Stress and weight. How to get rid of “eating” due to nervousness? The main thing is to remain calm! Ways to calm down and worry less

Let's ask ourselves what happens to us and our body when we are nervous?

IN modern world constant movement and activity, people regularly face stress. Constant stress haunts us at work, on the way home, and we try to do everything in time - this only makes the nervous tension stronger. Stresses have become obligatory traveling companions on life path every person.

And then we begin to think: how to become more restrained, remain calm and stop being nervous in various stressful situations.

In a moment of stress in progress nervous excitement All systems of our body are involved. One of the most common effects of stress is migraine. It occurs due to spasms of muscles and blood vessels, which lead to a slight shift internal organs person. This reaction of the body provokes a decrease in the amount of oxygen in the blood and subsequent oxygen starvation. Also, nervous overexcitation leads to an increase in the hormone “cortisol” in the body. In normal quantities, this hormone performs protective function, however, when it becomes too much, it leads to poisoning and subsequent destruction of the body and human health as a whole.

Psychology says that experiencing stress and the habit of worrying and being nervous is the cause of loss of health, premature death, problems in the family and personal life.

Be careful - medications!

The easiest way to cope with stress, stop being nervous and relax is medication. However, it must be taken with great caution.

Sedatives medicines in addition to the benefits they can cause significant harm the body, because have contraindications and can be addictive.

Drugs are divided into three groups, based on their methods of action on the body, each of which has its own characteristics:

Used for excessive anxiety, rapid heartbeat, irritability
The second type of medication is a strong antidepressant, prescribed for decreased activity body, lethargy
The third one should help when symptoms of the first and second types alternate with each other.

Any of these drugs is prescribed by a doctor and taking them without a prescription can lead to dire consequences. Therefore, in case of mild symptoms of nervous overexcitation of the body, herbal preparations are helpful. They help you relax and do not have a significant effect on the body. These medications include:

Valerian tincture;
Motherwort;
Negrustin;
Persen;
Novo-passit.

The last three drugs contain St. John's wort, lemon balm, mint, motherwort, hops, etc. All these herbs have a beneficial effect on the human body - they calm the heartbeat, relax, reduce blood pressure, and help to control oneself in stressful situations.

It is possible to control yourself in a stressful situation without resorting to medication!

Be that as it may, and no matter how the pages of magazines, newspapers and television are full of offers of drugs with which you can calm down and relax without harm to your body - all the same, this is an external and, in some cases, chemical effect on your body. Every person wants to take fewer pills, strengthen the nervous system and start living using internal resources. But is it possible to learn not to be nervous and calm down on your own? Psychology tells us yes. And almost everyone can do this.

Exercises

If you find yourself in a stressful situation, when you feel like everything is pissing you off, you can’t think about anything other than the problem, your heartbeat quickens, you start to freak out - you should start doing simple exercises:

To begin, count to 10. You need to breathe slowly, tracking your every inhalation and exhalation.
Water gives peace of mind. You can use it in different ways - ideally, you need to swim. However, if this is not possible, wash your face, wash any item you have at hand, wash the dishes, trying to breathe slowly. Drink a glass of water - the simplest way calm down in any stressful situation.
Take a walk. Any physical exercise- whether it be running, dancing, working out in the gym or walking - will help improve your health, remove toxins from the body and promote the release of negative energy.
Tears cleanse the soul. And so does your body. Toxic substances that are released into the blood during moments of stress are released along with tears. That is why in some situations crying is not forbidden, but even useful.
And finally, get out of the situation that infuriates you and makes you angry. If you are in a difficult meeting, or leading unpleasant conversation etc. – the simplest thing you can do is go out. Both directly and figuratively. Give yourself time to calm down, use the methods listed above and, when you become calmer and stop being nervous, return to the situation.

The tips listed above will help answer the question of how to learn not to be nervous, how to cope with stressful situation, become calmer here and now. However, there are many people among us who, due to the specifics of their temperament, character and lifestyle, are prone to excessive anxiety and nervous overexcitation in situations where there is objectively no reason for this. In this case, you need to start changing your lifestyle and thinking.

Live in peace and harmony with yourself

The changes you need to make in your life are related to all aspects of it. Firstly, it is a way of thinking.

We need to learn to stop being nervous about anything, and the reasons for calm are in our heads.

