How to strengthen the nervous system, restore the psyche and calm the nerves: vitamins and techniques

Connected by one goal, bound by one chain...

Body and psyche are connected like lovebirds.
Every change inside is reflected outside. And, conversely, everything external turns into an internal state. It is not for nothing that there is such a direction in medicine as psychosomatics, which tries to establish a clear connection between the course of mental processes and their influence on the physiological state of a person. In response to any stressful stimulus, the body responds with a defensive reaction - muscle tension. The body tenses, the soul relaxes. If these situations are in the nature of rare outbreaks, then everything goes well for the body.

The degeneration of random psychotraumas into prolonged stress causes psychosomatic diseases that are so difficult to diagnose. Physical ailments rise in full force, and their psychological roots are so skillfully disguised that doctors spend years treating the effects, and not the cause, which cannot be easily reached.

Processes in the body proceed smoothly, rhythmically, and are clearly regulated by the central nervous system. But in the presence of a chronic focus of excitation in the brain, which is caused by negative emotions, the nervous system, as it were, relieves itself of the functions of commander-in-chief.

The internal brake is activated, and the body, left without the main coordinator (nervous system), begins to slowly fall apart and decompose, like an army abandoned by its commander.

All systems and organs stop working in the correct mode. The program malfunctions, and the person suddenly discovers that he has cardiac, endocrine, gastrointestinal, etc. disease.

While medicine finds out the causes of the breakdown, the patient loses appetite, sleep, vigor, energy, and performance. The ability and desire to enjoy life disappears; minor inconveniences over time develop into big problems.

The suffering of the body is accompanied by the suffering of the psyche. A person exists against a background of chronic fatigue, irritation, vague anxiety and anxiety.

All this in the near future may result in serious neurotic disorders, which will radically affect the quality of life. It will change and, as is clear, not for the better.

The question “why strengthen your nerves” is clear as day. Mental nerves need the same care and training as the body. Then the person will be harmoniously healthy (physically and mentally). And health is a guarantee of a full, active and productive life.

There are a great many methods for strengthening the nervous system and psyche, and they can be roughly divided into 2 groups: training for the body and training for the psyche. Let's focus on the first group.

Rebooting the nervous system - breathing exercises to calm the psyche and nerves:

Calm, just calm!

Increased physical and mental activity, especially in a stressful situation, often causes the appearance of a persistent focus of excitation in the central nervous system. And if a person, in addition, is naturally endowed with anxious and suspicious character traits, then do not go to a neurologist - he has increased nervous excitability.

It is impossible to completely eliminate stress and overexertion from our lives. But it is quite possible to harden your body so that it can calmly withstand any disasters. To bring the nervous system into a stable state, follow simple rules.

1st rule. Get enough sleep. The main symptom that the nervous system has become agitated is insomnia. Accordingly, in order to prevent loosening of the nerves, you need to follow a sleep schedule: go to bed and get up at approximately the same time, and spend at least 7–8 hours in bed.

However, these figures are quite arbitrary, since for some people, in order to feel cheerful and rested the next morning, 6 hours of sleep is enough, while for others, they need to spend at least 9 hours in bed. To fall asleep easier and more soundly, you should not go to bed soon after a heavy dinner, or immediately after doing active work (no matter physical or mental).

It’s good to give your brain time to prepare for sleep and relax a little. A warm bath with aromatic oils or herbal infusions, light entertaining reading in bed at night is what you need. But it is better to postpone computer games to an earlier time. Hawthorn flowers, valerian, calendula, peppermint, oregano, motherwort, stinging nettle leaves, etc. are suitable for soothing baths.

2nd rule. Avoid noise. Many of us get so used to having the TV on that we hardly notice it. But sometimes aggressive information flowing from screens places an additional burden on the nervous system. Turn on the “box” only to watch programs that really interest you, and the rest of the time let music play at home.

Better - classic. Recordings of nature sounds are also suitable. By the way, such audio design is more useful than even complete silence. This was found out by Australian scientists who conducted a study with hundreds of student volunteers on the eve of the exam. Experience showed that those guys who practiced in silence had faster pulse and breathing rates and higher blood pressure than those who listened to classical music. So Mozart can help you!

3rd rule. Spend more time outdoors. Our brain, although it weighs no more than 2% of our body weight, absorbs 18% of the oxygen the body receives. This means that long walks in the park or in the forest are vital for everyone who is forced to exercise their brains a lot and fruitfully. And also for those who are experiencing a difficult psychological situation at home or at work. Too lazy to walk alone - get yourself a four-legged friend.

