Well, is everything getting out of hand again somehow and you feel mega stressed? Then you should definitely strengthen your nerves! You can read here how that works best.
Things are going crazy at work, at home anyway, and even in your free time you can't get a break. Your nerves are on edge.
Inside you are so agitated that you can't calm down and somehow you are totally dissatisfied with the whole situation.
You would prefer to hole up and wait until it's all over.
But fortunately there is another way.
You should strengthen your nerves to come out of this phase unscathed. Calmer times are already waiting for you. Now you have to hang in there.
And so that there succeeds, the weak nerves must be supported a little. Then soon again the sun will shine for you :)
Table of contents
Here's how you can reduce stress hormones in 4 steps!
Why you should strengthen your nerves
If everything comes together and you feel like you're constantly nervous and irritable, it's a sign that your nerves are shot.
Whether you stay calm and composed on a very stressful day or become a wreck inside depends on a lot of factors.
First, some reassuring news for you: we all feel that way sometimes. And that's perfectly normal.
But there are people who tend to have weak nerves more often. If you are one of them, there are a few things you can do to strengthen your nerves and become more relaxed in everyday life.
Healthy nutrition plays just as important a role here as herbal preparations or exercise, which can support you right now in this situation.
Especially when you are suffering from severe stress, it is important that you take care of your body and mind.
What nutrition has to do with strong nerves
When we are stressed, it becomes noticeable physically and mentally. Our brain also works differently in such phases - it now has a craving for many nutrients and other needs than in calmer times.
If we are under a lot of stress, our brain needs a lot of nerve food to perform well. The consumption of vitamins and minerals is particularly high in hectic times.
Overall, you should pay special attention to a healthy diet consisting of lots of vegetables and fruits during such times. Drink enough.
Refrain as far as possible from
- Sugar,
- White flour,
- Finished products,
- Fast food,
- Alcohol and nicotine.
Sweet potatoes, amaranth and quinoa are considered to strengthen the nerves. Equally calming and balancing are homemade smoothies, green tea and dark chocolate*.
You should rather not eat pork and turkey meat, it is said to additionally strain the nerves.
In stressful times, it is wiser to eat several small meals than a few large ones. If you eat a large portion, the blood sugar level rises sharply, you feel wonderful.
But unfortunately, it also drops again quickly - you feel tired, flabby, nervous and can only concentrate with difficulty. That's why 5 smaller meals much wiser now. They can strengthen the nerves - provided you eat the right things.
Create a healthy eating plan in 5 steps!
Omega 3
Fish and nuts are considered particularly effective brain food. The reason for this is the omega 3 contained in them, which you can also find in linseed oil, walnuts and sesame oil.
By the way, trail mix is also very suitable, you will find a mixture of different nuts and therefore also a lot of magnesium and vitamin B in it.
Protein
But protein should also be added to the diet in challenging times.
The proteins support the immune system, which works continuously at full speed especially in such phases and ensures that you do not get sick now.
Vitamins
If you want to strengthen your nerves, then B vitamins should definitely be on your menu. They are very important for the function, growth and regeneration of the nerves.
They supply the nerves, the brain and the muscles with energy. Above all, vitamin B12 is important in larger portions because it can have a calming effect during exhaustion and overload. Especially all those who do not eat meat should make sure to take vitamin B12 as a dietary supplement in stressful times.
You should also take vitamin B1 in larger quantities now. Fruits, nuts and oatmeal are packed with it.
And then we also have vitamin D. However, we can only get this in very small quantities from our diet. To get it, we need to be in the sun. Our skin produces the "good mood vitamin" with the help of UV rays. This is precisely why the majority of people have too little vitamin D during the winter months.
You notice the deficiency in symptoms such as fatigue, concentration problems, bad mood and susceptibility to diseases of all kinds. A vitamin D deficiency is often the reason why we feel very tired and quickly lose our nerves, especially in autumn and winter.
You can find vitamin C in many foods such as peppers, citrus fruits, broccoli, apples and other vegetables and fruits. You need to make sure that you provide your body with enough vitamin C. It is needed for the immune system and many other processes in the body. It needs it for the immune system and many other processes in the body.
So it finally works out with healthy eating!
Magnesium
A deficiency of magnesium can lead to inner restlessness. Magnesium is also called the anti-stress mineral. It reduces the release of stress hormones and ensures that your muscles are not tense during the rush.
Biotin
Biotin is usually only known as a food supplement for beautiful hair and strong nails. But it has another function: it contributes to normal mental function.
And stress can also be seen in the hair and nails. Some notice it in the fact that the hair falls out more and the nails become brittle.
When dietary supplementation is useful
A few times a year, things can get really quiet. Very often, that's in the run-up to Christmas or just before a long vacation. You still have to quickly bring everything under one hat somehow.
Even the thought of having to take time for healthy eating right now is stressful. After all, where are you supposed to get the missing hours?
But simply ignoring the increased need for nutrients is not a good idea at all. Because, whether you like it or not, your body needs a lot of vitamins and minerals now.
In such a case, nutritional supplements are useful. You take them during the stressful time and for a short time afterwards and you will soon notice that you feel stronger and are more able to cope with the situations.
Especially if your nerves are always on edge, preventive measures are better than trying to solve the problem after the fact. You can strengthen your nerves by giving your body the right nutrients.
