How to strengthen the nervous system and psyche of a child sedatives for the nervous system of children

Positive emotions

Drawing is an excellent form of active recreation. Develops the child's creative thinking and skills.

Nutrition, sleep and vitamins are all good, but without positive emotions, a child’s life will be boring and ordinary. Make your little one happy as often as possible; you don’t need to throw fancy parties with clowns or buy expensive toys. Identify simple joys that will lift your child's spirits. For example, for some kids it is enough to watch a cartoon with their mother, while for others, riding a bicycle behind their father’s back will take their breath away. It's so easy to please a child. Do not skimp on positive emotions, rejoice yourself and make your children happy.

Features of childhood psychoses

And children are not diagnosed as often as adults. Mental disorders come in different types and forms, but no matter how the disorder manifests itself, no matter what symptoms the disease has, psychosis significantly complicates the life of the child and his parents, prevents him from thinking correctly, controlling actions, and building adequate parallels in relation to established social norms.

Childhood psychotic disorders are characterized by:

Childhood psychosis has different forms and manifestations, which is why it is difficult to diagnose and treat.

Techniques

Meditation

One of the most effective calming techniques that anyone can learn would be desire. Meditation is focused thinking that comes from Hinduism. More often it is a spiritual or health practice with elements of self-immersion with the goal of achieving perfection or, at least, peace.

It involves detachment from external stimuli by adopting a certain body position, listening to relaxing sound stimulants or music that help control concentration on sensations or internal visual images. In general terms, this is detached contemplation, which allows you to reduce the significance of external stimuli, stop being nervous and become calm.

Faith

In difficult life situations, often turning to faith helps a person get support in a situation where secular methods do not work. The church provides an opportunity not only to find solace and an opportunity to cope with psychological trauma, but also offers socialization, which in a secular society is quite difficult for certain categories of people.

Autotraining

This is a set of exercises for developing positive attitudes. Self-hypnosis aimed at relieving mental and physical stress without outside help. Combines with muscle relaxation techniques. For example, with breathing exercises. At the initial stages, the patient is asked to learn the state of warmth in the limbs, heaviness in the legs, achieving them independently by repeating certain speech settings. In the future, it is proposed to learn how to evoke vivid visual images or a contemplative state with closed eyes. The technique is aimed at creating a supportive state or reducing the significance of irritating factors.

Cognitive behavioral therapy

This is a psychotherapeutic practice aimed at getting rid of stereotypical perception of reality and psycho-traumatic factors

It is important here that the work is carried out by the psychotherapist and the patient, whose active participation is mandatory. During therapy, it becomes clear what circumstances provoke the problem, which provokes uncontrollable thoughts

How this affects the patient in terms of beliefs, experiences and behavior. At the same time, situations and provocateurs that trigger the alarm are gradually recorded. The psychotherapist proposes a program of work on correction. Most often, it includes specific exercises that should be performed in a traumatic situation and are aimed at reinforcing new skills to combat anxiety. The goal of therapy is to change behavioral patterns and emotional states.

Pets

Do not neglect the advice to seek help from your pets. First of all, this applies to aquarium fish. Observing them works better than any psychorelaxation technique.

All methods presented in the article can be considered both in combination and separately, depending on existing contraindications or preferences. Humanity has accumulated vast experience in the fight against nervousness, which you can only use in your own particular case.

Non-pharmacological sedatives

Naturally, before using pharmacological drugs, you can seek help from traditional medicine or herbal medicine. Their arsenal consists of many natural-based products that are not addictive, act quickly and do not cause side effects. Moreover, these funds can be used from a very young age, you just need to take into account some features.

Even children under 1 year old can use special baths with herbal decoctions. They bring long-awaited calm, releasing specific substances, have a pleasant aroma, care for the skin and improve the child’s well-being. It is necessary to choose the right herbal collection correctly.

Soothing baths must be carried out before bed at night, since almost immediately after the procedure the baby will fall asleep soundly.

