Not everyone knows how to relieve tension quickly and effectively. But back in the 11th century, the great scientist Avicenna established that nervous tension should under no circumstances be accumulated within oneself. You need to start getting rid of it as quickly as possible. Otherwise, a person risks developing a nervous system disorder, nervous breakdowns, or causing heart disease. You will learn from this article how to relieve emotional stress and what you need to do to regain good spirits.

How to get rid of tension

According to doctors, our nervous system able to cope with emotional stress if negative emotion, which we experienced briefly. But our psyche, unfortunately, cannot cope with prolonged nervous tension on its own.

If you get a lot of workload, spending a lot of strength and vital energy, your body needs help. Therefore, in order for our psycho-emotional background to be restored, it is necessary to help the recovery process by applying a set of measures aimed at relieving the symptoms of nervous and psycho emotional stress.

  • Walk in the fresh air

To relieve nervous tension, walks in the fresh air are recommended. You need to change your usual home environment and go outside. When walking down the street, alternate the pace of your movement and the width of your step. Soon you will notice how your emotional condition comes back to normal.

Here's how it all works: firstly, thanks to the flow of oxygen into the blood, the brain begins to work more intensively and fruitfully, and the endocrine system begins to function more correctly. And secondly, during the alternation of tempo and step width, special biochemical processes are launched that switch your brain activity from the psycho-emotional state of a person to providing physical processes body.

Internal tension will go away even faster if, for example, you divert your attention to the contemplation of living nature or good memories.

If you don’t know how to relieve nervous tension, good old physical education is always happy to help you. Absolutely all doctors say that physical activity copes very well with tension. Here are a few exercises that will help you eliminate internal tension and restore all your internal forces and bring back a positive attitude:

  1. Sit on a stool or chair. Grab his seat with both hands and pull it up as hard as you can. Try to hold the chair in this position for at least 10 seconds.
  2. Starting position – hands in a lock, placed behind the head closer to the cervical region. Press as hard as you can on your neck with your palms, and try to resist this pressure with your whole body.
  3. Sit on the very edge of a chair or stool. Let your arms hang freely and your head raised slightly up. Spend 7 seconds in this position. Then inhale deeply, and as you exhale, bend down and hug your knees. Stay in this position for a few seconds, inhale and begin to slowly return to the starting position.

If you have a responsible and stressful job, and at the end of your shift you feel emotionally drained, then it is imperative that you include physical activity in your daily routine. You can do fitness, yoga, Pilates, dancing, athletics, in general, anything. The main thing is that it is systematic, and after classes your emotions are on the rise and your mood is positive.

  • Letting off steam

To relieve nervous tension when emotions run high and you no longer have the strength to maintain the image of a balanced and calm person, the following techniques will help you cope with internal tension:

  1. Go to a secluded place and scream as much as you can. It could be a forest, a remote park or a deserted wasteland. Find such a place and have a blast there. Yell at the top of your lungs. You can yell at your “beloved boss,” an annoying neighbor, or a crazy client who blew your mind during the day. Scream to your heart's content, and you will immediately notice an emotional uplift and a surge of vital energy.
  2. You can take out the accumulated negativity at home. For example, you can beat a pillow, throw all your things around, or break a couple of old plates. Just don’t overdo it, otherwise the next morning you may not find the mug with which you drink your morning coffee.
  3. By the way, English scientists have proven that ladies who scream and break dishes during family feuds are much less likely to suffer from heart disease. They also carry out a kind of prevention against stroke and heart attack.
  • Breathe deeply

It is a medically proven fact that with proper breathing you can cure chronic migraines and relieve internal tension. The main thing is to learn to breathe correctly.

Place your hands in the starting position on your waist. Inhale as deeply as possible through your nose, while inflating your stomach and counting to 10. Then slowly exhale through your mouth, counting to 15. At the same time, your tongue should be pressed to the roof of your mouth as if hissing the letter “sssss”. This exercise must be repeated 5 times.