4th rule. Use medicinal plants. Calendula decoction will help make your nerves stronger than ropes and eliminate insomnia due to increased nervous excitability - 1 tbsp. spoon of flowers per glass of boiling water, leave for an hour. Drink half a glass of warm infusion before bed. Motherwort is no less effective: pour 15 g of herb with a glass of boiling water. Leave for 20 minutes. Drink 1 tbsp. spoon 3-5 times a day.

St. John's wort also has antidepressant properties. The course of treatment with tea from this plant is 4–6 weeks. 2 tbsp. spoons of dry crushed herb should be poured into a glass of cold water, covered, heated in a water bath to a boil, boil for 3 minutes, set aside, leave for 30 minutes, strain and drink half a glass 3-4 times a day.

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Well, and finally, a recipe for the lazy: you need to take a pharmacy tincture of hawthorn and valerian fruits, mix in equal proportions. Take twenty drops diluted in half a glass of water before bed.

5th rule. Change your diet. Nerves will become stronger if you enrich your diet with B vitamins and nicotinic acid, which are especially necessary for the proper functioning of neurons. B vitamins help relieve anxiety, relieve fatigue and improve memory, composure and attentiveness, increase learning ability, and prevent stress.

A lack of calcium results in increased anxiety and irritability. Calcium enters the body with milk, cottage cheese, cheese and kefir; from plants it can be obtained in greens, celery, beets and almonds. Another element useful for the nervous system is iodine. Berries, cauliflower, buckwheat, sea fish, and algae are rich in it.

6th rule. Get some exercise. Daily physical exercise not only develops muscles, strengthens ligaments and the skeletal system, but also disciplines, which means it helps you become more balanced and calm. And, in addition, when muscles work, the body releases hormones of happiness - endorphins. This natural stress reliever, which is secreted by the brain, has a beneficial effect on the state of the autonomic nervous system. So let's march!

7th rule. Look at life philosophically. Learn to be reasonable and accept failures and mistakes as a natural part of life, do not go to extremes, do not despair. To have strong and healthy nerves, try to think positively.

Negative emotions weaken the nervous system, weaken internal strength and paralyze the will. Well, the positive ones, accordingly, are the opposite. Remember: everything that is done is for the better!

8th rule. Master proper breathing. Breathing is considered correct not with the chest, as most of us are used to, but with the stomach, or more precisely, with the diaphragm. Compared to chest breathing, it provides more complete saturation of the blood with oxygen, performs self-massage of the abdominal organs, improves intestinal motility, and has a calming effect on the nerves.

9th rule. Use water treatments. Nothing strengthens the nervous system more than swimming, as well as rubbing - in a word, any contact with water, because it hardens, calms, and stimulates the nerve endings in the skin.

A cool shower is beneficial in the morning - it strengthens and tones the central nervous system. In the evening, before bed, a soothing warm shower or bath is better. A good workout for blood vessels, nerves and the whole body is a contrast shower.