You can collect plants for baths yourself, or you can buy them at the pharmacy. They are there ready-made and some are even distributed among collections. It is advisable to bathe infants under 1 year of age with a decoction of one plant. The fees can also be used for older children.

First, pour boiling water over the crushed plants and leave. After this, strain, set aside and can be used by adding warm water.

Most often, valerian, pine needles, lavender, mint, and nettle are used as medicinal plants. They help calm the child’s nervous system, relax and give sound sleep. The sedative effect is achieved due to the healing properties of plants and their pleasant aroma. The procedure can be complemented by relaxation music.

Recipes for treatment using herbal baths:

Motherwort, knotweed, sedative collection No. 2. All these ingredients can be found in the pharmacy in ready-made dried form. You should take one tablespoon of each, pour a glass of boiling water and let it brew. When it cools down, strain and can be used. Typically, this tincture is enough for 10 liters of water in the bath. The duration of such a procedure should not exceed 15 minutes. Should be repeated every other day.
Calendula, oregano, mint. You need to pour 50 grams of this collection with 3 liters of boiled water. Then leave for about 30 minutes and strain. Enough for 10 liters of water in a bath. Carry out the procedure before bedtime twice a week. The duration of the course is no more than a month.
Valerian, motherwort, thyme. Use 3 tablespoons of this mixture per liter of boiled water. You need to leave for 1 hour, then strain and can be used. Repeat every day before bed no more than 5-7 procedures.

Vitamins and minerals

It's no secret that regular consumption of healthy micro- and macroelements promotes good health, but not many people know that such a diet also has a positive effect on the functioning of the central nervous system. What foods strengthen the nervous system and psyche? Doctors strongly recommend increasing the percentage of essential fatty acids consumed, which are found in fish, such as salmon. You should also eat more green vegetables, such as broccoli, Brussels sprouts, sprouts, and spinach; In addition, olive oil and dried fruits will not be superfluous

Obviously, every child is unlikely to like such a diet, but the importance and usefulness of these products should be strictly explained to him; in extreme cases, you can force him to consume these substances in a playful way

Vitamins also significantly affect the health of the child’s psyche. A child’s diet must contain vitamins such as B, C and E. To meet the child’s body’s needs for these elements, it is necessary to regularly eat fresh fruits, vegetables and whole grain cereals.

B vitamins are especially beneficial for children's psyche, as they help reduce emotional excitability, relieve fatigue and improve concentration and attention. Their consumption also increases learning abilities, improves memory and prevents stress.

The best sources of this vitamin are fruits, dairy products, fish and seafood.

Normalization of the daily routine

The main problem is that in childhood, almost all drugs have a negative effect on the development of the child’s body, including mental health. This significantly narrows the range of drugs that can be used for this purpose. Despite this, every parent should know how to strengthen the child’s nervous system.

Most often, if a child is capricious, throws tantrums or cries, parents begin to look for a “magic” pill that will solve all the problems at once. It should be immediately noted that in the case of children this option will never work. Typically, you should look for the root of the problem and influence it. Since a pill can relieve specific symptoms only for a certain period, but then they will return.

Most often, disturbances in a child’s behavior are observed due to disruption of the normal daily routine. For example, a child started playing, went to bed late, and then was lethargic and tired all day. Or, if the duration of sleep is insufficient for some time, then irritability, moodiness and other signs of bad behavior will appear. A child’s biorhythms are not yet so stable and can be easily disturbed. Moreover, this causes significant changes in the behavior and emotional sphere of the child.

Some children prefer to sit longer in the evening and sleep longer in the morning. Others go to bed very early, but in the morning they get up earlier than everyone else. These are physiological characteristics of the child’s body and this schedule should not be radically redrawn. It needs to be adjusted only when there are significant discrepancies with the standard hours of rest and wakefulness. Thus, proper care of children will help strengthen their nervous system.

