How to strengthen nerves: simple and affordable ways. How to strengthen the autonomic nervous system: tips, vitamins, healthy food

26.12.202227.05.2017

When deciding how to strengthen the autonomic nervous system, many people prefer drug therapy. But after stopping the drugs, the problem returns again. What will help to cope with a nervous breakdown, avoid another attack and consolidate the result?

The autonomic nervous system is sensitive to various incidents. Both negative and positive events in life can provoke a failure in her work. Most often, the cause of the disorder is considered:

Serious emotional upheavals, stresses and their consequences.
Infectious or inflammatory diseases, even a cold, can negatively affect the functioning of the nervous system.
Sharp changes in temperature or climacteric conditions: change of residence, vacation trip, change of cyclone to anticyclone in the offseason.
Lack of proper rest and exposure to the sun also affects the state of the ANS.

Various factors can be the cause of the disorder, ranging from tiring work to regular parties or activities involving the use of alcoholic beverages.

Alcohol, like nicotine, negatively affects the cells of the nervous system - neurons. These substances lead to their death. Recovery of nerve cells is a long and laborious process, the body spends a lot of energy on it.

Main features

There are several symptoms that indicate that the nervous system is not all right:

violent reaction of the body to temperature changes and changes in atmospheric pressure;
increased fatigue, loss of strength, lack of mood;
frequent headaches that develop into migraines;
incorrect perception of temperature conditions (it can throw you into a fever or start to shiver);
attacks of pain in the heart, a decrease or a slight increase in body temperature.

The main symptom is an inadequate reaction of the body to the change in weather conditions. A person associates with fluctuations in atmospheric pressure, magnetic storms, his well-being and its sharp deterioration. But in fact, the reason is that the autonomic nervous system could not withstand the stress and "failed."

However, this phenomenon may have other symptoms:

Sleep disturbance, insomnia or inability to sleep.
Increased nervousness, irritability.
The inability of a person to make contact with others.

The ANS can be in an excited or depressed state. If it is oppressed, then the person suffers from weakness. In the morning, he cannot get out of bed in any way, he feels “broken” throughout the day.

If the nervous system is excited, then there are problems with sleep, the patient is overly excited, constantly experiencing fear, self-doubt. There may be problems with vision and hearing that do not have an ophthalmic or otolaryngological cause. It's all about reducing concentration and speed of thought.

Dispersion is observed. The person does not remember where he put the documents or the right thing. Moreover, such "failures" in consciousness occur with frightening frequency. It is not possible to restore the chronology of events.

Symptoms reduce the ability to work, cause irritation, turning into aggression. The patient becomes nervous, emotionally unbalanced. When contacting a doctor, he is diagnosed with VVD - vegetovascular dystonia.

VVD attack, how to cope?

Sudden changes in a person's condition can frighten not only himself, but also those around him. Worried about when attacked:

deterioration of health, blanching or redness of the skin;
the level of arterial blood pressure decreases or increases, the fluctuations are significant;
develops a panic state, an attack of unreasonable fear.

The help of doctors will help to resolve the situation. In order not to bring the body to such a state, doctors advise:

Normalize sleep and rest.
Do not carry diseases of a viral or catarrhal nature “on your feet”.
Do not neglect the rules of nutrition and strengthen the body with vitamin complexes.
Take daily walks outdoors.
Go in for sports, but give preference to relaxing sports (yoga, Pilates, swimming in the pool).
Contrasting procedures are distinguished by good results. It is recommended to take a shower every day, gradually lowering the temperature.
To normalize the condition, you will have to abandon various stimulants. Even coffee is excluded, since this drink negatively affects the work of the BCH.

Means that strengthen the autonomic nervous system

To strengthen the autonomic nervous system, you will have to resort to the help of various procedures:

practice treatment with the help of physiotherapeutic methods;
contributes to the normalization of the human condition work with a psychologist.

Mud baths, electrophoresis, massage procedures - all this allows you to optimize the work of the body, cope with stress.

Therapy with a psychologist implies individual contact, the conversation contributes to the normalization of the state of mind. Treatment is carried out in courses and is aimed at stabilizing the state of mind, achieving peace and harmony.

It is difficult to say how successful such events will be, it is believed that course treatment and an integrated approach will help to correct or change the situation.

Pills and vitamins for NS

If we talk about drugs that will help cope with disorders of the ANS, then treatment begins with the intake of sedatives of plant origin.

The doctor may prescribe:

Valerian or motherwort extract.
Sedative fees in the form of decoctions.
Persen.
L-theanine.
Fish fat.

If sedatives do not help, then they resort to more complex medications that increase the body's resistance to stress:

Glycine;
Phenibut;
Afobazole;
Tenoten;
Pantocalcin.

Since the neurologist treats the disease, he prescribes medications that optimize the functioning of the nervous system. These are nootropics, they improve memory, increase concentration, and also help to overcome the effects of stress and normalize sleep.

Medicines are resorted to if physiotherapy and the restructuring of the daily regimen do not bring the desired result. But it is not always necessary to take complex drugs, at the initial stage, when disorders in the work of the ANS are not pronounced, it is permissible to prescribe vitamin complexes.

Vitamins of group B will strengthen the nervous system. Folic acid is prescribed in injections, like other vitamins, but you can limit yourself to tablets, ATP is acceptable.

Neurologists advise taking vitamins in a complex, combining them with sedatives, this allows you to achieve the best results.

Healthy food for the nervous system

Suffering from depression or excessive excitability of the nervous system, you will have to give up certain foods. Will not benefit the body:

Fried and fatty foods rich in cholesterol.
Semi-finished products and canned food.
Alcoholic beverages and stimulants high in caffeine.
Sweets and pastries made from refined flour.