Secondly, it helps not to get nervous over trifles positive attitude to your body and organism and working with it, thirdly, a certain lifestyle in general contributes to peace. Below are tips on how to implement this:

Proper nutrition. System simple rules will help strengthen the body, not be nervous and feel energized all day: eat more fruits and vegetables, do not forget about fermented milk products and morning porridge. Try to minimize the consumption of fatty and sweet foods, but do not overdo it - sweets in the morning are even beneficial, because they contain glucose, which is necessary for your body.
You need to start doing exercises regularly. Immediately when you wake up, turn on the music, warm up, and dance. Develop a system of physical exercises.
Learn to be distracted. This means that in addition to your main responsibilities, you have hobbies, places where you feel good and calm, friends, etc. When you find yourself in a situation that pisses you off, think about it.
Keep a record of situations that make you nervous. Keep a notepad with you at all times, jotting down when you experience symptoms of anxiety. Analyze them regularly - find commonalities and reasons. For example: “I always get nervous in company strangers", "I lose my temper when people argue with me", "I begin to worry about important event"etc. Once you understand what situations and why unsettle you, you will be prepared for them and will be able to manage them.
Always remember that it could have been worse. Many people have a more global problem than you. Thought is material.
Have clear goals and plans. Aimless existence is a cause for stress, because time goes by, but nothing changes in life.

Set yourself achievable goals, strive for them - and you will see how minor failures and unpleasant situations will stop bothering and worrying you.

Plan your affairs. Very often the cause of stress is lack of time. Watch it, give yourself enough of it to live and do anything slowly. Also, planning will allow you to track your effectiveness and maintain control over the situation and your life.
Strive for an adequate assessment of your personality and what happened to you. Very often we overestimate the significance of events and situations, think about the bad and begin to get nervous and worry about things that lose their importance over time.

Try to keep in mind what you define as the most important thing in life, for example: family, children, travel, career, etc.

Accordingly, everything else becomes less important and there is no point in worrying. You need to try not to blame - you are not God and you are not perfect, like all people. Be kind to yourself - “I lash out because I have the right to, but I’m starting to fight it”

You need to stop thinking about bad things. This means that we create in our heads problematic situation and we begin to worry about it, although in reality it does not exist and may not exist at all. Your thoughts about possible failures and losses are just fear, which speaks of your lack of confidence in yourself, in your loved ones and prevents you from living.

Remember - hopeless situations doesn't happen!

Drive away negative thoughts and don't let them control you.

Try to think and worry less about how others perceive you. More precisely, don’t think at all. You can never be sure of your assessment of what people think about you. So is it worth worrying about? Moreover, we greatly exaggerate self-worth in the eyes of others. Others have their own problems, and they think first of all about themselves, not about you.
Nobody owes you anything! Always remember this when you start to get irritated and nervous because someone's behavior is not what you would like. You do not have the right to force others to act solely in accordance with your interests. Try to see the good in the bad.
Maintain a balance between work and rest. Both work and play should be present in your life. Have the opportunity to get work done and relax when you need it.
Take your time! The desire to manage everything and do several things at the same time is the first cause of stress. Set priorities, and always keep in mind that your healthy body and peace of mind are the most important and precious things you have.

Calm, just calm!

Ability to manage your emotions different situations, maintaining good spirits and thinking positively is the basis for longevity and happy life. Yoga, meditation - first of all, they teach how to stop being nervous in stressful situations and calm down. In the life of every person there are many situations that make you very worried, nervous and irritated; you just need to learn how to treat them correctly.

No one can relieve you of stress, but it is within your power to make it as safe as possible.

Using a model for organizing your life and techniques for responding to stress, you can regulate your condition, relax and change your life for the better.

Any manifestation of external and inner world finds a response in a person in the form of emotions. Our health directly depends on what they are, negative or positive, strong or not. This article is about the signs of nervousness and its causes. .

People at any age experience mental stress. If a child can laugh with tears in his eyes, and a teenager forgets about unhappy love after 3-4 days, then an adult worries about any reason and scrolls through his memory for a long time unpleasant thoughts, cherishing them within yourself, and thereby driving your psyche into a state of stress.

