How to support the nervous system. Vitamins and medicines to strengthen the nervous system

When you are nervous, your palms may sweat, your heart may beat rapidly, and your blood pressure may rise. Many people are familiar with the situation when it is difficult to gather, concentrate and sit still. I want to urgently occupy my hands with something, so many people start smoking. You should not ignore these symptoms, as they can later lead to serious illnesses.

Required condition to restore the nervous system is healthy and good sleep. Many people do not understand the importance of this condition. In most cases, it was this that helped restore nerves. Try to go to bed and get up as early as possible (ideally, go to bed at 21.00 and get up at 05.00). Dinner should be light, eat 3-4 hours before bedtime, no later. If possible, sleep with open window. The bed should be comfortable, but not too soft. Do not go to bed immediately after active work - the brain needs to relax. Have a drink Herb tea and read a book. Films about violence before bedtime are contraindicated. Very an important condition To strengthen the nervous system is high-quality nutrition and taking vitamins. Try to eat more cereals, legumes, vegetables, fruits, nuts, mushrooms, and cheese. Additionally, consume calcium, B vitamins, Omega-3 and protein shakes. If you have serious problems with the nervous system, be sure to take a course of these vitamins once a quarter. They will help eliminate exactly the cause of the disease, and not its symptoms. Drink more water. A healthy nervous system requires regular physical activity. If you sit in a chair all day, you will probably develop problems with your spine and nervous system in the near future. Make time for brisk walks. Ideally, you should take a walk every day, especially at first. Gradually reduce them to three to four times a week. You will find that you will become much calmer, more energetic and happier. Don't expect results too quickly - it may take 2-3 months before they happen, because the nervous system needs time to recover. Therefore, continue to strengthen it at all costs. Another condition is correct breathing . Chest breathing occurs when and has a calming effect on the nerves. Take time to process diaphragmatic breathing. First perform the exercises while lying down, and then sitting and standing. Breathe slowly, quietly and calmly. During such training, experts recommend visualizing calm and pleasant events or simply watching a burning candle. Water treatments It also strengthens the nerves well. Accustom yourself to daily cold dousing. Do them in the morning. This will help you cheer up and set the mood for the coming day. During this exercise there is stimulation nerve endings. It is better to rinse your body before going to bed warm water or take a bath. This will calm you down nervous system and gets you ready for bed. If you have the opportunity, sign up for a swim. It is very helpful for pain in the spine and disorders of the nervous system. Try to go swimming at least 1 month out of 3, for at least a year. The great medicine is positive attitude . Think about what exactly you would like to do in life (if you haven't already) and make it a reality. Even if on this moment you don't have that option. Take small steps every day that will lead you to fulfill your plans. Be sure to set aside time for your favorite daily activities and hobbies - hanging out with friends, good book or a movie, tasty food

, dance classes, etc.

In any situation, learn to pull yourself together. Try to avoid communicating with scandalous and unbalanced people. If you fail in any task, focus on your victories and achievements to restore faith in your strength. IN modern world Stress awaits a person at every step, and therefore every day more and more methods, drugs and sciences appear that strive to strengthen the nerves, and if it is not possible to protect yourself, then calm, cure and restore the nervous system. Since a weak nervous system is not a completely diseased organ that can be studied and examined using instrumental and laboratory methods

research and issue a prescription with pills, then the approach should be special.

Treatment of the nervous system

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

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

Any problem must be addressed complex impact. And if you simply cannot stop being nervous, there is also no ideal drug that will instantly normalize the functioning of the nervous system.

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

Vitamins to strengthen the nervous system

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

Vitamin B1. Relieves nervousness, absent-mindedness; eliminates stress, improves memory. Contained in oatmeal, buckwheat and wheat groats, milk, seaweed.

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

Vitamin B12. Relieves bad mood and helps maintain clarity of mind in old age. Sufficient amounts of B12 are found in seafood, beef, liver, chicken, dairy products, and eggs.