The diet should be diversified with food rich in various vitamins, it will help the body overcome the effects of stress and avoid nervous exhaustion:

beans and other legumes, as they are rich in B vitamins;
fresh vegetables and fruits - a source of useful trace elements and fiber;
chicken fillet, veal, rabbit meat and turkey - dietary meat rich in proteins.

Food should be ingested in moderation, overeating and strict diets will have to be avoided. Eat small meals throughout the day.

It is believed that single meals can normalize the work of the ANS. In combination with drugs, such procedures are very effective.

What is the essence of the method:

A person takes food 1 time per day in sufficient quantities.
The rest of the time he refuses food, drinks only clean water.

If there are no contraindications, then this principle of nutrition will help to avoid overeating, as well as reduce energy consumption for digestion and absorption of nutrients. But before resorting to such a technique, consult a doctor.

limit your fat intake;
give preference to protein foods;
add vegetables and fruits to your diet;
give up sweets.

There are simple tips that help improve the functioning of the nervous system. To cope with negative emotions and irritation, it is worth:

Learn to meditate and direct energy in a “peaceful way”.
When fear appears or in anticipation of a panic attack, take a deep breath, close your eyes, count to 5 and exhale.
You have to learn to relax. It is difficult to keep calm and peace of mind, but if you “switch” your attention, then there is a chance to save energy.

To distract from the problem will help:

Breathing exercises. Gymnastics is diverse, there are many techniques that are practiced in yoga and wushu, as well as other martial arts.
Knitting, beading, embroidery, modeling - everything that involves fine motor skills, calms and distracts, and also stimulates brain activity.
Some psychologists recommend starting to keep a diary, analyze current events and draw conclusions.
Music soothes, especially classical music, listening to compositions allows you to achieve peace of mind.

Much depends on individual preferences, someone likes to read books, draw or walk in the sun.

There are several methods that can strengthen or restore the autonomic nervous system. It is considered most effective not to take everything “to heart”. No medicines and vitamins can help achieve peace of mind if a person does not want it. Disputes and disagreements exacerbate the situation, and relaxation with the help of alcohol "pushes into the abyss." A visit to the doctor and a redevelopment of the daily routine will help get rid of the problem and eliminate unpleasant symptoms.

Treatment of the autonomic nervous system:

"People who can't deal with anxiety die young"

A.Carrel.

If you carefully think about the worn-out stamp “everything”, then it becomes clear why these nerves need to be strengthened, and the nervous system needs to be trained, toned and stimulated. So that there are no diseases, but there is health.

Bound by the same goal, bound by the same chain...

Body and mind are connected like lovebirds. Every change inside is reflected outside. And vice versa, everything external turns into an internal state. It is not for nothing that there is such a direction in medicine as psychosomatics, which is trying to establish a clear connection between the course of mental processes and their influence on the physiological state of a person.

All this in the near future may come back to haunt serious, which will drastically affect the quality of life. It will change and, as you know, not for the better.

The question "why strengthen the nerves" is clear as day. Nerves with the psyche needs the same care, the same training as the body. Then the person will be harmoniously healthy (physically and mentally). And health is a guarantee of a full, active and active life.

There are a lot of methods for strengthening the nervous system and psyche, and conditionally they can be divided into 2 groups: training for the body and training for the psyche. Let's take a look at the first group.

Strengthen the body to calm the nerves and psyche

You can strengthen the body, nerves and psyche if you follow these recommendations:

Need to train the body increasing the level of physical activity. Movement is life. This can be easily verified by the example deceased. As Vysotsky sang: "Everyone fled from the noise and screaming, only the dead man did not run away." All living things must move, and as actively as possible. While running, or vigorous walking, all the stress hormones accumulated by us are intensively consumed by the body. They are stress hormones to help you run away from fear and danger, and not lie in their way (or on the couch).
Nutrition is a matter of principle. Correct! Food is a responsible matter and it is impossible to approach it in a hurry. The principle of nutrition for the glory of health is to provide the body with all the necessary substances, vitamins, minerals, amino acids.
Just filling your stomach on the go with what you have to is wrong. And the echo of the spells: “do not overeat”, “do not eat at night”, “do not abuse” never stops in the air.
Away, unhealthy addictions. Instead of breakfast - coffee with a cigarette... This ritual makes you wake up in the morning, serving as a light tonic. You can stop on it. And it is best to quit smoking, drinking, using stimulants and other destructive habits. The short excitatory effect of nicotine is replaced by a phase of sharp inhibition. To get a new portion of vivacity and tone up the brain, one cigarette is followed by another, a third... But the excitation phase is getting shorter, and the inhibition phase is longer. At a certain stage, the body no longer reacts with a flash of excitement. Instead of a short tone charge, the smoker begins to experience fatigue, irritation, weakness and drowsiness. The same with coffee. After the next portion, he no longer gives a charge of vivacity, but takes the last one.
Hardening and winter swimming. Water is an indispensable condition for existence. The aquatic environment is dozens of ways to strengthen nervous system. Hardening creates "impenetrable" immunity, invigorates, makes the body "wake up" and withdraw its reserves. Winter swimming is an extreme form of hardening. It seems strange, but walruses are amazingly healthy and balanced people. Such a powerful physiological stress that the body receives when immersed in an ice hole will launch all your armored trains standing on sidings.
Bath and sauna is a recognized method for cleansing the body and soul. High temperatures, hot steam, combined with a birch broom, very quickly heal any blues, and a grateful body responds with pleasant languor, relaxation and a clarified mind.
IN water you need not only to bathe, temper and steam. It must also be drunk properly and in sufficient quantities. The 8 cup method is widely known. According to the primary sources, it is precisely this volume of water that should pass through the channels of our body per day, washing it, cleaning the mucus from the intestinal walls, removing decay products and organizing the correct water balance.
Massage, self-massage- the strongest remedy against any ailments. The trouble is that the body gradually loses flexibility, joint mobility. Metabolic processes go badly, stagnation and clamps appear in the muscles. Powerful self-massage up to a seventh sweat will perfectly disperse stagnant blood, enhance metabolic processes, give cheerfulness and a lot of energy.
Sleep and rest area. Deep, healthy sleep will help strengthen the nervous system. In a dream, the body is restored, updated cells, the brain rests. Lack of sleep, superficial sleep, frequent awakenings, early awakenings quickly loosen the nervous system. A person becomes lethargic, apathetic, sluggish, hardly thinks, concentrates. In communication, lack of sleep is manifested by outbursts of irritation and aggression. You need to sleep, turning off all sources of noise: TV, telephone, radio, computer. The sleeping room should be well ventilated. Coffee and smoke breaks before bed will destroy your good intentions, because. tend to excite the nervous system. Sleep in the dark. Darkness is a condition for the production of melatonin (the hormone of calmness and sleep). If you are already accustomed to falling asleep under the noise and light accompaniment of the TV - wean it. Screen flickering, flashes of light interfere with the production of sleep hormone.
Nature- Another natural assistant in creating a strong psyche and a healthy nervous system. The most calm and harmonious people are tourists of all stripes. Hiking, water, cycling is a wonderful and natural way to relax the nervous system. Nature heals itself. You just have to get out of the city, sit by the river and watch the sun reflect in the water. You will return home peaceful and inspired. Communication with nature can not only easily recreate the psyche, but also treat the most severe physical ailments.

