12 tips against nervousness

My personal recommendations for people with nervous restlessness

Nervousness and restlessness are part of human life. They are signs of increased tension in challenging situations and thus a natural, in evolution also useful reaction pattern. This reveals our autonomic nervous system, which usually works unnoticed in the background. It controls vital functions such as heartbeat, blood pressure, respiration and digestion.

In this autonomic nervous system, there is a more active "sympathetic" and a more soothing "parasympathetic", which provide predominantly opposing roles for performance enhancement and recovery. Does her fine-tuned interaction in turbulence, makes the u.a. characterized by symptoms of increased restlessness and nervousness. This can not only be unpleasant, but in the long run lead to health problems.

There are big differences between people in terms of the strength of their nerves and their balanced balance. Nevertheless, we can prevent the nervous overstrain by our behavior and train techniques for relaxation and problem solving. And this is also our most important tip: use the full potential of self-help options against too much nervousness. That will certainly do you good, because in the long run, being stressed is extremely stressful and annoying - the latter in the truest sense of the word.

Our 12 tips

  • 1. Do not fret about your nervousness,but first accept it. Your organism would probably like to tell you something. Listen to him and then take care of the solution to the problem. Because the experience shows: If one notices that one is nervous and tense and if one may also reproached by others, then the reaction "nonsense, I'm not nervous at all" only leads to being even more nervous and indignant becomes.
  • 2. Learn to say no. Often, nervousness arises from having too much on the list. That the execution pressure is too high. For a healthy mindfulness for yourself, it is also necessary to provide enough rest and relaxation. Do not play too much and train the "No!" - say at the crucial moment.
  • 3. Good preparation is half the battle. This relationship is underestimated by many: Often one is only nervous because one is poorly prepared. Whether it's a planned family visit, an upcoming exam or a move: If you manage to think through and plan these projects in advance, the danger of excessive nervousness is significantly minimized. Example move: There are wonderful checklists, what you have to think about and what you can do in advance, so as not to get under water on a conscious day. Example family visit: Obtain help and support in advance. Whether it's baking cakes, shopping or preparing the guest room, hardly any remedy works as well against nervousness as support from others (depending on the occasion, for example family, friends, colleagues).
  • 4. Just go to bed earlier. Does your nervousness have physical reasons? This is often overlooked: sometimes you are just just nervous because the body is overused or in hormonal turbulence. For example, because you've slept far too little recently or are in the middle of menopause. Then it's clear where to start.
  • 5. Alcohol is not a solution. People who are nervous sometimes have the incentive to artificially relax - for example with a beer or two, glass of wine or a few hard drinks. This does not seem so bad in the short term, in fact you can "get down" with alcohol. The only problem is that it does not change the causes of nervousness, so you do not solve the core problem. And the damage outweighs the benefits in the long run. You will not get rid of the causes of nervousness and your nerves will not get better.
  • 6. Even medications can make you nervous. And either as a side effect or as a withdrawal symptom at weaning. For example, if you take certain antidepressants, your anxiety may be related. And if you are more likely to use sleeping pills or tranquilizers, e.g. fromBenzodiazepine type (Valium, Diazepam & Co., most drugs end with "am"), then your body gets used to it very quickly - and reacts with exaggerated restlessness as soon as you give it up. A vicious circle that you should definitely break.
  • 7. Nuts, Apples & Co: Increase the amount of appropriate "nerve food" in your diet. These are known to include nuts, but also apples. The moderate use of chocolate is also quite legitimate. This is especially true for the dark chocolate with its high cocoa content. The abundant flavonoids are attributed beneficial antioxidant properties. Even with a large glass of buttermilk can be a healthy way to rest against restlessness. Good for the nervous metabolism u.a. also avocados, bananas, oatmeal, legumes, ginger, yogurt, paprika and fish.
  • 8. Take advantage of the relaxing effects of herbal remedies. The spectrum of natural active ingredients to calm nervousness and restlessness is wide and varied. Chamomile, valerian, hops, lemon balm, passion flower, St. John's wort and lavender are among the best-known medicinal plants here. Its ingredients are used as an extract in the form of tablets or drops for oral use, but also as soothing tea, aromatic oil or bath additive.
  • 9. Like to try homeopathy too. We are not one of the physicians who refuse homeopathy from the outset because there is a lack of sustainable "evidence". The lack of many synthetic pharmaceutical preparations also, if you take a closer look. What matters is what helps. And there are numerous sufferers, who have said homeopathic preparations have helped well against their nervousness.A selection of herbal and homeopathic tranquilizers can be found here.
  • 10. Movement works wonders. Reduce your nervousness through physical activity. Outdoor walks and moderate sports are not only good for circulation and muscle metabolism, but also for the autonomic nervous system. Important for the health and nerve-strengthening effect is the regularity of the physical activity. At least three times a week, you should get into (light) sweating. Take advantage of the many everyday movement options, such as climbing stairs, cycling, walking or small "workout" in between.
  • 11. Relieve your nervousness by breathing exercises. An increased respiratory rate is a frequent concomitant of inner restlessness. Everyone knows the recommendation "Take a deep breath". You just have to think about it. And best practice calming breathing: inhale consciously and deeply into the abdomen, pause briefly and then exhale slowly. Especially for practicing, it is favorable if you lie flat on your back. With the hands resting on the stomach you can then check whether it works with the belly breathing. Support the reassurance process by (imaginatively) uttering a formula such as "I breathe calm" and "I breathe rest." Sometimes an agitated thought carousel gets in the way, which turns faster and faster in the head. Bring it to a halt with a strong inward "stop!"
  • 12. The Thought Trip.Apply relaxation techniques that you have previously practiced. An easy way is the thought journey: Close your eyes, while sitting or lying down, take a deep breath and think of a beautiful experience. This can be the last, the most beautiful or the next holiday, a walk in the forest, in the mountains or on the beach or a trip with friends. Methods like autogenic training, meditation, progressive muscle relaxation according to Jacobson, Alexander Technique, Yoga, Tai Chi and Qigong are nothing esoteric. But proven means to achieve inner peace and balance. The range of health insurance funds, adult education centers and health centers is large and sometimes even free.

One more tip: We have already referred to the importance of nutrition above. It has to be made clear again and again that our messenger substances in the brain also want to be well cared for - with vital substances such as vitamins and minerals. It is best for a healthy and balanced diet. If you want to be on the safe side with the supply of vital substances, we recommend oneHealth juicewhose effect has been scientifically proven. One spoon per day covers all important nutrients and phytochemicals, one bottle will last for about 50 days.

Authors: Dr. Hubertus Glaser & Dr. med. med. Jörg Zorn