This is explained by the fact that with age, immune defense decreases, hormonal levels change and a person becomes more and more prone to negative perception reality. And there are plenty of reasons to be nervous in the modern world - excessive haste, daily stress at home and at work, hard work, social vulnerability, etc.

Why are we nervous?

Objective reasons

The human condition has changed, How biological species. At the beginning of evolution, man led a natural way of life: level physical activity and the neuropsychic stress necessary for survival corresponded to each other. The habitat was environmentally friendly, and if it became unsuitable, then a community of people changed it for another without trying to change itb.

The information environment has changed. Every decade the amount of information accumulated before doubles. Scientific and technological progress has a colossal effect on the brain: the speed of information receipt does not correspond to the biological capabilities of its assimilation, which is aggravated by a lack of time.

Children at school, especially diligent ones, experience information overload: the mental state of a first-grader when writing tests and the state of the astronaut at the moment of take-off of the spacecraft are comparable.

Many professions also create information loads: an air traffic controller, for example, must simultaneously control up to two dozen aircraft, and a teacher must pay enough attention to dozens of students.

Urban population growth increased the density of human contacts and the degree of tension between people. The number of unpleasant and unavoidable relationships has increased V public transport, in queues, in stores. At the same time, beneficial contacts (for example, family contacts) have decreased and take only about 30 minutes per day.

Increased noise level, in cities especially, exceeds natural norms and provides negative impact on our psyche and the body as a whole: changes blood pressure and breathing rate, sleep and dream patterns are disturbed, and other unfavorable symptoms. We are exposed to noise almost constantly, sometimes without noticing it (TV, radio).

Bad ecology also has indirect influence on the brain and psyche. High level carbon monoxide in the air we inhale, reduces gas exchange in the brain and its performance. Sulfur and nitrogen oxides disrupt brain metabolism.

Radioactive contamination takes special place in the deterioration of mental functioning: our nervous system suffers greatly from it high level. Psychological impact this factor is aggravated harmful effect, generating fear.

Scientific and technological revolution improved the material conditions of human habitation, but at the same time significantly reduced its margin of safety. Reduced physical activity has led to impairment biological mechanisms human body.

Subjective reasons

Strong emotions are usually defensive reaction to manifestations outside world. We get nervous if we are not confident in ourselves, in our present, we experience fear of the future, dissatisfaction with ourselves and others.

Any living organism, in the presence of a threat, responds with compression (muscle tension) - to become invisible, to hide so that the “predator” does not notice or eat. In the modern world, this “predator” has transformed into different images social, public environment: level of well-being, relationships with superiors, fear of responsibility, fear of criticism and condemnation, small pension, impending poor old age, etc.

These social “predators” scare us, we want to hide and not think about them, but our thoughts always return to unpleasant things willingly and spontaneously. From here, nervous tension arises again and again, which means the body instinctively contracts.

What happens to the body during nervous tension

Strong and prolonged emotions plunge the body into a state of stress: muscle tone increases, heart rate digestion accelerates, digestion slows down, the stress hormone cortisol and the action and anxiety hormone adrenaline are released into the blood.

Everyone is mobilizing internal resources to overcome danger, the body is ready for quick action.

This defensive reaction is ancient form response, genetically determined and necessary for the survival of humans as a biological species. It involves physical activity, the body must work off “adrenaline”. And that's why it's good nervous tension Physical activity helps.

Thus, Nervous tension is always accompanied by unconscious muscle tension . With constant nervousness and a sedentary lifestyle, muscle tone becomes chronic. The man seems to be trapped in muscular armor, movement in it requires enormous energy costs. Therefore, fatigue faithful companion nervous conditions.

Due to constant muscle tension performance decreases, irritability appears, the functions of the digestive, cardiovascular and other systems and organs are disrupted.

Signs of nervous tension. How to help yourself

Nagging pain in the back, lower back, neck, shoulder girdle. With any nervous overload, the tension of the skeletal muscles increases, while the muscles of the neck, shoulder blades and biceps bear increased load.

Bring your index finger and thumb together and clasp them tightly on both hands.

Do full body stretching exercises and different groups muscles.

Massage your ankles, moving up to your thighs. Do the same for your arms, moving up from your hands to your shoulders.