Exhalation through effort and relaxation relaxes the muscles and relieves spasms. Such exercises can not only overcome internal tension, but also relieve fatigue and blues.

  • Work your belly

Abdominal exercises will relieve you from psycho-emotional stress. Everything is simple here: they inflated it - pulled it in tightly, relaxed it - tense it, imagined that the stomach was an ocean and made a wave. The exercise must be performed for at least 15 minutes.

  • Painstaking hand work is what you need

You can sort through small things: beans, buttons, coins, etc. Make a bracelet from beads or beads, type on the computer, play with an anti-stress toy. The fact is that our fingertips are equipped with a large number of nerve receptors, and their stimulation can cope with internal and emotional stress.

  • Hot food

A pod of hot pepper will help relieve internal tension. If you do not complain about your health and the functioning of your gastrointestinal tract, you can use this extreme method. US scientists have proven that this spicy product can cause a rapid increase in endorphins in the human body. But, as you know, endorphins are the main hormones of joy.

  • Hug

It has long been known that internal tension recedes before warm and friendly hugs. Remember how we calmed down as children when our mother hugged us. Believe me, hugs have a calming effect not only on children. They can also help an adult cope with fears and nervous overexcitation.

  • Making love

Such activities act as ambulance and, like no other activities, they can eliminate nervous tension in a matter of minutes. Hormones released during love “exercises” have the best effect on our nervous system. In addition, they relieve muscle spasms, which are eternal allies of internal tension.

  • Making faces

Nervous tension can be eased by facial gymnastics. It will remove the emotional burden and, in addition, will lift your mood. Of course, the main masters of facial gymnastics are children. We think that the little ones are just playing pranks and playing around, but in fact, in this way they get rid of internal emotional stress and negativity accumulated during the day.

So let's take an example from the kids and start making faces. Well, of course, we are adults and making faces with a work colleague is not very comme il faut, so we will “play pranks” at home in front of the mirror.

  • Yawn

Have you ever noticed that when you get tired of the work process, you start to yawn? And this is not just like that. It is our nervous system, noticing that something is wrong, trying to help us relieve nervous tension. Our psyche knows exactly how to get rid of negative external influences. And our task is to help her by artificially causing her to yawn.

The fact is that yawning improves blood flow and increases the tone of our body. In addition, yawning speeds up metabolic processes and helps eliminate carbon dioxide. All these processes have a beneficial effect on the functioning of the nervous system and normalize brain activity.

  • Tea ceremony

Tea is a calming tranquilizer given to us by nature itself. It copes well with emotional exhaustion, relieves tension and fatigue. And all because tea leaves contain unique elements: catechins, flavonoids, carotene and vitamins. By the way, to calm the nervous system, it is recommended to brew green tea.

  • The power of soothing baths

Soothing baths are an excellent way to prevent nervous disorders and stress. Water for soothing water procedures should be comfortable for the body, approximately 40 degrees. Decoctions of the following herbs and leaves are added to the water: sage, mint, birch leaves, yarrow, chamomile. Such baths can be taken daily; the duration of stay in the water should not exceed 15 minutes.

  • Acupressure

This massage stimulates the production of serotonin, the hormone of joy. To do it, you don't have to go to a massage parlor. You can cope without outside help. Massage the central point of the chin in a circular motion 10 times clockwise and the same number against it. Or kneading and stretching the middle fingers of both hands.

  • More positive

And, the main thing to do is to smile and look at life more optimistically. Of course, it’s not easy to smile when cats are scratching your soul, but it needs to be done. Scientists have found that laughter therapy is an excellent way to get rid of negative influences from the outside, bad mood, loads and stress. Laughter triggers in our body defensive reactions

, improves blood flow, provides the brain with oxygen. Laughter is a natural cure for tension.

Therefore, look at life with optimism, smile a lot and let those around you upset you less!

Any overwork, whether physical or psychological, can negatively affect the state of the nervous system.