Vitamin C. In addition to the fact that it strengthens the general condition of the body, strengthens the immune system, it also strengthens the nervous system. Eat citrus fruits, melons, kiwi, watermelons, Bell pepper, broccoli, cauliflower, potatoes, tomatoes, spinach.

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

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

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

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

Milk and dairy products contain calcium, and it has a beneficial effect on muscles, relaxing them.

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

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

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

Drugs that strengthen the nervous system

Go to any pharmacy or pay attention to the advertising block on TV and you will see that pharmacological companies have now brought to the market a whole arsenal of drugs that help treat neuroses and other “nervous” defects. And the main thing here is not to overdo it and not self-medicate. If you understand that you cannot cope with the problem on your own and you need medical “support,” then you should seek help from a doctor. This issue can be dealt with by a psychiatrist, a psychotherapist, and a neurologist.

As for drugs, here are some of them:

Drops that are used to lower blood pressure, relieve tension, and spasms.

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

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

It treats neuroses well. It has a hypnotic effect, but removes irritability, restlessness, anxiety, and fear.

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

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

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

You can also make a “potion” from 10 lemons and 5 egg shells. The recipe is simple: all this needs to be crushed as thoroughly as possible and pour in 0.5 liters of vodka. Leave for 5 days and take 2 tbsp. x 3 rubles/day. Calmness and confidence are included.

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

How to strengthen your child's nervous system

Although children have a more flexible nervous system and are better able to adapt to stimuli and stressors, they are still susceptible to the destructive effects of stress. Their nervous system also needs protection. First of all, from the parents. How a child grows up depends 75% on the parents. How will they teach him to adapt to environment, react to the “bad” in life and what example they will set for themselves. It is important to understand your child and... Don’t try to get into your child’s soul, but don’t close yourself off when the child comes to share his “childhood” problems with you. If you don't listen, don't advise, or just laugh, then next time he won't come to you. He will find someone who will always treat him with understanding. This is how a gap arises between parents and their children.

Other

Katsuzo Nishi, a Japanese scientist, says that if a person sleeps on hard food, he eats natural healthy food, walks a lot fresh air, accepts cold and hot shower regularly, then he will not have problems with mental health and separate your life “before and after stress.”

You also need to find an activity that will give you relaxation, an opportunity to throw out unrealized energy. Perhaps even aggression! For this purpose, someone can draw, someone can play musical instruments, some go hiking, some go in for sports, some love :). There are a lot of activities. The main thing is not to sit and “load” even more. Don't let stress overcome you and don't let nervous system problems take their course.

strengthen the nervous system,

How to strengthen the nervous system: 4 components (nutrition, vitamins, training and sports) + 7 effective recommendations + 3 useful advice from a person who was able to improve his stress tolerance.

“Stop being nervous” - we hear this advice constantly from everyone, from doctors to our parents.

The advice is, of course, sound, but it’s just, alas, difficult to implement.

Every day we encounter so many irritating factors that, willy-nilly, we begin to get angry and freak out.

But there is a way out of this seemingly hopeless situation, and you can easily find it if you take care how to strengthen the nervous system.

Strong nerves are not so easily shaken by minor troubles.

You will begin to treat with philosophical calm what was previously incredibly infuriating, and therefore over trifles.

Almost every person needs to strengthen their nervous system.

How many times have you looked at a person’s reaction in a stressful situation and said to yourself: “Some kind of crazy person, he’s just wasting his nerve cells”?

I think not once and not even twice.

Have you ever thought that someone watching you might consider you just as nervous a psychopath?

Shattered nerves not only give you a negative image of a mentally unstable person. It would be possible to come to terms with this even with grief.

The fact is that constant hassle negatively affects human health(and not only mental, but also physical), ability to work, well-being, sleep, etc.

There comes a moment in every person’s life when he understands: “That’s it! It’s time to do something with the nerves, to somehow strengthen them!”