Sleep disturbance. It is well known that the best and safest medicine for nervousness is sleep. However, if you go to bed with a load of problems, then your brain continues to solve them in your sleep, which does not allow you to fully rest. , in turn leads to a depressed state. It turns out vicious circle.

A phyto-pillow will help - mix herbs in the following proportions:

o Mint, meadowsweet, lemon balm, wormwood - 1:1:1:2,

o Yellow clover, tansy color, lavender - 2:2:1,

o Chamomile, rosemary color, yarrow - 3:1:1,

o Hop cones.

Place this herbal-smelling pillow next to you at night. It is better to push the pillow with hop cones onto the floor as soon as you start to fall asleep. Otherwise, you risk oversleeping for work.

Making a phyto pillow is not difficult: put the herbs in a sewn gauze pillowcase, you can simply wrap it. It is better to store in a paper bag.

No interest in sex. The subconscious of a person in difficult life situation, establishes a ban on receiving pleasures from life. So that he doesn’t get scattered and throws all his energy into solving problems. It turns out a contradiction: a person in such a state, on the contrary, needs positive emotions, namely the pleasure hormones endorphins produced during sex, because these hormones protect the body from stress and minimize its harmful effects.

It is necessary to have sex during difficult periods of life! Experts advise following biorhythms. In men and women, mutual readiness occurs around 16 hours, the most unfavorable time- 18 o'clock in the afternoon. But, of course, these recommendations are conditional.

Refusal to engage in a favorite hobby. All efforts are aimed at eliminating the cause of nervous tension (finishing a project, finishing an article, preparing a report, etc.), but there is simply not enough time or energy for the rest of life. The whole body is like a string, all thoughts are about one thing. This attitude towards the problem aggravates mental and physical discomfort.

Make it a rule to give yourself the opportunity to rest. Let your day off be a real break from all your problems. This will provide the necessary energy to solve troubling problems.

Repetitive actions: tapping fingers, swinging legs, walking back and forth. This is a natural human reaction to emotional stress, so he tries to restore balance and calm down.

Help yourself with similar repetitive actions: you can walk up and down the stairs, touch your rosary, knit. Even chewing gum gives good effect, chewing movements activate cerebral circulation, which increases resistance to stressful situations.

Chronic nervous tension is a companion of our time. We are constantly nervous and worried about something in our lives: about ourselves and our future, about loved ones, relatives, about children, about work, about money and many others, not always important things. Many anxious thoughts runs through your head every day, causing constant stress. Many people are in nervous tension without even realizing it. the real reason your anxiety. Therefore, in this article we will talk about how to calm down when you are very nervous, how to find harmony and inner peace.

Worry and anxiety are a natural, and even useful, tool with which our body informs us about external threats. This is why the fight against stress is often ineffective. Unfortunately, there is no one universal technique or “don’t be nervous” switch. What works great for helping some people stay calm is completely ineffective for others. Therefore, try and choose exactly the method that will help you calm down and not be nervous.

Square breathing exercise

Helps cope with anxiety and excitement, easily move from a negative to a neutral, calm state. Technique square breath can be used if you are very nervous before meetings, important negotiations, public speaking, exams. The exercise is very simple, anyone can do it, and does not require special training, it is performed in 4 steps:

take a breath and at the same time count to yourself: “one thousand one, one thousand two, one thousand three, one thousand four...” (as is more comfortable)
hold your breath for the count of one thousand one, one thousand two, one thousand three, one thousand four...
now exhale to the count of one thousand one, one thousand two, one thousand three, one thousand four...
now hold your breath again, counting to yourself one thousand one, one thousand two, one thousand three, one thousand four...

Square breathing pattern: inhale (4 sec) – hold your breath (4 sec) – exhale (4 sec) – hold (4 sec) – repeat from the beginning. Moreover, the duration of inhalation and exhalation can be selected individually, it can be 4 seconds, maybe more - 6-8 seconds, or less, the main thing is that it is comfortable to perform the exercise.