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

All these negative factors can cause attacks of irritability, chronic fatigue, forgetfulness and absent-mindedness, sleep disturbances and insomnia. Therefore, it is necessary to learn how to minimize the effect of factors that irritate the nervous system, and the tips below will help.

Strengthen the body to calm the nerves and psyche

It should be remembered that the body’s patience and resources have a certain limit, so constant overload can cause physical failure and a nervous breakdown. To avoid this, you need to learn to relax or switch (change the environment, do something pleasant for the soul or go on a hike), i.e. take a periodic vacation.

An important method of preventing diseases of the nervous system is regular physical activity (running, swimming, aerobics, cycling). They increase the body’s performance, promote oxygen saturation of brain cells, and increase stress resistance.

The load should be moderate to help restore the balance of a person’s mental and physical sensations. Walking or outdoor activities, during which you can perform simple exercises, are of great benefit.

Healthy food for nerves: eat and relax

There is a list of products that have a positive effect on the psyche and nervous system. Proper nutrition perfectly strengthens the body and helps protect it from stress.

The diet must include the following beneficial substances:

proteins that are responsible for memory, central nervous system tone and reflexes are found in chicken meat, fish, cottage cheese, soy and nuts;
fats – help improve performance and stabilize the emotional state (the maximum beneficial amount is found in sea fish);
carbohydrates are the main source of energy for brain cells, affect the comfortable state of health and the strength of nerves - these are cereal products;
beneficial vitamins contained in eggs, oatmeal, bran, fresh fruits and vegetables have a positive effect on immunity, memory and intellectual abilities, and their absence increases the risk of developing nervous diseases;
minerals (magnesium, iron, zinc, phosphorus, etc.) - stimulate the production of substances necessary for the functioning of the central nervous system, found in fish, cereals, vegetables, nuts, chocolate and milk.

Vitamins and sedatives for nerves

When the body lacks beneficial vitamins and minerals, vitamin-containing preparations will help strengthen the nerves and psyche. B vitamins, which strengthen the nervous system and relieve nervous tension (Pentovit), as well as vitamin C, which perfectly improves mood and helps cope with stressful situations, have a positive effect on stress resistance. And preparations containing vitamin E help reduce feelings of fatigue and improve sleep. With its deficiency in the body, a person feels fatigue, lethargy and even lethargy.

Ready-made syrups, tinctures or drops with medicinal herbs are widely used as sedatives: alcohol tinctures of valerian, motherwort, lily of the valley and peony. They have a calming effect on the nervous system, relieve muscle tension and promote rapid sleep.

Strengthen the body to calm the nerves and psyche

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

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).
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.
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.
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.
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.
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.
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.
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.
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.

Physical anti-stress barrier

Water treatments

They are able to normalize the tone of the nervous system due to temperature and reflex mechanical effects. Even at home today it is quite possible to take advantage of a relaxing bath, hydromassage or contrast shower. It is traditionally believed that a bath relaxes, and a shower tones the nervous system.

In everyday life, baths with a water temperature of 35-37 degrees Celsius are shown. It makes sense to add solutions or decoctions of herbal sedatives (valerian, motherwort) to the water. The duration of the bath is from 15 minutes to half an hour.
Among the physiotherapeutic variations of baths, pearl ones are known (with hydromassage, creating the effect of many bubbles). The massage effect can be achieved through the flow of water or air, which allows you to eliminate muscle tightness and not worry about trifles.
For depressed states, chronic fatigue syndrome and a tendency to depressive disorders, starting with the French neurologist Charcot, contrast showers are used in different versions. Its purpose is to stimulate and relax certain areas of the skin with a water jet of different temperatures, training blood vessels and nerves to adequately respond to stressful needs.

Bath

This is not just an antediluvian variation of temperature stimulation of the skin, but also an entire ritual that allows a person to tune in to cleansing the soul and body and getting rid of everyday negative emotions (see the benefits and harms of baths and saunas). Combines physiotherapy and meditation.

