A long-term stressful situation can provoke the development of various diseases, worsen relationships with others, and it also does not provide the opportunity for joy. Of course, it is necessary to treat stress, otherwise the condition turns into depression, and it is quite difficult to get out of it on your own.
People cope with a stressful problem in different ways; for many, alcohol, sexual relations, and taking hard drugs turn out to be salvation. In such ways a person only aggravates his situation. How can you cope with a traumatic factor that worsens your life? Let's look at a number of proven techniques.
Causes of stress
Before we talk about ways to calm your nerves and relieve stress, you need to understand the reasons for this phenomenon. Most often, this condition is caused by the following obvious reasons:
- workload or problems at work;
- loss of a loved one;
- anxiety;
- alcoholism, drug addiction;
- severe illness;
- heredity;
- changes in life.
This list can be continued endlessly; each person may have their own individual reasons. But besides these reasons, there are also those that are not so obvious. Nervous tension can occur due to a lack of:
- Moisture. If a person does not drink enough regular water, the hormone cortisol is released, which contributes to stress.
- Magnesium. The daily requirement for normal life is about 300 mg.
- Vitamin C. With its deficiency, the adrenal glands begin to produce cortisol and adrenaline, which affects moral well-being.
- Vitamin D3. Its deficiency leads to irritability and nervousness.
- Physical activity. At the same time, the amount of produced joy hormone – serotonin – decreases.
Omega-3
Try to get 1 to 3 grams of omega-3 fatty acids daily from a variety of foods. There is some evidence that omega-3 fatty acids can relieve symptoms of anxiety and improve mood by reducing levels of compounds such as adrenaline and cortisol in the body. Sources of omega-3 fatty acids include: fatty fish (tuna and salmon), walnuts and flax seeds. An Israeli study found that students who took fish oil supplements experienced less anxiety due to lower cortisol levels.
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Symptoms of stress
How do you understand that a person has severe stress that needs to be relieved at home? The following signs indicate that a person really needs treatment:
- pessimism;
- decreased ability to work and attention;
- apathy;
- craving for alcohol;
- insomnia;
- anxiety;
- pressure changes;
- memory impairment;
- dyspnea;
- drowsiness;
- digestive disorders;
- decreased appetite;
- nervousness;
- feeling of a “lump in the throat”;
- decreased immunity;
- dizziness and headache.
Water treatments
Take a hot bath with Epsom salts. This procedure is calming and, by raising body temperature, can help regulate mood and eliminate anxiety symptoms. Magnesium sulfate contained in salt reduces blood pressure and is very calming. You can also try adding lavender or vanilla essential oils to your water to put the natural properties of these calming scents to good use. It is recommended to take this bath shortly before bed to calm your thoughts and relax.
Complications of the disease
You need to fight stress, you need to be able to and know how to quickly relieve it, since this condition can lead to serious health problems. There are such common complications that can result from nervous tension and living in constant stressful situations:
- neuroses;
- cardiovascular diseases;
- psychoses;
- chills;
- headache;
- stroke;
- ulcers;
- hypertension;
- myocardial infarction;
- alcoholism.
Down with caffeine
Coffee is known to give you energy, but it can also make you feel anxious and restless. If you can't give up this remedy completely, try reducing the amount of your favorite drink to 1 cup per day. You will notice a decrease in anxiety symptoms. You can also try switching to a drink with less caffeine, such as green tea. There are many other sources of caffeine that can be found in your diet, such as chocolate and tea. Or the deficiency of this substance can be replenished with the help of medications prescribed by a doctor.
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If you only care about taste, drink decaffeinated coffee. Sometimes this method is very effective.
Treatment with folk remedies
There are many different home remedies that can help you get out of stress. We present the most popular and effective recipes:
- Melissa decoction. Prepared from the leaves of the plant. 3 tbsp. l. raw materials are boiled in 300 ml of water over low heat for 15 minutes. Drink in three doses throughout the day. Melissa is also used for the prevention and treatment of cerebral atherosclerosis and relieves unpleasant symptoms.
- Angelica wine tincture. To prepare this remedy, you need to pour 30 g of greens and 10 g of root with white wine (500 ml). After a day of infusion, you need to strain it and you can take 50 ml at lunch and before bed.
- Wine drink. You will need 2 liters of high-quality red wine, 5 g of elecampane and angelica roots, 10 g of cinnamon and St. John's wort. The plants need to be chopped and poured with hot, but not boiling, wine. After 12 hours of infusion, strain and drink 20 ml before bed to relieve nervous tension.