Diaphragmatic breathing

When a person is excited or nervous, his breathing becomes rapid and intermittent (the person breathes through his chest). A little explanation: there are several types of breathing. Most people expand their mid-sternum when breathing. This is chest breathing. If breathing is carried out top part sternum – high costal breathing. However, it is more useful and effective for calming and relaxation - diaphragmatic breathing, that is, breathing with the participation of the diaphragm, breathing with the stomach. In order to calm down and get rid of stress, we take a deep breath, absorbing a large volume of air, and then exhale it slowly. It's called very deep breathing. This will be the case for many effective tool with excitement and nervousness. In order to learn to breathe with your diaphragm, you must adhere to the following recommendations:

Lie on your back and place a book on your stomach. You need to breathe so that the book rises with your breath.
Sit in a comfortable position, straighten your posture and lower right hand on your stomach, and place your left chest on your chest. Breathe in such a way that only your right hand moves.
It is desirable that the inhalation and exhalation be equal in time. To do this, it is most convenient to count the beats of your heart. Inhale 4-6 beats - exhale the same amount.
To enhance the effect, you can repeat the affirmation to yourself: “With every breath I relax, with every breath I smile.”

"Byaka-zakalyaka"

The technique is simple, but very effective in combating not only anxiety, but other negative emotions and experiences. It can be classified as art therapy, and it takes from 5 to 15 minutes to complete. Instructions:

take a pen or pencil, a sheet of blank paper, or better yet several at once, because when strong emotions one may not be enough.
as a rule, excitement is physically felt in a specific part of the body: in the chest, in the stomach, in the head, in the form of spasms, clamps, or simply vague discomfort, i.e. you need to determine the localization of your destructive emotion;
mentally set yourself that all the excitement comes out onto paper through your hands, leaves your body, and never returns; There are no strict recommendations here, everything is done in free form, because you like it better;
you just start moving a pencil or pen across the paper without controlling your movements. If you do everything correctly, your hand itself will begin to draw all sorts of lines, “scribbles”, write out all sorts of pretzels; do it until you feel relief, until you feel that enough is enough (if you have hardened one sheet, feel free to take the next one);
Next you need to get rid of the drawn “masterpiece” using any in a convenient way: you can tear it into small pieces and flush it down the toilet, you can burn it and scatter the ashes to the wind, crush it, trample it and throw it in the trash, or come up with your own way - the main thing is to get rid of your “negative creation”.
Enjoy the relief, it usually comes fairly quickly.

This technique is quite universal; it can be used to relieve anxiety, irritation, resentment, worries, and any stress. For a longer lasting effect, you need to repeat it more often.

Contact with water

One of the simplest and most accessible ways to calm down, especially if you are very nervous and worried, is any contact with water. Scientists have long noted that the noise and contemplation of running, running water, the sound of waves calms, relieves fatigue, and promotes deep relaxation. So, if you need to calm down quickly, you need to:

drink a glass in small sips ordinary water- incredible, but it helps;
go to the bathroom, turn on the water, hold your hands under running water, as much time as possible;
wash the dishes, the floor, something else;

When you have a little more time:

take a shower, contrast is most effective;
take a hydromassage bath, if possible;
go to the pool, lake, swim (double effect: the calming effect of water + physical activity);
go out into nature, sit by a stream, by a river, look at the water.
walk in the rain without an umbrella; It is not suitable for everyone, since there is a danger of catching a cold, but the effect is amazing. Anyone who has accidentally gotten wet in the rain knows that then you come home, and your soul is happy, it’s unclear why, problems fade into the background, just like in childhood, when you got ankle-deep into a puddle, and you’re happy...

During physical activity, the body releases certain chemicals, which explains the usefulness of physical activity for mental state person. These substances include endorphins. Their action is similar to that of opiates - they dull painful sensations and induce a state of calm and tranquility. Another substance, dopamine, is an antidepressant and is also produced by the body during physical activity. Improvement psychological state thanks to physical activity based on physiological basis, and this is a scientific fact.

The positive effect persists for several more hours after “physical exercise,” or rather, after “after physical exercise.” The most accessible types of physical activity:

general cleaning of the apartment;
washing by hand, washing floors, windows;
dancing;
yoga class;
walking, running, cycling.

Meditation

Meditation techniques are the most popular and accessible to master. They have been sufficiently studied in terms of relaxation and positive effects on physical and psychological health.

Many people think that meditation takes a lot of time and don't even try it. effective method. Here are some of the shortest and effective meditations, which will help you quickly calm down and not be nervous.