Useful food for nerves - eat and relax!

Nutritionists have created a special diet for those who want to stop worrying and start living. Without the substances and microelements necessary for a person, which he receives at the dinner table, nerve cells cannot cope with their tasks in full.

Lack of magnesium, potassium, calcium, iron, phosphorus, iodine weaken the nervous system and its interaction with internal organs.

Magnesium is an essential element responsible for muscle relaxation, transmission and receipt of nerve impulses. His sources:

mineral water;
eggs;
nuts;
beans;
wheat bran.

Eat oatmeal, barley, millet, buckwheat more often. These cereals have large reserves of magnesium.

Phosphorus is a trace element that reduces muscle tension and tones the nervous system. It is found in offal, milk, beans and cereals.

Calcium is a regulator of neuromuscular impulses. Despite its importance for the strength of bones and teeth, nerves need it just as much. And sometimes even more. In such cases, the body "removes" it from the bones, directing it to where it is in great need. Sources of calcium:

dairy products;
cabbage of all varieties and spinach;
nuts;
poppy and sesame seeds;
soy and wheat.

Potassium - contributes to the coordinated work of muscles and nerves, serves as a prevention of depression and. The lack of potassium is replenished by enriching your table with vegetable and dairy products, as well as lean meats and fish.

vegetables and fruits (cucumbers, tomatoes, pumpkin, cabbage, melons, watermelons, bananas);
dried fruits (figs, raisins, prunes);
cereals (wheat flour and bran, rye bread, oatmeal and buckwheat);
nuts (walnuts, pine nuts, peanuts, almonds);
meat and fish (beef, rabbit, tuna, flounder, cod).

Iron - ensures the full functioning of the thyroid gland, is responsible for normal metabolism and the formation of nerve fibers. A lot of iron in meat and liver. Any meat is suitable, and the darker it is, the more iron it contains.

The following products are rich in this element:

river fish, sea fish, seafood;
eggs (chicken, duck, quail);
fruits, dried fruits;
green vegetables;
bread and cereals.

Iodine is responsible for the production of thyroid hormones. Deficiency of the hormone thyroxin causes severe metabolic diseases. Hormonal imbalance is apathy, lethargy, depression, chronic fatigue and irritable weakness. The lack of iodine is compensated by adding seaweed, sea fish and seafood to the diet.

Products for the nervous system that make us happy:

Vitamins and sedatives for nerves

To strengthen the nervous system and psyche, certain vitamins and preparations are needed.

The nerves react very favorably to vitamin B and very badly to its deficiency.

It is most convenient to purchase an inexpensive package of Pentovit. This is a blister of 50 tablets that contain the entire group of this vitamin.

B vitamins lower the level, relieve, normalize mood and even restore nerve cells. They improve thought processes, strengthen memory, give cheerfulness and efficiency.

Vitamin C is great for managing stress and boosting your mood. Vitamin E calms the nervous system. Vitamin A slows down the aging of nerve cells, improves sleep, its lack will lead to lethargy, fatigue and some general lethargy.

Tinctures, herbal preparations, syrups, drops and tablets are the main forms of sedatives.

Syrup Novo-Passit is more appropriate for mild forms of neurosis, makes it easier to fall asleep and calms.

Drops of Valocordin, Valoserdin, drops of Zelenin reduce the excitation of the central nervous system, have a sedative, hypnotic effect. Also these funds remove vegetovascular symptoms.

The best pills that restore the balance between inhibition and excitation of the nervous system are:

Glycine;
Persen;
Donormil.

But the first thing to do to strengthen the nervous system is to stop being nervous for every reason and without it, here's how to do it:

“Lord, give me the strength to change what I can change, give me the courage not to worry where nothing depends on me and the wisdom to distinguish one from the other.” This prayer is great advice for those who are constantly nervous about everything. No need to be nervous, you just need to study your problems. And act according to this call.

It is also worth remembering that:

For some reason, problems with the central nervous system and with the psyche, older people tend to consider something shameful. They try not to talk about it, in every way they hide their presence from outsiders. In the conditions of the increased pace of modern life, they are as natural as acute respiratory infections or allergies. In addition, mental disorders do not always require medical intervention, sometimes a person can help himself recover.

Causes of problems with the psyche and nervous system

Nervous overload and strong emotional upheavals are the main causes of mental disorders. The source of problems is situations that injure a person. Being under stress, the nerve fibers cannot relax, therefore, they do not receive proper rest.