When a person pays little attention to his general condition, they are often not taken into account, which, as a rule, do not pass without a trace for the body, and even more so for the nervous system.

A condition such as nervous overstrain is quite dangerous for a person, so you need to pay attention in time to the factors that lead to moral and emotional failure.

It is human nature to feel different emotions, but if joyful ones bring only good things into a person’s life, then bad emotions, frustrations, worries accumulate and lead to overstrain of the nervous system.

Also, poor sleep, poor nutrition, illness have an impact; all these negative factors lead to a person feeling tired, exhausted, and any minor detail can throw him off balance.

When a person is in this state for a long time and nothing is done, everything ends.

Risk factors and causes

If we talk about the risk group, then we can say with complete confidence that every person who is not particularly attentive to their emotional, physical and mental state falls under it.

So, at first glance, a normal daily routine may include physical activity, anxiety, poor nutrition and lack of healthy sleep, and overwork. It is not necessary that these factors be cumulative; one regular factor is enough for the nervous system to react in a negative way.

The risk group includes those people who have a lack of vitamins in their bodies or diseases that are associated with the functions of the thyroid gland.

People who use alcohol and drugs are also at risk, since these substances have...

All this is the reason for the development of nervous tension, and it is necessary to prevent complications and treat disorders, which depend on the condition and duration of the stressful state.

First signs of a problem

If we talk about the first signs that are worth paying attention to, first of all, this is the general condition of the body, and if nervous tension increases, then the following symptoms will be observed:

  • sleepy state;
  • irritability;
  • lethargy;
  • depression.

Perhaps a person, especially one with a strong character, does not show such emotions, but sooner or later such a state can reach the point when the manifestation of emotions is expressed in a more dramatic form. An inhibited reaction may be observed, often the actions themselves manifest themselves in a calmer form.

But the opposite state is also possible, when a person is extremely excited. This is expressed in behavior when activity is not justified, a lot of talking can be observed, especially if this is not typical for a person.

This state is completely unusual for a person and nervous tension in the head leads to the fact that a person does not perceive reality and loses a real assessment. He may underestimate the situation or overestimate his capabilities; often in this state people make mistakes that are absolutely not typical of them.

Nervous breakdown as an extreme point

When a person is in constant overstrain, there is no other option than. When the nervous system is overstrained, insomnia occurs, and when a person does not have adequate rest and sleep, this leads to even greater fatigue.

If the first symptoms indicate soft form overstrain, then there is a pronounced emotional state. As fatigue and irritability increase, a person is able to lash out at others.

This can manifest itself in aggression or hysterics, so it is important to protect yourself from such nervous breakdowns.

All symptoms: external and internal manifestations

If we talk about the symptoms of nervous tension, then they should be divided into two groups, the first includes external ones, the second internal ones.

External manifestations:

  • constant state of fatigue;
  • lethargic, broken state;
  • irritability.

In some cases, irritability may not manifest itself much, but usually it makes itself felt sooner or later. These symptoms are the initial stage of the development of nervous overstrain, then internal symptoms begin to appear.

Internal:

  • states in which lethargy and indifference predominate, some lethargy, while the person experiences anxiety, this state is depressive in nature;
  • states of increased activity, agitation, obsession.

This stage is quite dangerous for humans and measures should be taken immediately, since the next stage of development can influence and affect other systems of the body.

As symptoms develop and worsen, the following are observed:

It is very important in the development process not to miss the moment when you can get by with fairly simple treatment, but if you do not pay attention to this condition, serious pathologies can develop. In addition, nervous tension can reach the point where treatment involves psychotropic drugs.

Why are our children at risk?

No matter how strange it may sound, in most cases the parents themselves are to blame for the nervous overstrain of children. This is not due to the fact that the parent has malicious intent and deliberately brings the child to such a state. Often the parent has no idea what is happening. This condition may arise due to educational processes.

Also, it can arise from loads on school curriculum, additional classes. You need to be very attentive to the emotional state of the child. If necessary, consider in more detail the child’s psychology, which is important for him at this age.