One of my friends came to work as a young specialist at a museum and was faced with a situation that was not very pleasant for herself. Outdated views on work, laziness of employees who have been sitting in the same chair for 30 years. But the worst thing was the attempts to establish some semblance of hazing.

Irina said that she could forgive such an attitude on the part of her elders researchers, but when the caretakers, cleaners, and security guards frankly began to become impudent, we had to start acting and establish chain of command.

The case progressed with difficulty and cost her the sea nerve cells.

The state of nervous tension reached such a point that Ira realized: she needed to either give up everything and find a job with a more pleasant team, or strengthen her own system of nerve cells so as not to get irritated by little things and maintain composure in life.

Since the girl was not used to giving in to difficulties, and she liked museum work, she chose the second option.

Ira says that 3 factors helped her improve her nervous health:

Walking to work, which took 40 minutes at a brisk pace (previously, the girl used a minibus).
Sports activities (twice a week - strength aerobics + yoga once a week).
Refusal from meat for a while, consumption more fish + complex pharmacy vitamins.

That helped. The friend walked out of the room with such composure and dignity. conflict situations that the technical staff of the museum, willy-nilly, began to respect her and from “girl, you...” she turned into “Irina Vladimirovna, you...”.

How to strengthen the nervous system with the help of nutrition, vitamins and medications?

If you want to strengthen your nervous system, then the first thing you need to start with is reviewing your usual diet and taking vitamins.

If things are really bad, you can connect medications, but only after consulting a doctor.

1. We eat right to strengthen the nervous system.

If you eat a lot of meat, a lot junk food(such as fast food, chips, crackers, donuts), then get ready for the fact that strengthening your nerves will become a never-ending process.

You can strengthen your nervous and other systems if you start eating:

fresh fruits ( Special attention give bananas, apples and oranges);
fresh vegetables (tomatoes, sweet peppers, cabbage, etc.);
fatty fish and seafood;
hard cheese and cottage cheese;
dark chocolate (don’t overdo it with it, otherwise you won’t have to get rid of extra pounds later);
cereals and legumes;
lean beef, rabbit, chicken;
greenery;
nuts;
herbal teas.

But you should avoid eating fatty meat, fast food, large amounts of sweets, sugary carbonated drinks and coffee - all this has a very negative effect on nerve cells and certainly will not help strengthen them:

2. Vitamins and medicines to strengthen the nervous system.

To strengthen the system of your nerve cells you need vitamins and microelements. You can get them for example with:

And you can resort to help pharmacy vitamins, which are more effective in strengthening the nerve cell system.

You need to use:

№	Vitamin	What is it needed for	What products contain
1	A	Strengthens nerve cells, prevents rapid decline of the body	Carrots, eggs, beef, peaches
2	IN 1	Effective in combating nervous tension and stress	Oatmeal, buckwheat, wheat, seaweed, dairy products
3	AT 6	Indispensable for the nervous system of children, saves adults from insomnia	Bananas, oranges, potatoes, liver, prunes, lean beef
4	AT 12	Promotes improved mood and easier handling of stressful situations	Seafood, chicken, beef, fatty fish, eggs, liver
5	WITH	Strengthens the nervous system and immunity, gives a boost of energy	Cabbage, citrus fruits, bell peppers, tomatoes, spinach, potatoes, herbs, berries.
6	D	Improves mood, strengthens the immune system and nervous system	Produced by exposure to sunlight
7	E	Helps fight fatigue and general lethargy of the body, relieves the feeling of irritation	Eggs, nuts, sunflower oil

If your nervous system is going through difficult times, you can use safe medications to strengthen it.

It is better to consult a neurologist before using them, so as not to harm your body, but to strengthen it.

Strengthening the nervous system through hardening and sports

Sports and general hardening are generally extremely effective means to strengthen the whole body.

You cannot do without them if you want to strengthen the system of your nerve cells.

1) Nervous system and hardening - is it possible to strengthen the nerves this way?

Have you ever heard of such a movement as the Ivanovo people?