Work without days off, lack of understanding between a man and a woman can lead to exhaustion of the nervous system. In addition, dependence on the phone and computer has an extremely negative effect on the nervous system and psyche.

First signs of a problem

The presence of problems on the part of the nervous system and psyche is evidenced by:

apathy, chronic fatigue, drowsiness, weakness in the body;
depressive thoughts;
decreased level of attention, absent-mindedness;
causeless change of mood;
psychosomatics and functional disorders, sleep disturbance;
decreased appetite and weight loss;
decreased libido;
adaptation difficulties, manifested in irritability and nervous reactions in communication with others.

Important! Unlike mental illness, when the nervous system is depleted, a person recognizes that something is wrong with him. He associates the signs of deviations in the functioning of the nervous system and psyche with a traumatic event.

How to cure nerves and psyche at home

To strengthen the nervous system and psyche, it is necessary to reduce the impact of traumatic factors. Preventive measures include special exercises and techniques, as well as vitamins.

Attention! When deciding how to strengthen the psyche, one must proceed from the reasons that resulted in negative changes in its work.

Exercises and tricks

Sport contributes to the restoration of the nervous system, increases stress resistance and the overall tone of the body. Morning jogging or cycling, swimming or aqua aerobics are effective.

In psychology, a change of scenery, new places and new experiences are considered effective means of recovering from stress. Associating with positive people also helps to distract from unpleasant thoughts. Caring for and caring for a pet has a restorative effect on the nervous system.

Additional Information. Psychologists recommend taking a course of psychological classes, where a specialist will tell you how to cure the psyche and nerves through relaxation techniques: meditation, restorative breathing. This will form a person's skills of relaxation and restoration of harmony.

Tools and products

A healthy lifestyle and regular exercise with a properly selected load will be even more effective if a person consumes vitamin complexes. You can plan a diet that will contain enough vitamins B, C, E. An anti-stress diet should include chicken, pork, beef, fatty fish, dairy and sour-milk products, eggs, white and cauliflower, carrots and beets, green onions, tomatoes and potatoes, berries and fruits, dark chocolate, cereals, raisins and nuts.

Vitamin C improves mood and promotes creative thinking. Vitamin E normalizes sleep. For preventive purposes, it is recommended to use tinctures of lily of the valley and peony, valerian and motherwort. It is useful to brew tea with St. John's wort and mint.

If the traumatic event was very strong, then healing herbs may not be able to cope with the task of normalizing the psycho-emotional state. Then they move on to the "heavy artillery": antidepressants, sedatives. Although such drugs have side effects, therefore, only a doctor prescribes them.

Important! It is recommended to resort to the help of drugs only in the case when vitamin-mineral complexes and phyto-tinctures were ineffective.

The role of a strong psyche in human life

A strong psyche allows a person to get an adequate idea of the world around him, to improve himself and develop his natural inclinations. The balance of the processes of excitation and inhibition in the nervous system allows a person to successfully switch from one type of activity to another. An indispensable condition for the successful implementation of a particular activity is the nerve connections in the cerebral cortex and their quality.

Strong nerves and a stable psyche allow a person to cope with stressful situations, quickly recover from a crisis period, maintain self-control and the ability to think sensibly at critical moments.

How to restore the psyche and nervous system after life's problems

The conditions of modern reality are inconceivable without stress, which usually has negative consequences. At home, measures such as a hot bath with fragrant lavender or pine foam, sound sleep help to calm your nerves and restore your psyche.

However, sometimes the stressful state is so pronounced that a person cannot cope with it on their own. In this case, you need to seek help from a neurologist and a psychologist.

How to strengthen the nervous system and psyche of a child

Many adults experience behavioral problems in children. They believe that the reason for this is the mistakes of education. However, this is not always the case. It happens that deviations in behavior occur as a result of weakness of the child's central nervous system.

In order for mental health strengthening to be effective, it is necessary to use an integrated approach. It is recommended to review the daily routine, nutrition and daily diet. A growing organism needs fruits, milk, cereals, meat. Most food preparation should be natural. The use of emulsifiers, preservatives, colorants and flavor enhancers is not recommended in baby food.

Nutritionists say that for the normal functioning of the central nervous system, it is necessary to eat fish, green vegetables, olive oil, and dried fruits. If the child does not want these products, you need to explain to him their importance for the body, you can resort to tricks or use game moments.

Attention! A monotonous menu, a lack of outdoor walks, a sedentary lifestyle, addiction to computer games and late going to bed are detrimental to a child's fragile psyche.

The situation in the family and interpersonal relationships of parents have an impact on the psyche of the child. Parents should sort things out without minor witnesses.

To reduce the excited state, children are given a decoction of chamomile or linden to drink.

If disturbances in the work of the central nervous system take the form of mental disorders, it is necessary to contact a neurologist who will prescribe pills.

How to know when you need outside help

A visit to the doctor should not be postponed if:

The feeling of hopelessness and depression constantly overcomes, preventing the effective performance of work duties and personal affairs. The lack of desire to do what you love, to meet friends for 2 weeks indicates the development of depression.
A person's mood often changes for no apparent reason. Something worries him all the time, worries him. He suffers from phobias. Suicidal thoughts appear.
A person has visual or auditory hallucinations, paranoia.
In communication with others, a person is always irritated, he is overcome by negative feelings. According to him, those around him are hostile to him.

All people tend to experience negative emotions. However, a person with a balanced psyche quickly copes with them. If for a long time a person cannot overcome a depressive state and cope with stress, this indicates a weakness of the nervous system. In this case, it needs to be restored or treated. Even if you need the help of specialists, do not be shy about it.