Hardening

This is a stressful variant of temperature exposure. Trains the body to respond adequately to cold stress. mobilizing all possibilities. With long-term practice, it leads to a paradoxical vascular response: instead of spasm, the vessels respond to cold by expanding their lumen. You need to start hardening yourself gradually, first by giving up indoor shoes. Gradually moving on to dousing with cool water and doing gymnastics in the fresh air. Terminal hardening options: dousing with ice water in the cold, swimming in an ice hole and walking barefoot in the snow.

Peculiarities of the child's psyche at 2-4 years old

When a baby turns 2 years old, he can no longer be perceived by his parents simply as a child. This is already a personality that actively declares itself. The baby demands, shows ambition and character. Everything he sees around him. It is taken to heart by him and is deposited as an imprint on his psycho-emotional development. He imitates his parents in everything and learns about the world through play.

It is at the age of 2-4 years that a child develops a social position

If parents push their child away when he needs help or attention, he will simply become withdrawn and not want to communicate with peers.

At this age, the “3-year-old crisis” begins to actively manifest itself in children, when he wants to show independence in everything. This is how the baby proves that he is an independent adult. Parents need to react to this correctly - not to scold, not to punish, but to show exceptional calm and support. Even if something breaks in the process of learning about the child’s world, this is normal. If you allow him all this, then he will grow up to be a full-fledged, liberated and inquisitive person.

Problem: the teacher does not like the child for some reason and lowers grades for no reason.

In an ideal world, teachers should be impartial, assess the true level of the child’s knowledge, without paying attention to their personal likes and dislikes. But in reality, alas, quite the opposite often happens. And the teacher chooses his “favorites” and “boys (girls) for whipping.” Moreover, children who are famous for bad behavior or do not know the subject are not always among the “unfavourites”. It’s just that, for example, the teacher loves active children who always reach out and strive to answer any of her questions, and those who calmly sit back (perhaps because, due to their temperament, they do not strive to “get ahead”) by default puts them “a step lower.” "

What to do: First, try to “scout the situation.” Talk to the parents of other children - how does this teacher treat them? Are they complaining about her? Perhaps something globally is going wrong for a particular teacher in his life, and he “takes it out” on the children. In this case, you should contact the director and solve the problem administratively - change the teacher for the whole class. If your guess that the teacher does not like your child specifically is confirmed, try to talk openly with her. The main thing is not to start with threats or negativity. It will be much better for both you and your child if you manage to resolve the conflict peacefully. Ask what Vasya needs to do to improve his grades? Say that you feel that your son is not “suited” to her subject - what could she advise to improve the situation? Tell us about the characteristics of your child - maybe, having realized that he does not raise his hand not because he knows nothing, but because he is phlegmatic by temperament, she will begin to ask him more often herself - and make sure that he knows everything better than many. If, despite all your conversations, the teacher will not leave your child alone, use this case as an example, telling your child that this happens in life - even if we try very hard and do everything well, others do not always appreciate it adequately . Praise your child and tell him that you are sure that he knows mathematics (literature, English) better than many, and if the grades do not reflect this knowledge, it is not his fault. In general, when a child complains to you about something that is happening at school (and not only there), try to hear not only words, but also emotions. Listen to everything your baby has to say and verbalize the feelings you think he is experiencing. “I think you’re very upset,” and shut up. The child himself will let you know whether you “guessed” correctly or not, and most importantly, he will receive “permission” to express everything that has accumulated in his soul. Such deep emotional contact is the best thing you can give your child if there is a problem of any nature. You can also remind him more often that he is wonderful and you love him, and school is just one stage of a long, long life. Former bullies and harmful teachers will remain a thing of the past, and he will definitely meet those who will appreciate all his wonderful qualities. Photo - Lori's photo bank

Consequences of stress

subjective (anxiety, aggression, weakness, fatigue, low self-esteem, bad mood),
physiological (rising blood sugar, blood pressure, dilated pupils, feeling hot or cold),
behavioral (risk of accidents, alcoholism, emotional outbursts, substance abuse, smoking, overeating),
cognitive (weakened attention, decreased mental performance).

