Acute stress is manifested by suffocation, tearfulness, a state of stupor and impotence. As a rule, such a state is a reaction in response to a strong shock. As experts note, it is not worth trying to survive this state and calm down automatically – there are high risks of acute stress turning into chronic and the onset of serious health failures. A few simple tips will help you deal with the situation. What – told psychotherapist, oncopsychologist, nutritionist Irina Mansurova.
First, attention to the breath.
“We need to switch focus to him, be sure to align. We breathe according to the scheme: inhale deeply through the nose, exhale through the mouth, while the exhalation should be 3 times longer than the inhalation, ”advises Irina Mansurova. Alternatively, you can even out your breathing with a glass of water – you should drink slowly, in small sips. A series of sips reflexively reduces the activity of the respiratory center, holding the breath and making it rhythmic.
Second – you can take a bath with magnesium salt
Epsom salt, or magnesium sulfate, reduces the activity of stress hormones, says Irina Mansurova. “You should take a kilogram of salt to the bath. After its dissolution in warm water, it penetrates the skin and is absorbed by the body. Taking a bath should not take longer than half an hour, ”advises psychologist Mansurova.
Under stress, magnesium ions are released from the cells, due to which nervousness and irritation are further exacerbated. 10 minutes of scandal will “help” to lose the daily allowance of such an important element. So stress should be stopped as soon as possible.
Third – add aromatherapy
Peppermint and lavender essential oils are a great solution. “Their chemical composition helps to improve blood circulation and increase performance. In addition, such herbs are used when you need to relax, relieve muscle spasms, increased anxiety. They are also traditionally included in the composition of products for a good sleep,” notes Irina Mansurova. The only thing is to consult with a specialist in their use in order to avoid allergies and other unwanted reactions.
Fourth – you need to walk more often
Fresh air at least 2-3 hours a day, plus walking, which helps to reduce the concentration of stress hormones. A walk is exactly what you need to calm down, and oxygen will additionally saturate the cells.
Fifth – use different foods
Certain foods will help to cope with stress in its acute phase.
“A glass of chicken broth includes a large amount of glycine (a calming agent). It also contains B vitamins and a number of minerals – calcium, magnesium, zinc, sulfur, phosphorus, copper and fluorine, ”says Irina Mansurova. A glass of broth will calm shattered nerves, make it possible to fall asleep and have a beneficial effect on the state of the nervous system.
Juices and smoothies
Such drinks and snacks will saturate the body with essential vitamins. For example, citrus fruits (oranges, tangerines, grapefruits, lemons) will give a supply of vitamin C, which perfectly reduces the level of the stress hormone. And they also protect the immune system, which noticeably suffers against the background of stress. “Of course, you shouldn’t drink such drinks in liters – you risk getting an allergy, but sometimes a glass of juice will only benefit,” notes Irina Mansurova. An excellent solution would be a combination of citrus fruits with berries, such as mandarin and sea buckthorn. Citrus fruits in this case will reduce the concentration of berry juices.
Celery, apple, cucumber and other greens are also a great solution for those who are stressed. They help to cope with both emotional overstrain and anxiety, as they include vitamins A, C, group B, antioxidants, calcium and magnesium, iron and zinc.
Fruits, berries, nuts
Irina Mansurova notes that there is a lot of potassium in lingonberries, which is necessary for the nervous system, raspberries are rich in vitamin C and a large amount of copper, aromatic compounds of blueberries help to improve mood. Berries make good soothing smoothies.
Another product that Irina Mansurova recommends for people under stress is a banana. It contains tryptophan, which promotes the production of serotonin (it is also called the hormone of happiness), as well as magnesium, which normalizes the functioning of the nervous system.
You should not ignore the mango as well – as the specialist says, it contains vitamins B6, C, A, E, as well as the antioxidant mangiferin. “This exotic fruit is equivalent to a natural antioxidant for the nervous system. You can also use it as a juice, ”the specialist notes.
Supplement the diet with a calming agent such as nuts – they contain antioxidants, B vitamins, fatty acids. Nuts help improve brain function, increase concentration.
Sixth – connect vitamin supplements
Of the various microelements, vitamins C, A, and group B have a particularly good effect on the body under stress. Irina Mansurova notes that it is worth paying attention to magnesium. “This trace element is involved in more than 300 chemical reactions in the human body. And its level directly affects the work of the nervous system and energy exchange. In addition, it is closely associated with melatonin, which is responsible for sleep and wakefulness, ”explains the specialist. In this case, the issue of dosage and duration of administration should be discussed with the doctor.
Seventh – use soothing herbs and tinctures
One of the first remedies that many resort to is soothing herbal tinctures – valerian, motherwort, hawthorn, mint, peony. Each drug will require 20-25 ml. After mixing all these components, the infusion should be placed in the refrigerator for several hours, after which the product will be ready for use. You need to take a mixture of tinctures in 10-30 drops dissolved in 50 ml (one quarter cup) of water. It is undesirable to eat within half an hour after taking the medicine. The number of doses per day depends on your condition. So, with chronic stress and apathy, you can use 10-12 drops three times a day. To eliminate insomnia – twice a day (at lunch and just before bedtime). To get rid of severe stress, a single dose of 30 drops is meant, after which 2 days, 10 drops three times a day.
Duration of admission from one to two weeks. You can take no more than a month, as the mixture of tinctures is addictive. You should also consider contraindications. Among them, the specialist lists:
- Allergic reactions of various kinds, including hay fever (reaction to flowering).
- Hypertensive patients should not use fees, which include eleutherococcus, ginseng, peony, maral root – because they all increase pressure.
- Do not use herbs for pregnant women, as well as lactating women. In this state, it is better not to use all the drugs used, even those that seem safe, without consulting a doctor.
You can deal with stress in different ways. If you cannot cope on your own, you should contact a specialist for help. It is also important to remember that frequent, prolonged stress can lead to irreversible health effects.
Self-medication is unacceptable. There are contraindications, it is necessary to consult a specialist