Exercise: Track your own thoughts

Find a quiet place where no one will disturb you, close your eyes. For 5 to 10 minutes, simply observe the thoughts that come to your mind. In this case, the main thing is not to do anything, not to strain (even mentally) - you just need to observe. Allow your thoughts to simply come and go, without any judgment about what is happening. Most likely it will happen in your head complete confusion and a mess, a heap of sensations, memories, situations, assessments, one’s own and other people’s statements. This is fine.

After the first minutes of this exercise, you will notice that your thoughts slow down and you become calmer. At a certain point, you abstract from everything, you become just an observer. After some time, you will begin to notice that small pauses appear between thoughts. During these periods of thoughtlessness, you will be able to feel true peace and tranquility.

Calming reflex technique

This technique was proposed by psychologist Charles Strebel. The author claims that this technique allows you to relax very quickly, with systematic training in 6 seconds. So, the technique itself:

Focus on what worries you.
Smile to yourself. This will help relieve tension from the facial muscles.
Tell yourself: “My body is relaxed and my mind is actively awake.”
Inhale lightly and calmly.
As you exhale, relax and lower lower jaw– when performed correctly, the upper and lower teeth should not touch
Imagine how heaviness and warmth spread throughout your body from head to toe.

“Instant Calm” technique

Continuous breathing. Despite the appearance of excitement, continue to breathe calmly, evenly and deeply.
Positive facial expression. As soon as you feel yourself starting to get nervous, smile slightly.
Appearance. Imagine that you are being lifted by a thread - straighten your chest, stretch your neck, lift your chin.
Release a wave of relaxation to tense parts of your body.
Soberly assess the situation, tell yourself: “Everything that is happening now is real, and I will find the best solution.”

Meditative breathing: basic exercise

The technique of pure observation of your breathing is simple and effective at the same time, does not require special skills, a state of relaxation and calm occurs quickly, within a few minutes. Close your eyes, get comfortable, and just watch your breath. You should not strain, try to influence the rhythm or depth of breathing - just observe. Concentrate on how the air enters the lungs through the nostrils and then comes out again. Inhale - exhale. This is the most simple technique, applicable in almost any situation. After some time, you will be able to notice how your breathing becomes slower and calmer. The more consciously and carefully you observe your breathing, the faster you will feel calm.

VSDshnik is a vulnerable creature, subject to stress not only in really dangerous and unpleasant situations, but also in a calm environment doing what you love. When the soul is not in place, the body also loses patience and begins to produce symptoms that frighten the patient even more.

With a rapid pulse and aggravated phobias, everything is clear, but why do you feel sick when you are nervous? Has the nervous system become completely confused and perceives every stress as a toxin that poisons the body?

The nature of nervous nausea

In fact, nausea is completely normal reaction our body to fear. It was laid down by nature from the very beginning - so that the body would mobilize and come out of it with dignity. dangerous situation. But if previously only predatory animals, aggressive opponents or natural disasters, then now a “pampered” civilized person is afraid of almost everything: his work, monsters under the bed, the time of day and his own illusions. Modern man thinks and imagines too much, stress is inevitable, and the body - it doesn’t care what stage of evolution we are at - continues to respond with strong tone and nausea.

What happens in the body when it responds to stress?

The brain gives the body a signal that its owner is in a dangerous situation.
The digestive system immediately stops its activity - in a dangerous situation, the work of the gastrointestinal tract is completely unnecessary.
All the food that is in the body tends “out” to make it easier for a person to escape.
Appetite dulls or disappears completely.
Due to nervous rapid breathing, some of the air enters the stomach (aerophagia), this also causes a feeling of nausea: when you are nervous, you breathe incorrectly, and nausea occurs reflexively.
The body becomes toned, the abdominal muscles literally become like stone. They compress the gastrointestinal tract, causing a person to feel nauseous.

Attacks of nausea are especially pronounced during panic attacks when the adrenaline rush causes the body to “fight in fear” for its life. But during PA the patient, as a rule, is least fixated on the gastrointestinal tract. He is more concerned about blood pressure, pulse and the feeling of suffocation. That’s why some dystonics sometimes don’t even remember episodes of nausea during adrenaline crises.

Is nausea dangerous with dystonia?

Since this type nausea caused by problems nervous system, it should be understood that sooner or later this unpleasant symptom, if not destroys, then seriously “breaks” your health. Sometimes the patient does not attach importance to his nervous nausea due to its rare episodes. But well-read VSDers know very well that nervous disorders tend to progress. Then all the symptoms intensify, and the body begins to experience serious malfunctions.