The mechanisms of stress development, adaptation to it, and failure of adaptive capabilities are almost identical for all people.

Only the threshold of perception is different. What is an ordinary trifle for one person is a whole tragedy for another.

Variants of group stress are also possible, when groups of people find themselves in unfavorable similar conditions. Moreover, the higher the load to achieve adaptation to difficult conditions, the more likely people react to it.

The study of stress resistance of different population groups and individuals allows for predictive diagnostics, identifying those who, under stress, are likely to react inappropriately or atypically and who are not shown types of work with high requirements for stress resistance.

More than half of the Russian population constantly live under stress. Up to 80% of them develop chronic fatigue syndrome and feel unwell in the morning, have problems falling asleep and sleeping at night, and have difficulty coping with physical and mental stress during the day

How to strengthen the nervous system and psyche with folk remedies

There are many synthetic drugs indicated for mental disorders. But at a tender age, their use is allowed only in extreme cases. If the situation is not critical, it is better to use traditional medicine recipes.

Chamomile tea. One cup of drink in the evening will relieve emotional arousal, relax and help you fall asleep quickly.
Linden tea helps to distract from irritants and calm down.
Passionflower leaves, boiled for 5-10 minutes, then cooled and served as a salad, are an excellent remedy for nervousness. You can season them with sugar.

Before using any of the folk remedies, it is advisable to consult a doctor. Each organism is individual, and you cannot experiment on it. Especially when it comes to a child.

In addition to the methods already listed above, gymnastics, swimming in the pool and positive emotions will help restore the psyche and calm the nerves.

The latter is especially important. The happier the child and the atmosphere around him, the lower the risk of developing neurosis

Which will be oh so difficult to cure! Especially if it becomes chronic and crosses the threshold of adulthood together with your son or daughter. It is better to prevent any problem than to solve it. Parents should remember this.

Psychological problems in children (children) of school age

When a child goes to school, some problems are replaced by others. Those problems that parents did not pay attention to became stronger and worsened with age. Therefore, you need to take any difficulties seriously and try to overcome them. The most common psychological problems of children at school, which should be noticed and dealt with in time:

Fear of school, truancy - most often manifests itself in younger schoolchildren, when the child adapts to school. Often children cannot get used to a new environment or team. Reluctance to go to school may be caused by fear of a certain subject, teacher, or peers. Sometimes a child cannot complete his homework and is afraid of getting a bad grade. To avoid fear of school, you should prepare your child for it in advance. If a problem does arise, you need to talk to him, find out what he is afraid of. But you should not be too strict and demanding; you should establish contact with the child.
Peer bullying. Unfortunately, this is a very pressing problem for modern schoolchildren. When a child is constantly humiliated and bullied, he becomes depressed, becomes vulnerable, withdrawn, or displays outbursts of aggression and rage. At the same time, very often parents have no idea what is happening and attribute strange behavior to the difficulties of adolescence. If a child has such a problem, it may be due to low self-esteem or lack of friends. We need to help him become more self-confident, always talk to him as equals, involve him in solving family problems, and always listen to his opinion. Go to school more often, warn teachers about the existing problem - it needs to be solved together. If necessary, you should contact a child psychologist. If all else fails, you need to change schools. In this case, this is not an escape from the problem, it is a quick solution to it. The child will have a chance to change himself and his attitude towards himself in the new team.

Bad attitude of teachers. Sometimes they choose a student on whom they constantly take it out. We cannot tolerate a situation where adults solve their own psycho-emotional problems at the expense of a child. This can trigger the development of serious psychological trauma. The most effective way to solve the problem is to talk with the teacher and find out the reason for this attitude towards the child. If after the conversation nothing has changed, the teenager should be transferred to another school.