P.K. Ivanov became its ideologist back in the 1930s on the territory of the USSR.

The essence of this teaching comes down to the fact that the human body needs to be hardened: accustomed to the cold, trained by refusing food and water. This is what, according to Ivanov and his followers, leads to longevity, excellent health and a strong nerve system.

There is no point in experimenting with food and water, but you can and should strengthen your body.

Before starting the procedures themselves, it would be a good idea to consult your therapist to find out if you have any contraindications.

If they are not there, then let’s get to work.

Remember that strengthening the nervous system with the help of hardening is possible only with:

A reasonable approach to the matter: you don’t need to immediately run to swim in the ice hole, start by pouring water at room temperature in the bathroom.
Complex method: this includes dousing and long walks in the fresh air at any time of the year, and accustoming yourself to lighter clothing, etc.
Regularity of practices: swimming in an ice hole once a year at Epiphany and believing that you are already hardened is stupid, you need to strengthen your nervous system every day, only then will it be of any use.

2) Sport is an excellent way to strengthen the nervous and other systems.

I think it’s better to talk in detail about how important sport is for normal life, no need.

In almost every article I urge you that it’s time to introduce into your existence physical exercise.

What sport can best strengthen your nerves?

Yes, anyone!

Choose what you like best and what your body is ready for:

aerobics;
fitness;
yoga;
boxing;
jogging in the morning;
Pilates;
cycling;
rock climbing, etc.

Any physical activity will have a beneficial effect on your nervous system, help relieve nervous tension, and get rid of stress.

As a pleasant bonus, you will get a beautiful, toned figure.

And the absence of fat and cellulite on the body really lifts your mood, gives you confidence and improves your mood.

How to strengthen the nervous system with exercise?

Watch this master class and learn! Even beginners can handle this.

How else can you strengthen your nervous system?

If you eat right and exercise, but you still can’t strengthen your nerves, then you need to try something else, some other methods that will be more effective.

There are other auxiliary methods that are indispensable for strengthening the nerves:

Give up bad habits, because alcohol, nicotine and drugs (including very light ones) kill nerve cells and weaken your nervous system.
Normal healthy sleep(go to bed early, get up early, sleep at least 8 hours a day).
Walking in the fresh air, especially if the weather is sunny outside, to nourish your body with vitamin D and strengthen it.
Elimination of irritating factors (for example, if the constant source of your hassle is work and you can’t do anything to change the situation in better side, then it may be better to look for another vacancy).
Sex (yes, sexual hunger causes nervous tension).
Get proper rest (do not overwork, use weekends and vacation days for relaxation, and not for doing work).
Spiritual practices or working with a psychologist (here, choose for yourself whose help you prefer).

If you know how to strengthen the nervous system, then you can easily endure all the problems and adversities without tormenting yourself.

Calm and restrained people have a much easier life than unbalanced hysterics. I'm not talking about the destructiveness for human body constant stress and hassle.

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Nervous system modern man constantly exposed to stress. Residents of large cities encounter them especially often, where the rhythm of life is often simply exhausting. Frequent stress often leads to the fact that people not only suffer mentally, but also develop or worsen chronic somatic diseases. You can maintain your health only by taking adequate measures to strengthen your nervous system. In some cases, the help of a qualified psychotherapist or neurologist is required.

Basic measures to strengthen the nervous system

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

physical exercise;
hardening;
compliance with the work and rest regime;
proper nutrition;
herbal medicines;
pharmacological agents;
rejection of bad habits;
vitamin therapy;
individual and group psychotherapy;
auto-training and relaxation techniques.

Rejection of bad habits

To stabilize the functioning of the nervous system, it is necessary first of all to rid the body of chronic intoxication, i.e., abandon and minimize.

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

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

Important:cannot be accepted medical supplies containing psychoactive substances, without a doctor's prescription. Their use temporarily “stimulates” the nervous system, forcing it to work in emergency mode. But excitement is quickly replaced by severe exhaustion, which often results in mental disorders.