Strengthen the body to calm the nerves and psyche

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

1. You need to train your body by increasing your level of physical activity . Movement is life. This is easy to see using the example of the deceased. As Vysotsky sang: “Everyone ran away from the noise and scream, only the dead man did not run away.” All living things must move, and as actively as possible. During running or vigorous walking, all the stress hormones we have accumulated are intensively consumed by the body. They are stress hormones to help run away from fear and danger, and not lie in their way (or on the sofa).
2. Nutrition is a matter of principle . Correct! Food is a responsible matter and should not be approached 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 with whatever you have to on the go is wrong. And the echo of spells: “don’t overeat”, “don’t eat at night”, “don’t overuse” never stops in the air.
3. Be gone, 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 there. And it’s best to completely quit smoking, drinking, using stimulants and other destructive habits. The short exciting effect of nicotine is replaced by a phase of sharp inhibition. To get a new portion of vigor and tone the brain, one cigarette is followed by another, a third... But the excitation phase is becoming shorter and 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 tonic charge, the smoker begins to experience fatigue, irritation, weakness and drowsiness. It's the same with coffee. After the next portion, it no longer gives a boost of energy, but takes away the last one.
4. Hardening and winter swimming . Water is an indispensable condition for existence. The aquatic environment offers dozens of ways to strengthen the nervous system. Hardening creates an “impenetrable” immunity, invigorates, forces the body to “wake up” and withdraw its reserves. Winter swimming is an extreme form of hardening. It seems strange, but “walruses” are surprisingly healthy and balanced people. Such a powerful physiological stress, which the body receives when immersed in an ice hole, will launch all your armored trains standing on the sidings.
5. Baths and saunas are a recognized method for cleansing the body and soul. High temperatures, hot steam in combination with a birch broom very quickly cure any blues, and the grateful body responds with pleasant languor, relaxation and a cleared consciousness.
6. In water you need not only to swim, harden and steam. You also need to drink it correctly and in sufficient quantities. The 8 glasses method is widely known. If you believe the primary sources, then exactly this volume of water should pass through the channels of our body per day, washing it, clearing mucus from the intestinal walls, removing decay products and organizing the correct water balance.
7. Massage, self-massage is the strongest remedy against all sorts of ailments. The trouble is that the body gradually loses flexibility and joint mobility. Metabolic processes go poorly, stagnation and tension appear in the muscles. Powerful self-massage until you break a sweat will perfectly disperse stagnant blood, enhance metabolic processes, and give vivacity and a sea of ​​energy.
8. Sleeping and rest area . Deep, healthy sleep will help strengthen the nervous system. During sleep, the body is restored, cells are renewed, and the brain rests. Lack of sleep, shallow sleep, frequent awakenings, early awakenings quickly weaken the nervous system. A person becomes lethargic, apathetic, dull, has difficulty thinking and concentrating. In communication, lack of sleep manifests itself in outbreaks of irritation and aggression. You need to sleep with all sources of noise turned off: TV, telephone, radio, computer. The sleeping room should be well ventilated. Coffee and smoking breaks before bed will destroy your good intentions, because... have the ability to overexcite the nervous system. Sleep in the dark. Darkness is a condition for the production of melatonin (the hormone of calm and sleep). If you are already used to falling asleep to the sound and light of the TV, get out of the habit. Screen flickering and flashes of light interfere with the production of the sleepy hormone.
9. Nature is another natural helper in creating a strong psyche and a healthy nervous system. The calmest and most harmonious people are tourists of all stripes. Hiking, water tourism, and cycling are a wonderful and natural way to relax the nervous system. Nature heals itself. All you have to do is get out of the city, sit by the river and watch the sun reflect in the water. You will return home peaceful and spiritualized. Communication with nature can not only easily recreate the psyche, but also treat severe physical ailments.

Healthy 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 fully.

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

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

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

Eat oatmeal, pearl barley, millet, and buckwheat more often. These cereals contain large reserves of magnesium.

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

Calcium is a regulator of neuromuscular impulses. Despite all its importance for the strength of bones and teeth, the nerves need it no less. And sometimes even more. In such cases, the body “removes” it from the bones, directing it to where it is most needed. Sources of calcium:

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

Potassium – promotes the coordinated functioning of muscles and nerves, serves as a prevention of depression and nervous breakdowns. The lack of potassium is compensated for by enriching your table with plant and dairy products, as well as lean varieties of meat 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, peanuts, almonds);
• meat and fish (beef, rabbit, tuna, flounder, cod).

Iron – ensures proper functioning of the thyroid gland, is responsible for normal metabolism and the formation of nerve fibers. There is 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. Lack of the hormone thyroxine causes severe metabolic diseases. Hormonal imbalance means apathy, lethargy, depression, chronic fatigue and irritable weakness. The lack of iodine is compensated by adding seaweed, sea fish and seafood to the diet.

Reputable psychologists believe that various “sour” foods are very beneficial for the nervous system: lemons, apple cider vinegar, sour fruits. Sourness in the mouth is sweet for the nerves.

Foods for the nervous system that make us happy:

How to strengthen your nerves

Get enough sleep

The nervous system needs sound, full sleep. It’s easy to say, but what to do if it’s not sweet and serene, like in childhood, but heavy and intermittent? And most importantly, falling asleep becomes a problem. Restless thoughts, like a splinter stuck in your head, prevent you from doing this. The body is not relaxed, but tense, like a string. And only in the morning I finally manage to fall asleep, but it’s already time to get up. And so every day.

To help fall asleep, some people start taking melatonin , a sleep hormone. But he either doesn’t help them at all, or helps them little. The fact is that the human body produces enough of it. Melatonin begins to be produced at dusk, reaches a maximum from 12 at night to 4 in the morning, and with dawn its level in the blood drops. Melatonin deficiency may be experienced by residents of northern regions during white nights, night owls who work at night, or those who sleep with the light on or with the TV on. For them, taking additional melatonin is an opportunity to get rid of insomnia. Melatonin is harmless and non-addictive.

Many people have trouble sleeping not because of a lack of melatonin, but because of an overexcited nervous system. Psychological stress, excessive physical activity, drinking a large number of drinks containing caffeine, watching the news before bed, sitting on the Internet until midnight overload the nervous system, which eventually becomes unhinged.

Experts say that a sharp increase or, conversely, an increase in calories also negatively affects mental self-regulation.