Fighting laziness

One of the best methods to speed up the blood and saturate it with oxygen is vigorous walking. Beginners who have forgotten what a gym looks like are advised to start with short distances. For the first time, cover 1.5 km, gradually increase to 3–4. After a month of regular training, conquer 6 to 8 km.

The second effective way is running. It strengthens not only the nervous system, but also the cardiovascular system, normalizes breathing and strengthens the spirit. An evening jog helps relieve emotional stress that has accumulated throughout the day and fills the body with pleasant fatigue, thanks to which a person falls asleep much faster.

Regular physical exercise disciplines and makes your nerves stronger. Athletes are more balanced and cope better with stressful situations. They are calmer about problems at work and at home, do not flare up over every little thing, and know how to manage anger and irritation.

Together with the body, the immune system is also strengthened. Infectious and viral diseases lead to general intoxication of the body, worsening the functioning of the nervous system. Strong immunity means high productivity, a lot of energy and no chronic fatigue.

In addition to running, it is useful to engage in swimming, boxing and martial arts. You can sign up for yoga or fitness courses.

Proper nutrition

Most people need to reconsider their diet. Frequent “snacks on the run” and consumption of unhealthy foods (in particular, fast food) have the most negative impact on the general condition of the body.

It is recommended to pay increased attention to foods that increase stress resistance and include as many vitamins as possible in the daily menu.

Please note: the best antidepressant foods are chocolate, bananas and citrus fruits

Essential Nutrients

Protein is useful for higher nervous activity - both plant and animal. Protein compounds help improve memory and increase reflex activity.

Best sources of protein:

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

Moderate consumption of fats (especially vegetable fats) is also very important, since the fatty acids they contain increase emotional stability. Carbohydrates are the main source of energy for brain cells

Their deficiency causes fatigue, daytime sleepiness, deterioration in memory ability, and even periodic headaches. Carbohydrate compounds, present in large quantities in cereals, are especially useful.

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

The most important vitamins

Normal functioning of the nervous system is impossible with hypovitaminosis (vitamin deficiency).
Vitamin B1 improves attention, stabilizes the emotional state (reduces nervousness and irritability), normalizes sleep and increases stress resistance. Products high in B1 are egg yolk, cereals (buckwheat and oatmeal), beef and pork liver, seaweed, bran and legumes. B6 helps cope with sleep disorders and improves mood

This vitamin is abundant in potatoes, bananas, beef, baked goods made from wheat flour, prunes and natural orange juice.

B6 helps cope with sleep disorders and improves mood. This vitamin is abundant in potatoes, bananas, beef, baked goods made from wheat flour, prunes and natural orange juice.

B12 improves cognitive abilities and promotes vitality. To provide the body with a sufficient amount of this vitamin, it is recommended to consume chicken meat, liver, various seafood, eggs and dairy products.

Ascorbic acid, which is abundant in fresh fruits and herbs, helps strengthen the nervous system. Valuable sources of vitamin C are rose hips, lingonberries, currants, citrus fruits, cauliflower, spinach, peppers and fresh tomatoes.

Vitamin E will help overcome fatigue, irritability and absent-mindedness. It is present in the largest quantities in nuts (especially almonds and hazel), eggs (chicken and quail), as well as in vegetable oil (olive and sunflower).

We should not forget about microelements. Phosphorus is especially important for nerve cells, which is abundant in fish (especially sea fish), cheese, beans, peas, eggs and buckwheat.

How to strengthen the nervous system at home

To improve your resistance to stress, the following is recommended:

hardening;
physical exercise;
healthy sleep;
compliance with the rest and work regime;
herbal medicines;
healthy eating;
giving up unhealthy habits;
pharmacological drugs;
relaxation techniques and auto-training;
group and individual psychotherapy;
vitamin therapy.