Daily regime

Nervous and physical fatigue. The daily routine needs to be optimized. For an adult good rest requires at least 7-8 hours of sleep per day. Try to go to bed and wake up at the same time (including on weekends).

No need to stay late at work without emergency. It is workaholics who most often experience nervous breakdowns due to chronic fatigue and stress.

Note: restoration of the nervous system is best facilitated by sleep from 10-11 pm to 7 am.

Proper nutrition

Most people need to reconsider their diet. Frequent “snacks on the run” and consumption harmful products(in particular, fast food) have the most negative impact on general condition body. It is recommended to pay special attention to and include as many vitamins as possible in the daily menu.

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

Essential Nutrients

For higher nervous activity protein is beneficial - both plant and animal. Protein compounds help improve memory and increase reflex activity.

Best sources of protein:

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

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

Carbohydrates are the main source of energy for brain cells. Their deficiency causes fatigue, drowsiness in daytime, deterioration in memory ability and even periodic headaches. Carbohydrate compounds, present in large quantities in cereals, are especially useful.

The most important vitamins

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

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

AT 6 helps cope with sleep disorders and improves mood. There is a lot of this vitamin in potatoes, bananas, beef, bakery products made from wheat flour, prunes and natural orange juice.

To normalize the balance of excitation and inhibition processes in the nervous system, in some cases pharmacological agents such as Novo-Passit and Persen are indicated. They are created on a natural basis and are characterized by excellent tolerability (almost complete absence side effects).

Drugs that are prescribed to strengthen the nervous system:

Barboval;
Valocordin;
Afobazole;
Adaptol;

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

For serious nervous disorders the doctor can prescribe drugs from the group. When taking them, you should strictly follow the prescribed dosage.

Psychophysical techniques

Helps to relax, relieve fatigue and strengthen the nervous system general massage and acupressure self-massage of biologically active (acupuncture) points.

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

A very effective and common method of relaxation is yoga. You can practice it on your own, but it’s better to practice it in groups under the guidance of an experienced instructor.

Exercises from the traditional Chinese schools of wushu and qigong help strengthen the body and spirit.

It is advisable to alternate gymnastic exercises with meditative practices that involve complete relaxation and temporary withdrawal.

Important:avoid questionable seminars " personal growth" Their advertising often promises a solution to all psycho-emotional problems and the achievement of complete harmony, but in reality for many people everything turns out to be very difficult. nervous breakdowns requiring the help of psychiatrists.

Do you need a doctor's help?

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

The help of a narcologist is needed if you cannot get rid of a bad habit on your own. A nutritionist will advise you on what adjustments you need to make to your diet. The task of the specialist physical therapy is the selection of a complex physical exercise taking into account the individual (age and physical) characteristics of the patient.

Plisov Vladimir, medical observer

I will explain how to remain calm and cool in any life situation without help. calming tablets, alcohol and other things. I will talk not only about how to suppress states of nervousness and calm down, but I will also explain how you can stop being nervous in general, bring the body into a state in which this feeling simply cannot arise, in general, how to calm your mind and how strengthen the nervous system.

The article will be structured in the form of sequential lessons and it is better to read them in order.

Nervousness and jitters are that feeling of discomfort that you experience on the eve of important, responsible events and activities, during psychological stress and stress, in problematic life situations, and you’re just worried about all sorts of little things. It is important to understand that nervousness has both psychological and physiological reasons and manifests itself accordingly. Physiologically, this is connected with the properties of our nervous system, and psychologically, with the characteristics of our personality: a tendency to worry, overestimation of the significance of certain events, a feeling of self-doubt and what is happening, shyness, worry about the result.

We begin to get nervous in situations that we consider either dangerous, threatening our lives, or for one reason or another significant or responsible. I think that a threat to life does not often loom before us, ordinary people. Therefore, I consider situations of the second type to be the main reason for nervousness in everyday life. The fear of failure, of looking inappropriate in front of people - all this makes us nervous. In relation to these fears, there is a certain psychological attunement; this has little to do with our physiology. Therefore, in order to stop being nervous, it is necessary not only to put the nervous system in order, but to understand and realize certain things, let’s start with understanding the nature of nervousness.