What significant moments can cause emotional discomfort, not allow and not bring the situation to such a state when the child closes in on himself.

Help yourself!

You can relieve nervous tension and quickly pull yourself together in a stressful situation at home without the help of doctors. In order to help yourself, you can use some recommendations:

  1. Necessarily allow the nervous system to relax.
  2. Take it seriously correct alternation and balance between work and rest.
  3. An ideal environment for the nervous system when a person located in a calm and friendly environment. This is sometimes difficult to adhere to due to the fact that it is not always possible to choose a work environment, but a friendly state at home can and should be ensured.
  4. Any exercise and sports have a beneficial effect not only on overall health, but also on the nervous system.
  5. When your emotional state requires help, you need to consult a doctor for the right recommendations.

It is impossible in life to avoid all situations that can bring negative impact. But it is possible to help the nervous system, get rest, relaxation and relaxation. Pay more attention to proper sleep.

You should not drink coffee before bed, smoke or drink alcohol - this will help avoid problems with insomnia. Walking in the fresh air before bed will also help. Proper sleep means following a routine; you need to go to bed and get up at the same time.

If there are problems of a family nature, or at work, perhaps difficult relationships with colleagues, you should solve them as quickly as possible, but always in a calm and quiet environment.

When a person is surrounded by unresolved problems, it is impossible to relieve tension in the head, which sooner or later will lead to a nervous breakdown. When situations cannot be resolved on your own, you need to contact a psychologist who will find the right method and give advice.

Difficult situations in the family are dangerous not only for adults, but also for children, since they perceive everything psychologically very difficult.

Physical activity has a very good effect on the nervous system. Exercising will help you forget about troubles; in addition, during exercise, the hormone of joy - endorphin - is produced. Also, a little fatigue from sports will help you fall asleep faster, and there will be no problems with insomnia.

Don't forget about the beneficial effects of playing sports. It can be completely different physical exercises - fitness, swimming, exercise equipment, cycling. It is worth paying attention to yoga, as it allows you to increase stress resistance and establish protection for situations that can cause nervous tension.

Such activities will help you relax, normalize your general condition, strengthen your sleep and put your emotional state in order. Breathing exercises also have a beneficial effect on the nervous state.

You can engage in dancing and creativity, which will also have a beneficial effect on the nervous system. Don’t forget about relaxation, massage, swimming pool, gymnastics, all this can relieve emotional and physical stress. Calm music, meditation, and sounds of nature will calm the nervous system.

ethnoscience

Folk remedies that are good for stress and nervous tension:

To prepare such teas, you can use the same herbs that are included in medications.

If you need help right now

You can relieve stress and nervous tension right now with the help of our video tips and relaxation videos:

Music for treating nerves:

Chinese music to calm the body and spirit:

When medical attention is needed

You should consult a doctor immediately if symptoms of nervous tension appear and become more severe. Treatment does not necessarily include medications. It may be accompanied by recommendations and advice.

Treatment is always selected individually and depends on the duration and severity of symptoms. Every factor that can influence both recovery and possible complications is taken into account.

Sometimes a change of environment, climate, or health improvement in health resorts is enough to put the nervous system in order and avoid complications.

The main goal of any treatment will be prevention. They resort to psychotherapy, which allows them to correct and build resistance to situations that provoke internal tension.

They are prescribed to help calm the nervous system and increase stress resistance. Such drugs include Valerian and Motherwort; unlike, these drugs do not cause a drowsy state.

All of them help relieve nervous tension and stress, and improve sleep. Also, these drugs are produced in the form of dragees; they have the same effect and are used depending on individual preferences.

Also, there is a biologically active complex that allows you to relieve nerve damage and restore normal functioning of the nervous system Nero-Vit. The main effect of the drug is sedative and anxiolytic; it contains motherwort and lemon balm, valerian and other medicinal plants.

Very often, vitamin complexes are used in treatment, which allows you to quickly restore the nervous system and get rid of nervous tension. Such vitamin complexes include Apitonus P.