You can try to relax with the help of auto-training . Its essence lies in the fact that we pronounce certain phrases that should calm anxious thoughts, relax muscles, and relieve nervous tension. The following phrases (or similar ones):

• I feel comfortable and good, I feel at ease, my body is relaxed.
• My right hand gradually fills with warmth.
• Now my left hand is filled with warmth.
• Both hands become heavy.
• My right leg fills with warmth.
• Now my left leg is filled with warmth.
• My legs are getting heavy.
• A pleasant warmth spreads through my body, my body becomes heavier.
• I feel good and calm.

If neither turning off monitors in a timely manner, nor a daily routine, nor auto-training helps (many find it difficult to concentrate and convince themselves), you can turn to two more ways to fall asleep.

The first is calming herbs : valerian and motherwort, which are taken immediately before bed. (There is an opinion that motherwort should not be taken by men because it reduces potency.)

The second is magnesium preparations . For example, Magne B6. Magnesium relaxes muscle fibers, reduces the excitability of the central nervous system, and is an anti-stress mineral. Vitamin B6 contained in the drug is necessary for the normal functioning of the nervous system and the prevention of insomnia. It is important to remember to take Magne B6 before bed. Better yet, drink a soothing herbal tea half an hour before taking magnesium.

Glycine , an amino acid that has virtually no contraindications, also makes it easier to fall asleep Glycine reduces psycho-emotional stress, normalizes sleep, improves mood and increases mental performance.

Give food to the mind

The nervous system needs vitamins and minerals, but we don't get enough of them from food. Firstly, because the diet of most people can hardly be called balanced. Secondly, due to problems with the gastrointestinal tract, which most adults have, vitamins and minerals are not absorbed from food in the required quantities. Therefore, in order for the body, including the nervous system, to function normally, it is worth taking them additionally. Pharmacy vitamin preparations contain prophylactic doses.

What foods enhance neurogenesis?

Cocoa . It contains theobromine, which activates thought processes. Thanks to it, memory improves and the speed of information processing increases.

Spinach and berries , in particular cherries, black currants, dark grapes. The human brain is penetrated by capillaries; over time, they wear out, the blood supply to the brain is disrupted, and irreversible changes occur in it. The functioning of the nervous system is also disrupted. Berries and spinach contain flavonoids that increase the elasticity of blood vessels and reduce the fragility of capillaries, thus preventing their sclerotic damage.

Turmeric . Curcumin contained in this spice prevents the destruction of dopamine, the pleasure hormone, the lack of which leads to depression and anxiety disorders.

Green tea . The catechin it contains neutralizes toxins that have a destructive effect on nerve cells.

Fish fat . Slows down the destruction of nerve cells and improves brain function.

Red meat and poultry . Carnosine, which is found in lean meat, acts as an antioxidant: it reduces the negative effects of free radicals, strengthens cell membranes, increases mental performance and improves memory. Carnosine is used in the treatment of Alzheimer's disease.

Ginkgo . An extract from the fruits and leaves of this tree is used to treat cerebrovascular accidents; it has a vasodilating effect and improves oxygen supply to the brain.

Our brain, and therefore our nerve cells, loves foods containing phosphorus, magnesium, potassium, calcium, iron, and iodine. Therefore, our diet should include fish, eggs, bananas, strawberries, tomatoes, nuts, dairy products and greens.

Run away from neurosis

It turns out that running and physical activity in general have a positive effect on the formation of new nerve cells. According to numerous studies, they are the most powerful and reliable way to speed up neurogenesis and improve thinking abilities.

American scientists studying this issue have concluded that running stimulates not only neurogenesis, but also angiogenesis - the process of formation of new blood vessels in the brain tissue, thereby maintaining the volume of brain tissue, which decreases with age in people leading a sedentary lifestyle. .

Thus, running is a great way to improve brain function. Scientists believe that in the treatment of neuroses and depression, physical exercise in the fresh air, including jogging, is no less effective than antidepressants.

Take soothing herbal and salt baths

They are recommended to be taken two to three times a week for 15–25 minutes, an hour before meals or 2 hours after them. For a soothing bath, take 300 g of salt, dissolve it in hot water, and then pour it into a bath of warm water. You can also add a decoction of soothing herbs. Collections of them are sold in pharmacies. If you don’t want to bother with decoctions, add a few drops of aromatic oils to the bath to calm the nervous system. This oil is grapefruit, jasmine, clove, bergamot, sandalwood, patchouli.

(Before taking a salt bath, you should ask yourself if there are any contraindications.)