Getting rid of unhealthy habits

First of all, in order to calm your nerves, you need to rid your body of chronic intoxication, that is, minimize the consumption of alcoholic beverages and give up cigarettes.
Ethanol is the most dangerous poison for nerve cells, as it disrupts inhibition and activates excitation processes, which quickly leads to overload.

Constant consumption of alcohol, even in small quantities, over time leads to the development of complex brain damage - alcoholic encephalopathy. People with this disease experience decreased performance, impaired ability to concentrate, and sharply impaired memory.

Smoking also has a rather negative effect on the functional functioning of the nervous system, since nicotine constricts blood vessels. Which, in turn, leads to the death of cells in the cerebral cortex and oxygen starvation.

Both smoking and alcohol are the main predisposing factors for the occurrence of strokes, after which it is often impossible to fully restore the functions of the nervous system.

Maintaining a daily routine

If possible, you need to prevent your physical and nervous fatigue.
It is imperative to optimize your daily routine. For proper rest, an adult needs at least 7–8 hours of sleep a day. Try to wake up and go to bed at the same time (including on weekends). There is no need to stay late at work unless absolutely necessary. It is workaholics who, against the background of chronic stress and overwork, most often experience nervous breakdowns.

How to cure nerves with proper nutrition

Many people need to reconsider their daily diet.
Frequent consumption of unhealthy foods (fast food, in particular) and “snacks on the run” have the most negative impact on the overall well-being of the body. You need to pay great attention to foods that increase stress resistance, and include as many vitamins in your diet as possible. The best antidepressant foods are citrus fruits, bananas and chocolate.

Essential Nutrients

Protein is required for normal nervous activity - both animal and plant origin. Proteins will help increase reflex activity and improve memory. Best sources of protein:

Soybeans and other legumes.
Fermented milk products and milk.
Seafood and fish.
Egg yolks.
Chicken's meat.

Moderate consumption of fats (especially vegetable fats) is also important, since the fatty acids they contain improve emotional stability. Carbohydrates are the main source of energy for feeding the brain

Their deficiency causes daytime sleepiness, increased fatigue, periodic headaches and deterioration in memory ability. Carbohydrates, which are found in large quantities in cereals, are even more beneficial.

Carbohydrates are the main source of energy for feeding the brain. Their deficiency causes daytime sleepiness, increased fatigue, periodic headaches and deterioration in memory ability. Carbohydrates, which are found in large quantities in cereals, are even more beneficial.

Moms together

As much as we would like, we cannot completely protect children from terrible, painful and tragic events. Illness, death of loved ones, divorce and relocation, natural disasters and violence are all part of our world, which children also have to face.

A small child is freed from negative, traumatic experiences when he cries in the arms of adults. Tears not only help relieve tension, but also work as a pain reliever - they reduce both physical and mental pain. Children over 3-4 years old intuitively find ways to relieve stress: express their experiences in drawings and games, regain the ability to act actively, and not be a passive victim, through “aggressive” games, conversations about what frightens or worries with adults who trusts.

Parents are usually very concerned that the consequences of the stress experienced for the child will not be destructive and will not have a long-term negative effect on the child’s future life.

What a parent (or other caring adult) can do to help a child get through a difficult time:

9 steps from trauma to normal life

1. Create a protective regime for the nervous system and physical comfort for the child. Try to limit activities that are too stimulating to the nervous system, such as watching TV (due to flickering), going to crowded places, or hearing too loud sounds. This regime is most similar to the regime of a recovering child after the flu. Just as after an illness all energy is spent on recovery and recovery, all the resources of the psyche and body after a stressful event are thrown into processing it. Frequent drinking and eating a little at a time, more time for sleep or passive rest. Stress usually reduces appetite, but it happens that the child begins to eat more than usual and thus looks for ways to reduce anxiety and calm down. Comfortable tactile contact for a child, calm attention and the presence of a close adult, “pacing” anxiety while walking with a parent - this is usually enough to reduce anxiety and negate “stress eating.”