Lesson 1. The nature of nervousness. Necessary defense mechanism or hindrance?

Our palms begin to sweat, we may experience tremors, increased heart rate, increased blood pressure, confusion in our thoughts, it is difficult to gather ourselves, concentrate, it is difficult to sit still, we want to occupy our hands with something, smoke. These are the symptoms of nervousness. Now ask yourself, how much do they help you? Do they help cope with stressful situations? Are you better at negotiating, taking an exam, or communicating on a first date when you're on edge? The answer is, of course not, and what’s more, it can ruin the whole result.

Therefore, it is necessary to firmly understand that the tendency to be nervous is not a natural reaction of the body to a stressful situation or some ineradicable feature of your personality. Rather, it is simply a certain mental mechanism embedded in a system of habits and/or a consequence of problems with the nervous system. Stress is only your reaction to what is happening, and no matter what happens, you can always react to it in different ways! I assure you that the impact of stress can be minimized and nervousness eliminated. But why eliminate this? Because when you're nervous:

Your thinking ability decreases and you have a harder time concentrating, which can make things worse and require your mental resources to be stretched to the limit.
You have less control over your intonation, facial expressions, and gestures, which can have a bad effect on important negotiations or a date.
Nervousness causes fatigue and tension to accumulate more quickly, which is bad for your health and well-being.
Being nervous often can lead to various diseases(Meanwhile, a very significant part of diseases stem from problems of the nervous system)
You worry about little things and therefore do not pay attention to the most important and valuable things in your life.

Remember all those situations when you were very nervous and this negatively affected the results of your actions. Surely everyone has many examples of how you broke down, unable to withstand psychological pressure, lost control and lost concentration. So we will work with you on this.

Here is the first lesson, during which we learned that:

Nervousness does not bring any benefit, but only hinders
You can get rid of it by working on yourself
In any situation, learn to pull yourself together. Try to avoid communicating with scandalous and unbalanced people. If you fail in any task, focus on your victories and achievements to restore faith in your strength. Everyday life there are few real reasons to be nervous, since we or our loved ones are rarely threatened by anything, we mostly worry about trifles

I will return to the last point in the next lesson and, in more detail, at the end of the article and tell you why this is so.

You should configure yourself like this:

I have no reason to be nervous, it bothers me and I intend to get rid of it and this is real!

Don’t think that I’m just talking about something that I myself have no idea about. Throughout my childhood, and then my youth, until I was 24 years old, I experienced big problems with the nervous system. I couldn't pull myself together stressful situations, worried about every little thing, even almost fainted because of his sensitivity! This had a negative impact on health: pressure surges began to be observed, “ panic attacks", dizziness, etc. Now all this is in the past.

Of course, I can’t say now that I have the best self-control in the world, but all the same, I stopped being nervous in those situations that make most people nervous, I became much calmer, compared to my previous state, I reached a fundamentally different level of self-control. Of course I still have a lot to work on, but I'm the right way and there is dynamics and progress, I know what to do. In general, everything I’m talking about here is based solely on my experience of self-development, I’m not making anything up and I’m only talking about what helped me. So if I had not been such a painful, vulnerable and sensitive young man and, then, as a result of personal problems, I had not begun to remake myself - all this experience and the site that summarizes and structures it would not exist.

Lesson 2. Are the events that you consider so significant and important?

Think about all those events that make you nervous: your boss calls you, you take an exam, you expect an unpleasant conversation. Think about all these things, evaluate the degree of their importance for you, but not in isolation, but within the context of your life, your global plans and prospects. What is the significance of a squabble in public transport or on the road on a life-long scale, and is it really such a terrible thing to be late for work and be nervous about it?