Video

Rabindranath Tagore

From the moment of his birth, a person continuously develops and becomes stronger, adapting to the conditions of the external environment. At first, he develops by inertia, thanks to what nature has given him, but then the moment comes when his development largely begins to depend on himself. To increase his vitality, a person needs to develop all the abilities given to him by nature. But he must do it correctly, in accordance with the laws of nature, in order to strengthen his body and spirit, and not cause irreparable harm to them. In this article, I will tell you about how to strengthen the psyche through various methods in order to prepare yourself for the harsh reality in which we all live. With a strong psyche, you will withstand any pressure that other people will put on you and will be able to overcome any difficulties that fate throws at you. This world, friends, is cruel to the weak, so learn to be strong in order to survive even in the most adverse conditions and successfully defend your interests. And I will help you with this.

There are several ways to strengthen the psyche in order to prepare a person for various situations that cause most people with a weak one. unprepared psyche - panic, fear, anxiety, anxiety and other similar reactions. These methods are based on such things as: stress - necessary for training the psyche, faith - necessary for the stabilization of the mental state, knowledge and intelligence - necessary for the stability and strength of the psyche, physical training - also intended for training the psyche, since it also creates stress for body, discipline / self-discipline - necessary for a person for self-respect and success in business, self-control - it allows the psyche not to loosen due to all sorts of weaknesses, self-confidence - necessary to achieve one's goals, flexible thinking - necessary for adaptation and adaptation to a new, unusual situations, as well as to solve complex problems and tasks. All these and many other, less significant, let's say, tools for training the psyche are closely interconnected, therefore, when training one's psyche, a person works with all of them, or with most of them.

Stress

As a matter of fact, stress is at the heart of all the methods by which you can train, pump the psyche. Stress is the foundation of any psychological preparation. But for effective training of the psyche, it is not the stress itself that is important, but its correct dosage. A weak stress effect causes discomfort, irritation, inconvenience in a person, but does not destroy his psychological defense enough, which is necessary for its subsequent restoration and, at the same time, strengthening, thanks to the adaptive and adaptive capabilities of the body. And too much stressful impact can break a person, cause him depression, apathy, depression, indifference to his fate. Strong and prolonged stress destroys the body, weakens its immune system, or, more simply, kills it. With strong and prolonged stress, the psychological protection of a person completely collapses, and it may take a very long time to restore it, or even it may not be restored at all, at least completely. We know how it happens when people, as they say, break down and then live all their lives in fear, anxiety, depression, in a state of depression. Therefore, the dosage of stress is very important. Just as you can’t overload your body during physical training, so as not to overstrain and cause irreparable harm to the body, it’s also impossible to overload your psyche beyond the norm (based on the individual characteristics of the body) so as not to disturb it. It is necessary to calculate your resources, energy and time that your body needs to recover.

How to pump your psyche with an acceptable dose of stress? This can be done with the help of simulated situations that would artificially cause you stress, comparable to the stress in which a person experiences strong pressure and discomfort in natural conditions. Here it is very important to know your capabilities in order to create for yourself exactly such conditions that would not injure your psyche, but would force it to strain to a certain level. This method can also be called a role-playing game, in which a person performs a certain role in a certain situation.

A simple example. Suppose you are afraid of public speaking and want to prepare yourself for it, that is, to conduct psychological preparation for public speaking. What do you need to do for this? The most elementary thing is to train, rehearse. At first, you can imagine that you are speaking in a large hall in front of a large audience and practice your speech, as well as those possible provocative situations that can confuse you and make you feel uncomfortable. A good imagination will allow you to work out a lot of the details of the upcoming performance and thus prepare your psyche for it. You can start by speaking in front of a small and well-known audience, which will help you loosen up and gain confidence in yourself, and at the same time develop your public speaking skills. For example, you can perform in front of your relatives or friends, then in front of colleagues at work, and so on, in ascending order. The stress that you will experience in these cases - you will, let's say, be able to digest - it will cause insignificant, replenishable damage to your psyche. And while recovering, your psyche will be strengthened in order to adapt to the load that you subjected it to. Everything is like with training muscles - which are stressed during exercise, destroyed, and then restored and become more elastic, voluminous, enduring, adapting to the loads they were subjected to. The psyche is strengthened in a similar way. Stress destroys its protective structure, then restoration and strengthening occurs - the psyche adapts to external conditions. Therefore, these very external conditions must be modeled by exposing yourself to moderate stress, depending on your personal characteristics. In other words - what are you afraid of, what you don’t like, what causes you terrible discomfort, prepare yourself for that, by imitation of the corresponding situation, either in your imagination, or, if possible, in reality, for which periodically, by efforts will, pull yourself out of your comfort zone into unusual conditions and create stressful situations for yourself to mobilize all your internal resources.

It's like in military training - soldiers are created conditions that are as close as possible to combat and they are taught to behave in these conditions in a restrained, competent, disciplined way, that is, they train their psyche and skills. We also have to prepare ourselves for various conflict, extreme, non-standard, dangerous situations, with the help of simulation situations and our own imagination.

Faith

Faith has a truly great power, although it may not be powerful in itself, but sufficient to use it to temper your psyche to a state where nothing and no one can suppress you morally. Faith helps people survive, it saves many in difficult times, even those people who are skeptical about religion. After all, the point is not who or what we believe in, but what we believe in general. Faith is based on a person's firm conviction of what is not, but what can be. For example, a person may be convinced that in this world there is some great force of a universal scale that will help him in a difficult situation, guide him on the right path and help him overcome any difficulties and hardships.