Yes, our body knows how to properly respond to stress: rapid pulse, mobility, bowel movements and nausea. But nature did not mean that the body must deal with our stress 24 hours a day. What can happen if nervous nausea is left untreated?

Gastritis and dyskinesia - the functions of the gastrointestinal tract are so disrupted that it is no longer possible to do without disruptions. And these diseases are no joke.
Flatulence, irritable bowels, constant rumbling in the stomach. These symptoms often accompany VSD.
and fears about nausea. Dystonics are almost always hypochondriacs, ready to die at any second. They inadvertently provoke symptoms that frighten them, simply by thinking about them. Neurosis - exactly as ordered magic wand– immediately forces the body to materialize all the patient’s fears and expectations. And so, once in a vicious circle, the dystonic person provokes his own nausea in the morning. And at the same time it confuses the work of the whole organism.

You can't just wait out the nausea. It needs to be treated – intelligently and comprehensively. And the first thing a patient can do in search of solutions is to visit a psychotherapist who will prescribe sedatives or antidepressants.

First aid for nervous nausea

If you feel nauseous when you worry, but complex treatment for certain reasons is postponed or considered unnecessary, you can try to get rid of nausea using the following methods:

Breathing exercise (deep breath, pause 5-6 seconds, slowly release into palms);
Shower or bath with pleasant, warm water;
Slow walk down the street;
Talking on the phone with “brothers in misfortune”;
Reception sedative, which usually helps;
A cup of warm mint tea (with the addition of essential oil);

Of course, with fairly rare episodes of nausea, you should not immediately panic and chaotically look for medications - every person has encountered nervous nausea more than once in their life. But if such attacks are systematic and really stressful, then it is better not to wait for a miracle within four walls or in front of a monitor with medical articles.

Have you ever asked for more during a family meal, not because you were hungry, but to please your mother-in-law who was trying so hard? Or maybe you've ever ordered dessert in a cafe just because your best friend really wanted to share a large piece of butter cake with you? You didn’t want sweets at all, but you honestly ate your half, because your friend would be offended if you refused...

If you have been to similar situations, it may very well be that you suffer from a pathological desire to please others. At the same time, the desire to make your family and friends happy forces you to eat more than you need. And this is just one of emotional reasons, which can lead to extra pounds.

Anger, loneliness, guilt, regret, sadness—these feelings and stress often cause us to seek comfort in food. A cup of hot chocolate, a slice of cake, a little cheese and wine - and life no longer seems so sad, and the weather no longer so cloudy and cold. There is hardly a woman who, at least once in her life, has not tried to brighten up the agonizing wait with a bag of chips or console herself for a scandal at work with a package of ice cream with roasted nuts and chocolate chips.

Stress and excess weight

Some people try to please others with the help of delicious food, some are looking for pleasant emotions, and for others only a bar of chocolate allows them to get rid of stress. First of all, understand the reasons that make you overeat, and then choose the right tactics.

Everyone's favorite

You eat for others, not for yourself. Psychologists have long noticed: when in a company where it is customary to eat a lot, even those who are usually used to limiting themselves unconsciously increase their portions. That is why this statement is true: if all your friends are overweight, then your chances of gaining unnecessary pounds also increase. And if, among other things, you also strive to please others, you will begin to eat even more.

And after overeating, depression sets in, and not only because you can’t fit into your favorite jeans. When your main desire is to please others, you end up letting others decide what is good for you. You stop listening to your own desires. There is only one way out of this situation: listen to your inner voice.

Think about what you want. If you are not really hungry, praise the hostess, you can say something like this: “The pies are simply wonderful, and the aroma is such that you will lick your fingers. But I was so full at lunch that I think I’ll abstain now.” Ask to wrap up some pies to take home and eat them at home when you get hungry. Or treat them to friends and colleagues at the office.
Learn to say no. Of course, you are used to doing everything the way others like, and it will be difficult for you at first. Mainly because you will be forced to fight your own habits, even reflexes. After all, most likely, you grew up with the conviction that you need to take care exclusively of your loved ones and not take your own interests into account. And you can cope with it only with some effort. You have to master a skill that you didn’t know before, that’s all.
Gradually learn to say a polite “no.” Start with those who push unnecessary services or goods on you. Then try to refuse friends who invite you to an uninteresting event. And when you master all this, perhaps you will be able to refuse a second piece of cake at the birthday party of your aunt, who is famous for her culinary talents, without remorse.