Is this something to think about and worry about? At such moments, focus on the purpose of your life, think about the future, take a break from the current moment. I am sure that from this perspective, many things that you are nervous about will immediately lose their significance in your eyes, will turn into mere trifles, which they certainly are and, therefore, will not be worth your worries. This psychological setting helps a lot. But no matter how well we set ourselves up, although this will certainly have an impact positive effect, but still this will not be enough, since the body, despite all the arguments of reason, can react in its own way. Therefore, let's move on and I will explain how to bring the body into a state of calm and relaxation immediately before any event, during and after it.

Lesson 3. Preparation. How to calm down before a big event

Now some important event is inexorably approaching us, during which our intelligence, composure and will will be tested, and if we successfully pass this test, then fate will generously reward us, otherwise we will lose. This event could be a final interview for the job you dream of, important negotiations, a date, an exam, etc. In general, you have already learned the first two lessons and understand that nervousness can be stopped and this must be done so that this condition does not prevent you from focusing on the goal and achieving it.

And you realize that an important event awaits you ahead, but no matter how significant it is, even the worst outcome of such an event will not mean the end of your whole life for you: there is no need to dramatize and overestimate everything. It is precisely from the very importance of this event that the need to be calm and not worry arises. This is too important an event to let nervousness ruin it, so I will be collected and focused and will do everything for this!

Now we bring our thoughts to calm, relieve the jitters. First, immediately throw all thoughts of failure out of your head. In general, try to calm down the fuss and not think about anything. Free your head from thoughts, relax your body, exhale and inhale deeply. The most simple-minded people will help you relax breathing exercises.

Simple breathing exercises:

It should be done like this:

inhale for 4 counts (or 4 pulse beats, you need to feel it first, it’s more convenient to do this on the neck, not on the wrist)
keep the air in for 2 counts/hits
exhale for 4 counts/beats
do not breathe for 2 counts/beats and then inhale again for 4 counts/beats - all from the beginning

In short, as the doctor says: breathe - don't breathe. 4 seconds inhale - 2 seconds hold - 4 seconds exhale - 2 seconds hold.

If you feel that your breathing allows you to take deeper inhalations/exhalations, then do the cycle not 4/2 seconds but 6/3 or 8/4 and so on.

During the exercise, keep your attention only on your breathing! There should be no more thoughts! It is most important. And then after 3 minutes you will feel relaxed and calm. The exercise is done for no more than 5-7 minutes, according to how it feels. With regular practice, breathing practice not only helps you relax here and now, but also generally puts your nervous system in order and you become less nervous without any exercise. So I highly recommend it.

Okay, so we are prepared. But the time for the event itself has come. Next I will talk about how to behave during the event so as not to be nervous and to be calm and relaxed.

Lesson 4. How to avoid being nervous during an important meeting

Pretend calm: even if neither your emotional mood nor breathing exercises helped you relieve tension, then at least try with all your might to demonstrate external calm and equanimity. And this is necessary not only to mislead your opponents about your current state. Expressing outer peace helps to achieve inner peace. This operates on the principle of feedback, not only how you feel determines your facial expressions, but also your facial expressions determine how you feel. This principle is easy to verify: when you smile at someone, you feel better and more cheerful, even if you were in a bad mood. I actively use this principle in my daily practice and this is not my invention, it is really a fact, it is even written about in Wikipedia in the article “emotions”. So the calmer you want to appear, the more relaxed you actually become.

Watch your facial expressions, gestures and intonation: the feedback principle obliges you to constantly look inside yourself and be aware of how you look from the outside. Do you seem too stressed? Are your eyes shifting? Are the movements smooth and measured or abrupt and impulsive? Does your face express cold impenetrability or can all your excitement be read on it? In accordance with the information about yourself received from your senses, you adjust all your body movements, voice, and facial expression. The fact that you have to take care of yourself in itself helps you get together and concentrate. And the point is not only that with the help of internal observation you control yourself. By observing yourself, you focus your thoughts at one point - on yourself, and do not let them get confused and lead you in the wrong direction. This is how concentration and calm are achieved.