Be philosophical about life

Our nervous system is not a bottomless well from which we can endlessly draw energy without giving ourselves the opportunity to replenish it and recover. With a thoughtless attitude towards it, it becomes exhausted and emotional burnout syndrome occurs. Austrian psychotherapist Alfried Pangle called burnout “ashes after fireworks.” Its result is irritability, sleep disturbance, increased anxiety, neurosis, depression.

Prevention of emotional burnout syndrome lies in unloading the nervous system: we set realistic goals, do not place excessive demands on ourselves, do not take full responsibility upon ourselves, but try to share powers with others. Don’t forget to relax physically: turn off your phone, go into nature, and at least for the weekend forget about rush jobs and time pressures.

People whose attention is focused exclusively on the negative also suffer from neuroses. They, like a sponge, absorb bad news, and life seems to them to be a series of troubles and dangers. They live in constant anticipation of misfortune. No wonder their nerves are frayed.

You need to understand: most of the expected troubles will not happen. We “die” a hundred times from troubles that may never happen. And if any of them happen, we will only experience them once. By suffering repeatedly, we engage in masochism. Therefore, we will solve problems as they arise.

Vitamins and sedatives for nerves

To strengthen the nervous system and psyche, certain vitamins and medications are needed.
Nerves react very favorably to vitamin B and very poorly to its deficiency.

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

B vitamins reduce anxiety, relieve nervous tension, normalize mood and even restore nerve cells. They improve thought processes, strengthen memory, give vigor and efficiency.

Vitamin C copes well with stress and improves mood. Vitamin E calms the nervous system. Vitamin A slows down the aging of nerve cells, improves sleep; its deficiency will lead to lethargy, fatigue and some general lethargy.

Tinctures, herbal mixtures, syrups, drops and tablets are the main forms of sedatives. Their purpose:

• slow down the excitation processes raging in the subcortex (anger, tearfulness, agitation);
• remove vegetative-vascular manifestations (tremor, sweating, rapid heartbeat);
• reduce the reaction to external and internal stimuli, which in turn gives a good, restful sleep.

Typically, sedatives are prescribed for neuroses, neurasthenia, sleep disorders, severe stress and anxiety.

The most proven pharmaceutical products are alcohol tinctures of motherwort, valerian, peony, and lily of the valley. They have a powerful calming effect, relieving muscle tension and are effective in falling asleep.

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

Valocordin, Valoserdin drops, Zelenin drops reduce central nervous system excitation and have a sedative and hypnotic effect. Also, these remedies remove vegetative-vascular symptoms.

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

• Glycine;
• Afobazole;
• Persen;
• Donormil.

Basic requirements for breathing exercises

More than one method of help has been developed - respiratory exercise therapy for diseases of the nervous system. The four most commonly used are:

1. Through inhalations, the correct direction of which is controlled by the collarbones, oxygen completely fills the upper parts of the lungs.
2. The ribs move from contraction to full expansion - full breathing occurs.
3. The stomach also helps to breathe correctly: abdominal breathing moves the diaphragm, this leads to involuntary massage of the internal organs, the greatest amount of oxygen enters the blood until complete saturation.
4. The concept of wave-like movement suggests that not only the lungs, but also the ribs and abdomen are involved in the process.

These four main options are a good basis for introducing additional breathing techniques that calm the nervous system. It becomes stronger and more resistant to possible stress in the future.

How to stop being nervous: some tips

But the first thing you need to do to strengthen your nervous system is to stop being nervous about 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 excellent advice for those who are constantly nervous about everything. There is no need to be nervous, you just need to study your problems. And act according to this appeal.

It is also worth remembering that:

1. Fears, conscious or hidden in the subconscious, are the trigger of all nervous disorders . Learn to boldly look them in the face and overcome, rather than hide from, them.
2. A favorite activity or hobby will make you forget about worries and troubles . Everything we love gives us positive emotions. They crowd out the negative ones. Polar emotions cannot exist together.
3. Isolate yourself from the past and future . Live in the present moment. Worrying about what has already happened and what is yet to come can break any back.
4. Change your attitude towards the problem if you are unable to solve it.
5. Don't think about unpleasant people for a single second and don't entertain unpleasant thoughts.
6. Don't be nervous upfront about events that will probably never happen.

Know how to forgive.

Vengeful people don't live long. And this is not idle speculation, but a completely scientific fact. If you're angry at the world, then doctors have bad news for you. Not only are you exhausting your nervous system in ethereal anger, but you are also threatening your body with such a scourge as cancer.

Therefore, try not to be offended by other people, take other people’s remarks and jabs more easily, and remember that it is impossible to offend a person until he himself wants it. In addition, the fact of forgiveness itself does not have to be public or require the presence of the offender; it is enough for you to internally let go of what torments and hurts you so much.