Looking for a thrill

You're bored and take out a bag of candy. Most likely, what you need is not food, but an influx of dopamine, a substance that is produced in the brain and is responsible for pleasure, arousal and appetite. Dopamine is associated with basic human needs and is necessary primarily so that we do not forget to eat on time.

But frequent use of various medications and poor nutrition led to the fact that internal systems the body gets confused and fails. Substances that are designed to ensure that our body receives the necessary energy become the cause of the most different dependencies and overeating. It has already been proven that in the process of digesting sweet and fatty foods in the brain, approximately the same sharp release of dopamine occurs as after taking drugs. The only difference is in the strength of the effect, but the principle, as doctors assure, is the same.

Scientists have hardly studied how boredom affects the amount of food we eat. But in 2011, American doctors conducted a small study (only 139 people participated), the results of which caused a real shock among specialists. Young men and women admitted that they most often overeat out of boredom, and not at all when they are sad or worried.

More emotions! Think about what activities might lift your spirits. Dancing? Alpine skiing? Scuba diving? Every person has their own idea of fun. Some people need to jump with a parachute to get a jolt, while others just need to master crocheting. Listen to yourself and choose what you like.
Maximum variety. Do you always get to work by subway? Get off one station early and walk the rest of the way. If you need to lose weight, don't focus on one program. When you get tired of counting calories, switch to separate meals, then to a protein diet, then to the menu. In the same way, change the types of physical activity: today you do dancing, tomorrow you do yoga, and the day after tomorrow go to a strip class.

sleep against hunger

Regardless of personality type and character traits, all people on the planet have one common feature: When we don’t get enough sleep or are tired, we automatically look for sources of energy. And the most common source is food - usually something sweet or fatty. This is how weight gain begins during stress! Research confirms that a person who did not get enough sleep the night before is simply unable to do right choice products because his brain is not functioning properly full force. This is why proper sleep is so important! And if you still didn’t get enough sleep, try these techniques the next day. Every 45 minutes, give yourself a short break of 2-3 minutes and only after that return to business. And try to find other sources of energy besides food - it can be completely replaced by an active walk fresh air or listening to energetic music (using headphones).

Workaholic and altruist

You work too hard, get too tired and eat too much. It is these three components that lead to the fact that energetic and active women, to their own amazement, gain overweight. If you work a lot, you are often stressed and use food to calm down - this is understandable. But there may be more to it than that.

Women who take on too many things often forget about themselves. After all, you need time for yourself, and there is never enough of it. And there’s always time for a serving of ice cream or a bag of chips!

If this is your problem, know that even minor changes in your lifestyle can help you tame your appetite.

Start with the simplest things. Think about ways to reduce the stress you are often exposed to. For example, make it a rule to take a five-minute break between work and home. Sit in your car for five minutes before going home. Close your eyes, listen to pleasant music, meditate. Or just stand in the fresh air, looking at the sky. Make a few deep breaths and go to your family in a good mood.
Learn to listen to yourself. When you are worried and your hands reach for a box of chocolates, take a little time out - at least for 5-10 seconds. Think about what else you can do to please yourself at the moment. And let this joy not be associated with food! Make a list of things you can do during a short break to take a little break and calm down. Play solitaire on the computer, call a friend, and if you have pets, pet a cat or dog.
Voice your intentions. A recently published study by Greek scientists suggests that people who are trying to learn a new skill do better when they say it out loud. keywords. When you're feeling anxious and ready to reach for the box of cookies, try to change the situation by saying out loud, "Now I'm going to read for five minutes." It will help you break vicious circle automatic actions. Your autopilot will turn off and you will be in control of your actions again.
If none of these remedies work, don't be so quick to blame yourself. Instead, be curious and reflect on what went wrong and what you can do differently next time. As a rule, those people who know how to take into account their experience achieve what they want and use it so as not to repeat mistakes. Therefore, turn to your natural wisdom, and you can find answers to these simple questions.