No matter how unscientific it may sound, we all believe in something, some in evolution and the big bang theory, and some in God and life after death. How faith affects the human psyche can be understood by the placebo effect and by how people, believing in their rightness and in God, boldly go to death, ignoring such a powerful innate instinct as the instinct of self-preservation. It follows from this that in something or in someone, best of all in yourself, you definitely need to believe, but not blindly, so as not to become an insane fanatic who rejects everything except his faith, but with a significant share of reason. For example, if you first inspire yourself, and then convincingly prove what a great person you are and that you can do everything in this world, then over time you will begin to believe in your own exclusivity and omnipotence, and your psyche will become strong, like steel. And if other people do this, preferably those whom you respect and appreciate, if they inspire you that you are exceptional, special, great, strong, smart, the best or one of the best people in the world, then your self-esteem will start to go off scale, you will become a self-confident person who believes in your exclusivity and the unlimitedness of your own capabilities. There are actually no problems with this, contrary to the opinion of some experts who argue that inflated self-esteem and self-confidence make a person inadequate. It's all about competent suggestion and self-hypnosis, in which a person tunes in to actions, to victories, and not just content with himself.

That is why, friends, not everyone can instill in a person faith in himself and his strength. And not everyone can be a spiritual mentor. Therefore, faith in God can be different. For some people, God is the master who needs to be obeyed, and for others, he is the one who created the laws of Being, the laws of nature, the laws of the Universe, according to which we are all forced to live, therefore, everything that a person does in his life, with what -the point of view will still be correct. This relieves people of the guilt that so often weighs on our psyche, preventing us from developing and achieving our goals. But the main thing is the feeling of one's own elitism and significance, thanks to which a person feels very good, he is pleased with himself and is confident in himself, his psyche is strong and able to withstand any test. So a strong faith is a strong psyche. But at the same time, you need to believe reasonably and in the reasonable, and not blindly and in what is not and, by definition, cannot be. And in order to gain faith, you need to, either with the help of someone's suggestion, or with the help of self-suggestion, inspire yourself with the conviction of what your idea of your own exclusivity, your strength and power, the value of your life and the correctness of your life will be based on. way. I recommend that you gain faith in yourself and in your special destiny, as well as in the fact that there is a higher mind over man, expressed in the unshakable laws of being, who wants us to be strong and transform this world according to our ambitious desires and the most unusual and big dreams.

Knowledge and intelligence

Knowledge and intellect further strengthen the human psyche, since they can strengthen his faith if they do not contradict it, but enlighten him in what he believes. Therefore, the more a person knows everything, the more he can find an explanation, and the less he will be subject to excessive panic and fear. If you and I know that thunder rumbles because the sharply heated air forms a shock wave, and not because God is angry, then we are not afraid of thunder and do not believe those who scare us with it, as a punishment from God, and therefore our the psyche is more resistant to such phenomena. And with the help of intellect, we can solve various problems and tasks that can cause panic, fear, uncertainty, and anxiety in insufficiently intellectually developed people. Ignorant people are more trusting and more prone to submission, because they do not rely on themselves, they are looking for those who will solve all their problems for them, who will save them from fear, who will take responsibility for their fate, who will give them everything what they need. Therefore, the more you read, watch, listen to smart things and communicate with smart people, as well as solve various kinds of tasks and problems - gaining knowledge and developing your intellect, the stronger and more resilient your psyche will be. Increase the level of your knowledge and develop your intellect, and you will become a morally and mentally prepared person for many of life's difficulties. Where one person is confused and does not know what to do, you can find the right solution and calmly sort out a non-standard, unfavorable, difficult situation. No wonder they say that knowledge is power, and the intellect that allows you to manage this knowledge and can generate it is a great power.

Physical training

Physical training has the same strengthening effect on the human psyche as it does on its muscular system. No wonder they say - a healthy mind in a healthy body. After all, a lot depends on the physical form a person is in: his well-being, health, self-confidence, as well as his attitude towards himself and satisfaction with himself, because a decrepit and weak person cannot be completely satisfied with himself, because his physical weakness, and this negatively affects his psychological state. Therefore, by strengthening his body, making it more resilient and healthy, a person simultaneously strengthens his psyche, as it is also subjected to stress. In addition, a variety of physical exercises, if they are performed regularly and aimed at achieving tangible, visible results, help a person develop discipline and willpower, which in turn have a positive effect on his character - they strengthen him, and therefore strengthen the psyche person.

Problem solving

A good training, both for the psyche and for the mind, is the solution of various problems, for the beginning of one's own, and in the long run also of others. Problems cause stress, which, as we already know, destroys our psyche, and as the problem is solved, we develop our mind, restore the psyche and strengthen it. Strictly speaking, life constantly throws up problems for us so that we solve them and become stronger. What do a lot of people do? They run away from problems, close from them, they don't want to solve them, they don't even want to think about them. And by this people deprive themselves of the opportunity to become stronger, more adapted, more developed. There is no need to run away from problems, on the contrary - they need to be met halfway if they are inevitable, and actively solve them - this is an excellent training for the mind and psyche. By solving problems and tasks, especially non-standard ones, a person expands his capabilities, he becomes more resistant to stressful situations and gains self-confidence. Therefore, a problem is a blessing, and many problems are a great blessing, they must be in a person’s life. Of course, problems should be tough for a person, both in terms of their number and in terms of their complexity, so you need to start by solving minor problems that exist in every person’s life, and then move on to more complex problems, including stranger. Ultimately, one can engage, at least at the level of theory, in solving global problems, making oneself a significant part of this world and becoming one of those on whom much depends in this world. Just imagine what it means to solve global problems, and against their background, all these petty problems that most people regularly face in everyday life look like an insignificant trifle, small nuts, which are easy to crack. When solving complex global problems, a person thinks big, he feels greater and more powerful, he is at a higher level of consciousness, his ambitions are grandiose. But before thinking about global problems and higher matters, it is necessary to learn how to solve simpler, mundane, everyday problems.