There are many preparations that strengthen the nerves, and in a natural way.
What has a calming effect on me is Glass of warm golden milk. It has a relaxing effect, relieves stress and calms inner restlessness.
How you can strengthen psyche and nerves
In addition to nutrition, you can also do a few other things to strengthen your psyche and nerves.
Here are a few inspirations that will make you come out of the hustle and bustle stronger. Take your time for it. No stress in the world is worth being constantly under power.
1. cultivate your friendships
Even when things are going really well, friends help you get through the phase. They make you laugh, have a sympathetic ear and distract you.
Don't abandon friendships and family when you are stressed. You should meet with them at least once a week. This will take your mind off things. You wouldn't have to do anything that would stress you out even more. Often a cup of coffee or a long walk helps to get your mind off things.
2. treat yourself to a bath
No time for a short wellness break right now? You can also treat yourself to this time-out in the bathroom. Warm water has a calming effect on the nerves, body and mind. It helps you relieve stress when you use bath additives such as essential oils. Lavender oil* use.
Warm water also works wonders if you just treat yourself to a foot bath or let it run over your hands.
Often stress comes hand in hand with tense muscles. The heat also loosens the muscles and relaxes you overall.
How about homemade bath bombs?
3. think in solutions
If you are caught in the hamster wheel of hectic and even more hectic, you tend to always see only the negative in things. Try not to see difficulties immediately as a problem.
A different perspective helps to master the challenges better. Often, friends can also provide this different perspective. Often, in such situations, we turn small problems into huge ones, even though they don't have to be.
If you want to emerge stronger from a crisis, you must try to imagine the best possible scenarios. It doesn't help much if you additionally think negatively now. Because just then the negative is guaranteed to come true. But the same is true for the positive. Don't let bad thoughts drag you down.
4. lace up your running shoes
Or tennis shoes, climbing shoes? It doesn't matter what you feel like. Exercise physically. There is nothing better to strengthen your nerves than sports. You just sweat away the stress and focus only on that, at least for a little while.
In addition, the body releases the happiness hormone serotonin during sports. This leads to a good mood.
Often, lack of exercise can also be a reason for a bad mood, which in turn increases stress. Even a 30-minute walk in the fresh air makes for a much clearer head. Make sure you give it a try!
Start running for the unathletic - How to get started!
5. do something good for yourself
Listen to your mind and your body if you want to strengthen your nerves. You know exactly when you need a break, take it. This starts with thinking positively, goes to healthy eating and exercise to a small pleasure that you should allow yourself every now and then.
This can be anything from a venture to a new pair of leggings for sports to a 1-2 day getaway in the mountains. The main thing is that it pleases you and helps you feel good.
6. set a goal
Often problems appear to be huge. And then something else comes along and again. And soon we have the feeling of being totally overwhelmed. You need to strengthen your nerves if you want to get through this well.
To do this, you break the big picture into small subgoals. Every step that you manage motivates you to persevere. A To Do list with precise tasks can also help you to be more structured and thus have less stress.
Make sure your goals are realistic and that you can achieve them.
7. herbal home remedies strengthen the nerves
If you want to have strong nerves, you have to manage that body and mind can come to rest. There is a lot of herbal support in the form of tea, powder, capsules and tablets.
They all have the great advantage of having no side effects.
Melissa tea is very suitable for this purpose. It lifts the mood and soothes the stomach. In addition, it tastes quite delicious - especially with a little fresh lemon and honey. You can make drinking the tea a ritual in the evening that calms and strengthens you.
Also Valerian is a well-known home remedy for strengthening nerves. It is usually available in the form of tablets or capsules. It prolongs the deep sleep phase, which helps your body to reduce stress hormones and restlessness.
By the way, the same will Lavender said. The purple flowers calm the nerves. You can prepare a bath additive from it, the essential Lavender oil* Add to the fragrance lamp, spray on the pillow or prepare a soothing lavender cream.
And then we have St. John's wort. The yellow flower is a classic that helps during the day and at night. St. John's wort is a soothing home remedy that you can take as a capsule or tablet. You can also prepare a tea from the flowers. But beware: the herb reduces the effect of birth control pills!
This tea has a mega calming effect on you!
8. treat yourself to a massage and meditation
Did you know that stress also affects your neck? The muscles are tense, the fasciae stick together and you feel anything but good.
A relaxing massage with fragrant oil will help you regain energy and strengthen your nerves. It's best to let your professional do it.
The same applies to meditation, by the way. However, this does not work overnight, but needs a lot of practice. But it's worth it and can help you switch off your head, strengthen your nerves and calm down faster.
9. turn off the cell phone
If someone is very stressed and tries to strengthen their nerves, this often doesn't work because the cell phone constantly causes new overload. Get into the habit of turning it off silently, turning it off in the evening and ignoring it for the whole day, even on weekends.
Because let's be honest: How often have you received earth-shattering information from Whatsapp, Insta and the like that changed your entire life? Exactly. So just save yourself the stress.
A good book can strengthen your nerves, because during this time you focus only on the here and now and immerse yourself in the story.
Our conclusion
If you want to strengthen your nerves, you should adjust your diet and incorporate exercise into your daily routine. Make sure you eat enough nutrients and fresh food and allow yourself breaks to get through the stressful time.
All the best for you!
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