Nervous tension often “accumulates” in the lower part of the face. When we experience severe stress, all muscles contract, and the jaw muscles especially, because our emotions are reflected on the face. A massage will help you relax. Place 4 fingers of each hand on the lower jaw and make small circular movements clockwise for 2-3 minutes. Move from the center to the ears. Want to enhance the effect? Massage your temples and the area above your eyebrows.

Chew gum

Scientists have found that it perfectly calms the nerves. It turns out that while chewing, the level of cortisol, the stress hormone, decreases. Research has shown that people who chew gum while stressful situations cope with difficulties more effectively. And their anxiety level decreases by an average of 15%.

Think about... the bad

If you are an anxious person and tend to panic even because of nonsense, try to deal with excessive anxiety using the method Dale Carnegie.

Calmly analyze the situation, imagining the worst case scenario that could happen.

Mentally prepare yourself to accept this option. For example, if you are afraid of being fired from your job, imagine that this has already happened. You will understand that life does not end. Once you accept a bad scenario, you will immediately relax.

Freed from panic, calmly think about how to change the situation. When fear goes away, a huge amount of energy is released that can be channeled in a positive direction.

Change your attitude towards bullies

In Japan, there is a tradition of throwing darts at portraits of superiors. The bosses are not offended - it’s better to throw them at the photographs than at them themselves. Subordinates must let off steam! If your boss makes you nervous, you can do the same (but it’s better not in the office - our bosses are not as tolerant as Japanese ones). Or imagine the leader in the image of... a child. You can even mentally dress him in children's clothes. Your anger will immediately disappear - is it possible to be offended by a child? He doesn't know what he's doing.

Program yourself for success

There are many ways to do this, and visualization is one of the most effective. Try to catch the moment between sleep and wakefulness - the state of drowsiness. Imagine yourself as a superhero who can’t handle any difficulties. Imagine how easily you can bypass all obstacles and troubles. The picture should be as bright as possible. To consolidate the result, repeat to yourself: “Everything is working out for me”, “I am safe”... The phrases can be anything - depending on what worries you: anger, fear, self-doubt. But they must be composed in the present tense and without the particle “not”.

Pamper yourself with pleasures

Make it a rule to do something pleasant for yourself: a glass of freshly squeezed juice in the morning, a walk in the forest, a new blouse... This will cheer you up. Pleasures should be every day and at least three.

Listen to music

Either funny or good old classics. Classical music normalizes blood pressure and heart rate, and restores the nervous system. It is known that music Vivaldi helps you concentrate Beethoven- cope with depression, Mozart- activate brain function. This is because classical music affects special areas of the brain that cannot always be “reached” even with medications.

Create an information vacuum

If you have the opportunity to go out of town for the weekend, this is a great option. A change of environment will help you switch: just you and nature, without external stimuli. But if this is not possible, you can still escape from the hustle and bustle. To do this, just turn off phones, computers and televisions on weekends. Stress is fueled by information overload, so you need your brain to be in a vacuum for a while. And, even if the respite is only a day or two, you will still feel relief.

Physical and psychological overwork of the body can lead to irreversible consequences and the development of psychosomatic diseases. Chronic stress, conflict situations, an overly active lifestyle, intense stress and much more can lead to disruptions in the functioning of organs and systems.

Timely identification of such a dangerous condition and the ability to relieve tension in the body independently, at home, is of fundamental importance. The body needs psycho-emotional and physical relief to ensure normal functioning. But positive emotions must prevail over negative ones, otherwise oxidative stress develops (cell damage as a result of oxidation), which can lead to the development of serious diseases, including oncological processes.

How does tension appear in the body?

In moments when everything is falling out of hand, a certain detachment from reality appears and an irresistible desire to go on vacation arises, it is worth thinking about the state of your nervous system.