Go beyond your limits

To strengthen the psyche, it must be partially destroyed, and in order to destroy it, as we have already found out, stress is needed, which can be caused artificially, or you can be exposed to it naturally. Fortunately, there is more than enough stress in our life, sometimes there is so much of it that it ceases to be a blessing and begins to do us great harm, as it destroys our mental protection, but at the same time, due to its intensity and duration, it does not allow it to recover. . In order to adapt yourself to stressful situations and thoroughly pump your psyche, you need to be able to go beyond your capabilities, and for this you need to always and in everything go to the end, squeezing all the juice out of yourself, as is done in sports. In this life, the one who goes to the end wins, and the winner receives great satisfaction from his victories, which concretes his psyche. The winner is always more self-confident than the loser, so any victory, even the smallest one, strengthens the psyche. Therefore, all your victories must be recognized and exalted in order to remember your capabilities, develop them and strive for new victories. But in order to win, you need to go to the end, you need to act at the limit of your capabilities and not give up.

In matters that are especially important to you, always act to the limit of your capabilities - accustom yourself to the maximum calculation and full dedication when you need it. It will not work to constantly act at the maximum - a person will not have enough energy or strength for this. But in the most important situations - you need to be able to give all the best. Train your endurance, both physical and mental. To do this, starve yourself, deprive yourself of sleep for a long time, start doing some physical exercises with full dedication until your muscles stop listening to you, load your brain to the maximum, for example, by solving a huge number of puzzles, puzzles, or through thoughtful reading until your head boils. You don’t need to overload yourself like that all the time, only sometimes to accustom your body to an increased stress load, and to expand your capabilities. Prolonged overload of the body is fraught with a weakening of the immune system, so you do not need to constantly keep yourself in suspense. We have one body - it must be protected.

In everyday life, bring all your affairs to the end, never quit what you have started without an urgent need, even if it does not seem as interesting and profitable as it seemed before - it still needs to be brought to its logical conclusion - you need to squeeze everything out of it that only you can prove to yourself that you are not a weakling, that you have character, that you can act and achieve results, no matter what. It's hard, painful, scary, disgusting, unbearable - be patient! Don't let yourself relax - that's the worst thing. Nosebleed, get the job done. Grit your teeth, keep doing what you are doing until you achieve at least some result, preferably a successful one. This is how stamina is developed, this is how character is tempered, this is how the psyche is strengthened.

Mind training with stimuli

In continuation of the foregoing, one should also point out another important point in the training of the psyche with the help of stress. To increase the level of mental and psychological stability, a person needs to periodically train his psyche with the help of various stimuli that would force her, the psyche, to work at the limit of her capabilities. Loud noise, bright light, unpleasant smell and taste, pain, hardening of the body, mental and physical overload, as well as extremely negative information that generates fear, a sense of danger, anger, bewilderment, other negative emotions - with the help of all these stimuli, time is needed from time to load your psyche, thereby increasing its adaptive capabilities. It is possible, for example, to combine complex mental activity with the simultaneous listening to loud and extremely unpleasant music in order to develop in oneself the ability not to be distracted by various stimuli while doing important work. You can annoy yourself with bright light, say, at night, waking up on an alarm clock and immediately turning on a bright light in order to subject yourself to severe stress through one of the senses. In addition to this, it will be useful to start some kind of mental and / or physical activity, then the load on the body, on the psyche, will increase significantly. With an unpleasant smell and taste, come up with some exercises yourself, there can be many options, just like with pain. Find something to torment yourself with. As for negative information, find exactly such information from which you are most tense - afraid, angry, indignant, and so on. Accept this information and think it over carefully in order to get used to it and make it the norm of your life, so that in the future it does not shock you and does not have a destructive effect on your psyche. In general, force your body, your nervous system, your psyche, which is a property of the nervous system, to tense up. Use different stimuli for this purpose, both artificially created and natural.

deprivation

Again, in continuation of the above, it should be noted that in order to strengthen the psyche, it is periodically necessary to deprive yourself of not only pleasures, but also the things necessary for life that are related to the basic needs of a person, in order to thus adapt your body to discomfort. Cold, hunger, fatigue, pain, suffering, all this, as we have already found out, causes stress. All of this needs to be experienced. Sexual abstinence should also be in a person's life so that he can, when needed, live without what he needs. The ability to do without even the most necessary - makes a person more adapted to life and less prone to manipulation. Therefore, periodically create Spartan living conditions for yourself, so that, unlike other people, you can remain calm and composure in situations that many people, due to the nature of their lives, are not used to. And in life, anything can happen, sometimes a person can be left without even the most necessary for his existence. And where one person can break down, say, without eating for a couple of days, the other will remain calm even in absolutely inhuman conditions - and survive. In general, the more we have, the more difficult it is for us to give up all this, which means that it is easier to control us through fear. Whereas a person who has nothing to lose is not afraid of anything. And a person who is accustomed to comfort is more susceptible to influence from other people. It is not for nothing that during times of economic crises it is not the poor who are thrown out of the windows, but quite wealthy people, even if they are ruined, but at the same time they have the potential to restore their financial situation. Unpreparedness for hardships makes them vulnerable to adversity, their mind and psyche are not ready for defeat, they cannot imagine life without everything they had and what they lost, so they commit suicide. But is it right? In my opinion, no. It is better to prepare in advance for such adverse situations - by accustoming yourself to absolutely any life, even one in which there is nothing. And we can always die.

Responsibility

Many people do not attach sufficient importance to such a quality as responsibility, but in the meantime it makes the human psyche more stable and his mind brighter. A responsible person never attaches paramount importance to external circumstances - he always thinks about what exactly he can do in order to change, improve his situation. Other people can really be the culprits of our troubles, I do not deny this, because we are all dependent on each other to one degree or another. But the fact is that we must always look for an adequate response to any encroachment of other people and, in general, external factors on our interests, on our well-being, on our lives. If you find yourself in a burning building, you will not blame the fire for threatening your life - you will not shift responsibility for your life to external circumstances - you will try to save yourself by taking responsibility for your life. This is how we should act in all other life situations, regardless of who and how prevents us from living, who puts spokes in our wheels. Because our well-being, our life is our business, our concern, our problems. So develop responsibility in yourself and your psyche will develop in parallel.

