and nervousness

Modern pharmacology has a huge supply of drugs acting on the nervous system with varying degrees of intensity.

Therefore, the choice of the drug depends on human activity and the required concentration of attention, since there are sedatives under stress that do not cause drowsiness, as well as enough drugs with the opposite effect.

Pills for nerves and stress, list of names

In the pharmacy you can buy the following drugs and pills for irritability and nervousness:

When choosing funds, read the instructions beforehand, as in this article I will not be able to accommodate even a brief description of the drugs.

Adaptol;

Valerian extract;

Valocardine;

Valemidine;

Glycine;

Homeostres;

Deprim;

Lily of the valley-motherwort drops;

Negrustin;

Neuroplant

New Passit;

Persen;

Peony tincture;

Motherwort tincture;

Relaxaxan;

Tenothen;

Tsipramil;

Fitosed.

I tried some of the above drugs, but I will not name which ones, because they did not have the desired effect, maybe it's my personal perception and they will affect you differently.

I’d better tell you about a remedy for stress and nerves, which I really, really liked with its general effect and the main thing is that these are sedatives for stress that do not cause drowsiness. .

Amino acids turned out to be such tablets for irritability and nervousness for me: 5-htp hydroxytryptophan and Gaba - gamma-aminobutyric acid.

Hydroxytryptophan, what is it?

This is an amino acid, which in our body is the biochemical precursor of serotonin - a neurotransmitter that calms the psyche and creates a feeling of emotional well-being.

The drug is very effective for depression, since people suffering from it have low levels of serotonin and tryptophan in the blood, so if it’s important for you to defeat depression and return to life, this amino acid is just right.

Hydroxytryptophan is also successfully used for anxiety, premenstrual depression, sleep disorders, seasonal affective disorders - “autumn depression”, nervous exhaustion, headaches and prolonged migraines.

While taking 5-htp hydroxytryptophan, appetite is suppressed, and this contributes to the loss of extra pounds, which is important for people who are overweight.

According to my personal feelings, 5 hydroxytryptophan coped with all tasks not only well, just fine.

It really calms the nerves, relieves stress, eliminates anxiety and irritability, improves mood, while there is no drowsiness or lethargy. The only thing I did not notice is a decrease in appetite 😉

I draw your attention to the fact that this drug has no immediate effect, that is, there is no such thing - I took the first pill and was immediately cheerful and calm. I felt its effect only at the end of the second week of administration, but the effect was long-term and impressive.

Apparently, you need 5 hydroxytryptophan to accumulate in the body, the necessary level of serotonin is restored. I read expert reviews that it takes three months to accumulate these substances.

How to take hydroxytryptophan

The safe daily dose of hydroxytryptophan is 300-400 mg per day.

At first I bought a package of 100 mg, where you need to take capsules one or two a day, I took one two times, that is, 200 mg was obtained per day.

Now I have 5-htp hydroxytryptophan dosed at 50 mg, which I also drink one capsule twice a day.

The drug can be taken immediately before bedtime, especially for those who have sleep disorders, and with depression and anxiety, the daily norm is better divided into several methods.

Always take the drug before meals, because after eating other amino acids will be delivered to the brain and the effect may not be complete.

To prolong the action of hydroxytryptophan, it is advised to take it simultaneously with niacin.

For whom 5 hydroxytryptophan is contraindicated

The only contraindication is asthma, since any substance precursor to serotonin can worsen the condition of asthmatics. In other cases, 5-hydroxytryptophan is completely safe.

5 hydroxytryptophan can be bought at the iHerb store, which has been tested many times: the option is cheaper and cheaper. More expensive option: dosage of 50 mg and dosage of 100 mg.

Try to start taking the drug with minimal doses, this will enable the body to start the self-regulation system.

Another tried-and-tested Gaba, gamma-aminobutyric acid

Gaba what is it?

This natural, non-addictive amino acid is an effective tranquilizer that is practically safe to use. It improves mood in depression, removes anxiety and irritability, is a sedative, and helps with sleep disorders.

Gaba is an excellent relaxant that maintains adequate behavior.

According to doctors, she is able to cope with convulsive seizures, helps to restore speech and memory in stroke survivors, and even helps reduce blood sugar.

This amino acid may not be enough if you follow a low-protein diet, as well as a lack of vitamin B6 and zinc.

I tried it, I also really liked the effect of the application.

Gaba Application and Dosage

Since this amino acid does not cause drowsiness, it is used in the daytime.

Available in different dosages ranging from 100 mg to 750 mg.

With severe anxiety and irritability, it is quite enough to take from 500 mg to 4 g. Higher dosages are prescribed by a doctor in cases of depression or convulsive seizures.

I bought a package with a dosage of 100 mg in which you need to take 1-3 capsules per day. With mild symptoms, such an amount is enough.

If you have not shopped at iHerb yet.

Have a good shopping and a healthy nervous system 🙂