Eliminate all markers of nervousness: What do you usually do when you're nervous? Are you fiddling with a ballpoint pen? Are you chewing on a pencil? Tie it in a knot thumb and the little toe of the left foot? Now forget about it, keep your hands straight and don’t change their positions often. We don’t fidget in our chair, we don’t shift from foot to foot. We continue to look after ourselves.

That's all. All these principles complement each other and can be summarized in the call to “look after yourself.” The rest is specific and depends on the nature of the meeting itself. I would only advise you to think about each of your phrases, take your time with your answer, carefully weigh and analyze everything. There is no need to try to make an impression in all available ways, you will make one if you do everything right and don’t worry, work on the quality of your performance. There is no need to mumble and get lost if you are caught by surprise: calmly swallow, forget and move on.

Lesson 5. Calm down after a meeting

Whatever the outcome of the event. You're on edge and still feeling stressed. It's better to take it off and think about something else. All the same principles apply here that helped you pull yourself together before the meeting itself. Try not to think too much about the past event, I mean all sorts of fruitless thoughts, what if I had performed this way and not that way, oh, how stupid I must have looked, oh I’m a fool, what if...! Just throw all thoughts out of your head, get rid of the subjunctive mood (if), everything has already passed, put your breathing in order and relax your body. That's all for this lesson.

Lesson 6. You shouldn’t create any reasons for nervousness at all.

This is very important lesson. Typically, a significant factor in nervousness is the inadequacy of your preparation for the upcoming event. When you know everything and are confident in yourself, why should you worry about the result?

I remember when I was studying at the institute, I missed a lot of lectures and seminars, I went to the exams completely unprepared, I hoped that I would pass and somehow pass. In the end, I passed, but only thanks to phenomenal luck or the kindness of the teachers. I often went for retakes. As a result, during the session I experienced such unprecedented psychological pressure every day due to the fact that I was trying to prepare in a hurry and somehow pass the exam.

During the sessions, an unrealistic number of nerve cells were destroyed. And I still felt sorry for myself, I thought so much had piled up, how hard it was, eh... Although it was all my fault, if I had done everything in advance (I didn’t have to go to lectures, but at least the material to prepare for the exam and pass I could provide myself with all the intermediate control tests - but then I was laziness and I was not at least somehow organized), then I would not have to be so nervous during the exams and worry about the result and about the fact that I would be drafted into the army if I I won’t hand over something, because I would be confident in my knowledge.

This is not a call not to miss lectures and study at institutes, I am talking about the fact that you should try not to create stress factors for yourself in the future! Think ahead and prepare for business and important meetings, do everything on time and don’t put it off until the last minute! Always have in mind ready plan, or better yet, several! This will save you a significant part of your nerve cells, and in general will contribute to great success in life. This is very important and useful principle! Use it!

Lesson 7. How to strengthen the nervous system

In order to stop being nervous, it is not enough just to follow the lessons that I outlined above. It is also necessary to bring the body and mind into a state of peace. And the next thing I will tell you about will be those rules, following which you can strengthen the nervous system and experience less nervousness in general, being calmer and more relaxed. These methods are focused on long-term results; they will make you less susceptible to stress in general, and not only prepare you for a responsible event.

First to fix physiological factor nervousness, and bring the nervous system into a state of calm, you need to meditate regularly. This is very good for calming the nervous system and calming the mind. I’ve written a lot about this, so I won’t dwell on it.
Secondly, go in for sports and carry out a set of health-supporting measures (contrast shower, healthy eating, vitamins, etc.). A healthy mind in a healthy body: your moral well-being depends not only on mental factors. Sport strengthens the nervous system.
Walk more, spend time outdoors, try to sit in front of the computer less.
Do breathing exercises.
Give it up bad habits! Learn to relieve stress without cigarettes, alcohol, etc. Look for healthy ways to relax!

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