- Herbal infusion No. 1. Mix the following plants well: 2 tbsp. l. chamomile (flowers), lemon balm, buckthorn, valerian root; 1 tbsp. l. mint and hop cones. Pour 1 tbsp into a thermos. l. this collection and pour boiling water (250 ml). You need to leave for 2 hours, then filter. Divide into 5 doses and drink throughout the day.
- Herbal infusion No. 2. Mix tansy, calendula, and oregano in equal quantities. 1 tbsp. l. The collection is infused with a glass of boiling water. Take 100 ml three times a day.
- Thyme tea. Brew 1 tsp. herbs with boiling water, after half an hour you can drink it, after filtering and adding honey.
- Birch infusion. Place 100 g of leaves in a thermos and pour 500 ml of boiling water. Strain after 6 hours and drink 100 ml three times a day.
- Sweet clover infusion. Prepare and take in the same way as the previous infusion. Only take 1 tbsp for a glass of boiling water. l. raw materials. This medicine is used to treat and relieve symptoms of ovarian inflammation in women.
- St. John's wort tincture. 10 tbsp. l. pour the herbs with alcohol (0.5 l) and leave for 14 days and strain. Dilute 5 ml of tincture in 100 ml of milk. Take in moments of irritation and nervousness. The same remedy is also used to treat gonarthrosis of the knee joint.
- Valerian tincture. Take 50 g of dry roots of the plant, chop and pour alcohol (500 ml). Leave to brew for 10 days, shake occasionally. After this period it is necessary to strain. Take 25 drops in stressful situations or before bedtime. You can add it to regular tea if you have insomnia.
- Thyme oil. Heat 500 ml olive oil to 40 degrees. Add 25 g of thyme herb, crushed into powder. Simmer for 2 hours in a water bath, then leave for 12 hours. During times of stress and nervous tension, rub into the feet and palms of your hands. You can have relaxing massages.
- Beetroot juice. It is recommended to squeeze the juice from root vegetables and take 50 ml in the morning, lunch and evening. Can be mixed with carrot juice. It is also recommended to eat beets in salads and other dishes throughout the day.
- Salt bath. For the procedure, take 300 g of sea salt per bath. First you need to take a shower, then stay in the bathroom for 20 minutes, then take a shower again. You can add a couple of drops of some aroma oil.
If your condition does not improve or even gets worse, do not delay visiting your doctor to receive qualified medical care to avoid complications.
Magical scents
Inhale the aroma of lavender. An Israeli study found that people who received a massage with lavender oil were more optimistic and reported fewer concerns than those who received the same massage without lavender. This treatment with aromatic oil can even reduce high blood pressure, which can be a cause or consequence of stress. Try placing a few drops of lavender essential oil on your pillow or in your bath, or adding a few drops to a glass of boiling water and inhaling for quick calming and lowering blood pressure. You can even apply a few drops directly to your skin; it's completely harmless.
The scent of vanilla is equally effective in relieving symptoms of anxiety. In a study conducted at Memorial Sloan-Kettering Cancer Center, patients under stress were asked to inhale vanilla-scented air. As a result, the subjects' anxiety decreased by 63% compared to those who inhaled odorless air.
Useful tips
In addition to taking various medications to relieve stress and fight nervous tension, experts give the following recommendations:
- Do some handicrafts. Since massaging the nerve endings on the fingertips calms and improves the functioning of the whole body.
- After a hard, stressful day, it is very useful to spend at least 5 minutes before going to bed. meditation.
- Breathing practices help to calm down. For example, inhale deeply for a count of 10 and exhale slowly for a count of 8.
- Listen to pleasant music to calm down and relieve stress.
- If you have had a lot of stress, in order to relieve it, we recommend going for a walk, preferably to a park, to a pond or just a beautiful place.
- Communicate with animals, they relieve stress very well and improve your mood.
- Engage in moderate physical activity.
- Your diet should be balanced and complete.
- Sex is also known to relieve stress.
Dear readers, have you ever been in stressful situations? What folk remedies and methods have you used to calm down? Share your recipes and recommendations.
L-lysine
This amino acid is involved in the process of chemical impulses in the brain. Studies have shown that people taking L-lysine were able to reduce their levels of stress hormones and eliminate symptoms of anxiety. A lot of L-lysine is usually found in meat, fish, beans, and also in special food additives.
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