The basis for good health and vitality is provided by proper nutrition and healthy sleep. In the process of physical rest, a person stops thinking about pressing problems and is distracted from stress and worries. Deep and quality sleep requires at least 8 hours. Only in this case is the body able to partially or completely restore the strength spent during the day. Regular deficiency leads to incapacity, difficulty making decisions and other side effects from the nervous system.

To ensure normal life, it is important for a person to eat properly. A balanced and rational diet is required, eating at least 4-5 times a day in small portions. With this tactic, the necessary intake of important microelements, vitamins and other useful substances that are involved in metabolic processes is observed. In the absence of proper nutrition, the body experiences stress, resulting in: hormonal imbalance, water and electrolyte imbalances, muscle tone decreases, mental functions slow down, nerve impulses are inhibited, stress resistance and performance are weakened, sleep and the production of required endogenous substances are disrupted.

Almost everything life situations, which a person has to deal with every day, lead to the development of overvoltage. But among them the main ones are:

  • chronic stress - the presence of a stressor, which can be a specific situation or person, leading to emotional imbalance;
  • negative thinking and pessimistic attitude;
  • weakened nervous system - people of certain temperaments are prone to anxiety, psychogenic diseases, neuroses, they are vulnerable and sensitive;
  • living in big cities - constant noise, chaotic traffic, high tempo life and the need to move to the rhythm of the crowd leads to the accumulation of negative emotions much faster;
  • need to recycle a large number of information - active physical or emotional work, daily high responsibility, a constant flow of news from the media and much more can disorient oneself in space and lead to emotional burnout.

Among the reasons for the development of internal tension, the key position is occupied by psychosomatic manifestations, for example, VSD (vegetative-vascular dystonia) or cardioneurosis, in which the condition is aggravated due to anxiety growing as a result of psychogenic and physiological disorders in the body.

Ways and methods of dealing with tension

To quickly relieve tension in the body, there are several available and simple ways, which can be repeated daily.

First of all, a person needs to take off his shoes more often. Walking barefoot, walking on grass or carpet stimulates blood circulation in the feet, resulting in increased blood flow through the veins and strengthens the nervous system. Large corporations in Japan have emotional release rooms where people can walk barefoot on the grass and listen to the sounds of nature in their free time. This increases their efficiency and effectiveness.

From time to time you need to stop and realize your actions and thoughts. The entire flow of information must be divided into personal and work, especially for those who communicate in professional activity with a lot of people. When teachers or doctors come home, they must draw a clear line between work problems and their own. This will help you get maximum pleasure from being with your loved ones and relax efficiently and productively.

It is necessary to take walks every day. Even 30 minutes of slow walking will significantly reduce overexertion, while enriching the blood with oxygen and helping you to tune in to the desired positive mood. Fresh air regulates the elimination of accumulated toxins, promotes metabolic processes and eliminates malfunctions in the functioning of organs and systems.

Emotional release room

In order to achieve psycho-emotional balance, it is necessary to go through several stages. If severe fatigue develops, it will take some time to restore vitality.

  1. 1. It is required to reconsider your views on life, abandon the idealization of actions and actions, and reduce the presence of your own rules. Create personal space and protect yourself from external problems. Principles and strict adherence to them create additional stress on the emotional sphere.
  2. 2. It is necessary to master the tactics of “time management”. This technique involves managing your own time. After a person masters it, he will be able to take his time, not fuss, not pay attention to little things and clearly distinguish between important matters and insignificant events.
  3. 3. You should tune in positive thinking. It helps to form a correct idea of ​​the situations that have arisen and upcoming serious matters. Negative thoughts aggravate the condition.
  4. 4. It is important to work on personal stress resistance and the ability to manage conflicts; various trainings and exercises will help with this.

Psychological techniques

The main role among all psychological methods proper organization of personal time plays a role. A person needs to have a hobby. Regular reading helps some people classical literature, for some - listening to music or watching your favorite films. There are no restrictions. Many people experience unprecedented pleasure in making crafts with their own hands, which not only helps relieve tension in the body, but sometimes becomes an additional way of income.