Rest

As with muscle recovery, good rest is essential for mental recovery. Be sure to get enough sleep, especially after a lot of stress, eat well, relax physically, walk, have fun, take time to just sit in peace and quiet and think. In other words, give your body time to recover. A good rest for strengthening the psyche is just as important as a good stress load, so you definitely need to find time for it.

Summing up all of the above, I repeat once again that in order to strengthen your psyche, you must periodically subject your body to moderate stress using various techniques. The increase in stress load should be smooth, based on the individual capabilities of a person, which each of you can determine through experiments on yourself and through self-observation. Periodically, you can and should bring yourself to physical and emotional exhaustion, through all sorts of irritants, squeezing all the juices out of your body and mind. But then it is imperative to give your body enough time to recover and strengthen. So run yourself from time to time through fire, water and copper pipes, thus tempering your psyche. In this world, you must be strong in order to survive and live. And I hope you will.

The modern way of life, constant haste and stress lead to the depletion of the nervous system.

How to strengthen the nervous system and psyche, stop worrying and worrying for any reason? After all, everyone knows that most diseases are manifested as a result of severe stress and nervous exhaustion.

To date, there are many different ways and methods that will help solve the problem of how to strengthen the nervous system and psyche. Many seek solace in food, sports, or hobbies to solve it.

Nutrition is an important component of a healthy psyche

A healthy lifestyle and proper, balanced nutrition, in fact, are a panacea for many diseases. How can you strengthen the nervous system with food?

The balance and diversity of the daily menu will help the body get the necessary vitamins, minerals and nutrients. Thus, the negative impact of the environment (especially stress) will not be able to affect the state of health and balance of a person.

First of all, fresh berries and fruits should be present in the diet. It is these foods that will help you get the necessary level of vitamins. The superiority in such a peculiar rating is occupied by blueberries and blueberries, because they provide the body with anthocyanins, an important part of the body. How does anthocyanin work so that you can strengthen the nervous system and psyche? Its function is that it prevents aging and depletion of nerve fibers. In addition, blueberries contain a sufficient amount of manganese, which also has a beneficial effect on the nervous system.

Berries and fruits rich in vitamin C should be consumed daily, these include currants, wild rose (tea and decoctions from it), strawberries.

Bananas contain high levels of magnesium. That is why they occupy a leading position among many fruits that are beneficial for the psyche and the body as a whole. Deficiency of this microelement leads to excitation of the nervous system, an increased level of nervousness and irritability. In addition, this fruit helps to improve mood, as it delivers tryptophan, which is later processed into the hormone of happiness - serotonin.

For recovery, you should eat a large number of vegetables and a variety of greens. The most useful may be:

tomatoes (help produce serotonin);
legumes (deliver chromium to the body, which strengthens the nervous system);
beet.

In the question of how to strengthen the nerves, calcium occupies an important place. It is its deficiency that often leads to depression and increased levels of irritability. To do this, you should consume milk and dairy products.

B vitamins (buckwheat, cabbage, meat, orange juice), iron (beef), selenium and zinc (fish, seafood) are essential components of nutrition if you are interested in how to strengthen the nervous system.

How much and how much rest?

One of the most important components of maintaining and strengthening the psyche is a full and healthy sleep. The main recommendations that doctors always remind of:

sleep in a well-ventilated and cool room;
do not eat up at night (ideally, it is better to go to bed with a feeling of slight hunger);
avoid watching TV and listening to music at least 2 hours before bedtime;
you can drink a cup of herbal chamomile or peppermint tea instead of using any medication. It is important to bear in mind that medicines after prolonged use can be addictive to the body.

Healthy sleep is a powerful barrier with which you can protect yourself from stress and negative emotions. It is during sleep that the body fully restores its strength.

If you can’t fall asleep and disturbing thoughts come into your head, you can use one well-known technique developed by the English doctor Justin Glace. To do this, while in bed, you need to mentally look around your body (from head to toe), saying to yourself the words that all the muscles of the body are in a relaxed state, that the body does not disturb anything, it falls asleep, saying these words from the first faces. An important component of this technique is the correct sleeping position: you should bend your left leg under you, and stretch your right leg, turning to the right side. The fact is that it is in this position that the spine completely relaxes and rests, all the spinal muscles rest, and deep restful sleep sets in.

Folk recipes and medications to stabilize the nervous system

To maintain mental health at the proper level, you can use vitamin preparations, which are sold in any pharmacy. B vitamins are well combined with magnesium. They have a beneficial effect on the psyche and nervous system, fighting stress, depression, nervousness and distraction. Vitamin B6 helps to get a sound and healthy sleep, and B12 is a protector against depression.

There are vitamin complexes that contain vitamins of groups B, E and C, and also contain various trace elements (folic acid, biotin, calcium and iron) that support the nervous system. One of the most popular drugs with a similar composition is Superstress.

You can use a variety of herbal teas and fees to strengthen the mental state. Such drinks are good to use in the evening, as they have a calming effect on the human body. Herbal teas:

Melissa tea. It helps especially well in acute form of nervousness and increased irritability. It stimulates the central nervous system.
Drink from viburnum berries.
Peppermint tea has a mild calming effect on the psyche and nervous system. You can brew mint leaves as an independent drink, or you can add them to other teas.
Tea from the collection of herbs valerian, basil, mint and orange blossom helps to relax and rejuvenate after a hard and eventful day at work.

Such herbal drinks will help relieve irritation and fatigue, as well as set the body for a sound and healthy sleep.