2. Keep the conversation going about the scary (stressful) event. Listen calmly, help restore the sequence of events. Call a spade a spade, avoid allegory and understatement - “died”, not “left”, “divorce”, not “quarrel”, “injection” - instead of “injection”. Name in words the feelings that the child might experience: fear (frightened, scared, terrible), anger (angry, angry, indignant, enraged), confusion (at a loss, didn’t know what to do), powerlessness (couldn’t do anything), grief (upset, grieved, felt sad, bitter).

If a child has been injured (cut, broken an arm or leg, severely bruised his face or knee, etc.) or witnessed someone getting hurt due to his own negligence, do not rush to teach safe behavior in such situations. First - response to feelings, calming down, and only then - “organizational conclusions” and preventive training. While emotions are strong, learning is not effective.

3. Give the opportunity to “legally” express aggressive impulses: sculpt together from plasticine or clay, make mud “bombs”, tear pieces of paper (for example, for tear-off appliqué or to dispose of unnecessary newspapers), play with water (water relieves psycho-muscular tension), finger paints (even with “adult” children), or sand.

4. Help restore activity in the game. For example, a child had to endure painful procedures (needles due to infection) where he or she was forcibly restrained and the child's natural activities were suppressed. In this case, a fantasy game can help, in which the child will play the role of a successful fighter against infection (an adult can take on the role of “infection,” and a child with a sword or armed with “spells” will defeat this “infection”). A child experiencing the departure of his parents can find support for his activity in creating his own sandy “world”, dispersing dolls and animals into holes, or fantasizing about how he will independently and on his own initiative move from country to country to meet old friends .

5. Don't be afraid of aggressive games and the fact that the reaction game can be repeated many times. The exception is aggressive actions towards living beings (pulling a cat by the tail, hitting other children or biting adults, calling or insulting other people, etc.). If a child begins to show cruelty to living beings, it is necessary not only to stop the inappropriate behavior, but also to immediately provide legal alternatives to expressing aggression.

6. Create and maintain pillars of safety and predictability in life: routine, talking through immediate plans, repeating (sometimes several times) the sequence of upcoming actions. In the acute phase of grief and immediately after a stressful event, there may be a temporary decrease in memory and attention - you should speak in simple, short phrases, repeat the same thing several times if necessary.

7. If your child has difficulty falling asleep or complains of nightmares, then sit with him longer while going to bed. Even if the child is already old and knew how to settle down on his own before the event, he or she may temporarily need your presence nearby to regain a sense of security. Before going to bed, while gently stroking the child, you can repeat “support messages” from parent to child: “Mom loves you, dad loves you, grandma loves you...” You can also pronounce the positive qualities of the child (“good, loved, strong, beautiful”), calling him or her by name.

8. Take care of yourself, your health and emotional stability - get more rest, put aside all non-urgent matters for a while and spend time on your mental and physical health. An overloaded, tired or very anxious parent can hardly provide a sense of security and support for their child. This item comes at the end of the list, but in terms of importance it may be the very first.

9. Seek help and support for yourself and your family. You should consult a psychologist or doctor if symptoms (see the article Signs of traumatic experiences in children) after a stressful event persist for more than a month or interfere with the normal life of the family. You can also turn to specialists “preventively” if an event threatened life and health (trauma, accident, serious illness) or significantly changed the basics of the child’s usual life (death of a loved one, moving to another city/country, divorce and separation of parents).

How a psychologist can help : A psychologist helps a child restore the integrity of his sense of self, rely on his own activity and find new foundations for a sufficient sense of security. For older children, the psychologist helps them begin to talk about the event and become aware of their feelings and reactions; for young children, who cannot yet describe their experiences in words, the conditions for liberation from worries, restoration of activity and integrity are created in the game, while drawing, playing in the sandbox. Also, in an unobtrusive game, the psychologist teaches the child self-regulation skills, techniques for reducing anxiety and fears.

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