Art therapy not only helps relieve tension in the body, but also creates works of art. In the process of drawing lines, repetitions, small elements when redrawing from other paintings, a person is distracted as much as possible from his own problems, as he is carried away by the activity.

IN free time you can visit the theater, go to an exhibition, or simply go shopping to purchase new things that will lift your spirits. Some people, especially girls, benefit from going to a stylist, during which they acquire a new look and leave all negative thoughts behind.

In times of conflict, stress, or when tension increases, auto-training or counting to yourself will help. You can create training scripts yourself or with the help of an experienced psychotherapist. They must have a positive attitude, be focused on the future and achieve their own plans. When anger is expressed, psychologists recommend counting to 100, at which time aggressive reactions are suppressed.

Physiological methods

In the presence of long-term stress, the body produces adrenaline, the stress hormone cortisol, the heart rate increases and muscle tone increases. In this state, the body seems to indicate that it is ready to deal with stress. It is important to understand that his own reserves will only last for a short time. If accumulated reserves of microelements are lost, an irreversible process will begin. Immediately after the onset of nervous tension, a person experiences an increase in strength, which is replaced by a sharp decline, up to complete adynamia, in which severe weakness and malaise appears throughout the body.

Physical activity will help relieve tension. Attending sports clubs, athletics, yoga, and dancing will help reduce stress. People with chronic pathologies who do not have the opportunity to engage in active fitness can devote time to general cleaning own home, which is also a type of physical activity. If you have diseases of the musculoskeletal system, a good alternative would be to go to the swimming pool.

Water procedures are of particular importance because in the process you can use auxiliary substances that promote relaxation. The effect can be achieved using sea salt, lavender oil, coniferous trees, mint, lemon balm. Water calms and calms. All receptors and nerve endings fall under its influence. Despite the fact that movement in water involves muscle tension, maximum relaxation occurs immediately after the session.

Aromatherapy, in which you can use special lamps or sticks with pleasant odors, helps you immerse yourself in an atmosphere of carefreeness. This includes the use of body products that are used during bathing. Aromatherapy helps you think about something positive and make plans for the immediate and long-term future. This method complemented by soothing music, sounds of nature, and classics. It is advisable to select works without words, since the texts can be projected onto exciting and once-experienced life situations. Nothing should distract you from self-knowledge.

Self-massage can be acupressure, stroking, relaxing or intense. The upper and lower extremities, head, neck and back are subject to the greatest stress in the body. Massaging movements should not be sharp, causing unpleasant pain. Daily kneading of your feet and hands significantly reduces the risk of developing fatigue.

Breathing exercises

In the process of breathing, a person saturates the body with oxygen, as a result of which vitality increases and all biological functions.The main breathing tactics include the following:

  1. 1. Soothing geometry. Involves unhurried breathing, in which after take a deep breath exhalation occurs slowly. At this moment, you need to draw a circle in your imagination. Three acts should be repeated for each geometric figure, including rhombus, triangle, square, oval and others.
  2. 2. Repressing irritation. You need to imagine a strong compression of the chest. Then, in order to be freed from this provision a person needs to take a rhythmic breath, and then exhale slowly, during which he must try to move the press, which puts pressure on the torso. This way you can get rid of negativity.
  3. 3. Yawning. To artificially produce a yawn, close your eyes, open your mouth wide and take a deep breath. This technique helps to relax the muscles of the face and head, saturate the body with oxygen and relax.

Calming herbs

You can relieve tension with the help of some herbal substances that are included in sedative preparations. The following plants contribute well to the relaxation process:

  • mint;
  • calendula;
  • motherwort;
  • St. John's wort;
  • Melissa.

Vitamins that are rich in fresh fruits and vegetables will help increase vitality and strengthen stress resistance.

To treat chronic stress, psychologists recommend taking valerian tablets. You need to take 2 tablets at night for 2-3 weeks. As a result of the cumulative effect, a certain detachment from problems and immersion in one’s own consciousness arises, and sleep is restored.