Some everyday situations can really get to you. It doesn't matter whether it's the high demands of the job or stressful times in the family. There are enough situations in everyday life in which nerves are on edge. The reason for this is usually obvious: stress.
And you are not alone in that. Because in Germany alone, six out of ten people state that they feel stressed both at work and in their private lives. (1) The problem is nevertheless a very individual one. Because how weak nerves express themselves is not clearly defined. Accordingly, it is also possible for everyone to do something about it in a way that suits them. We have summarized the most important approaches to strengthen your nerves in the following article.
the essentials in brief
- The reasons for weakened nerves can be varied. Both internal and external factors have an influence. Accordingly, the consequences can affect both your psyche and your body. This is especially the case if you don't make enough effort to strengthen your nerves for a long time.
- Nature provides you with almost everything you need to strengthen your nerves. The world of plants offers a wide variety of remedies that are adapted to your situation and provide you with gentle but noticeable relief.
- Often your nerves can be strengthened if you push one or the other bad habit aside. An unbalanced diet, the consumption of alcohol or cigarettes have a bad effect on your nerves. A lack of exercise in the fresh air should also not be underestimated.
Background: What you should know about strengthening your nerves
A problem is much easier to combat if you know your opponent. And when it comes to nerves, it's actually quite a complex candidate. That's why we've summarized all the important information about strengthening your nerves in advance.
What causes my weak nerves?
If it seems like your nerves are being used up again, it usually always has the same cause. An imbalance between your resources and the demands placed on you from within or without.
We are constantly faced with stress in everyday life and it can manifest itself in many different ways. (Image Source: Ben White / unsplash)
These can be physical, psychological or social demands. This imbalance ultimately manifests itself in over- or under-challenging oneself or one's environment. (2)
How do strong nerves affect my body and mind?
The signs that your nerves are in dire need of some strengthening can be felt both mentally and physically. In the following table you will find some symptoms that are considered to be particularly common.
| kind | symptoms |
|---|---|
| Physically | Weakened immune system, heart and circulatory problems, weight problems, muscle and back pain, digestive problems |
| mentally | Concentration and memory disorders, sleep disorders, disturbed sexual function |
So you can see that the signs of weakened nerves can be as varied as the reasons for them. It is important that under no circumstances should there be a permanent burden that manifests itself in this way.
There can also be interactions between cause and effect.
For example, if you are exposed to a high degree of psychological and social stress in your circle of friends, it is very likely that this will manifest itself in risky behavior that is hazardous to your health. These include, for example, smoking, alcohol consumption, an unbalanced diet or lack of exercise. (2)
Which methods and means are suitable to strengthen the nerves immediately?
Do you find yourself in acute situations from time to time where you absolutely have to strengthen your nerves immediately? For such cases there are one or two immediate measures.
Familiarize yourself with breathing exercises, for example, which you can easily incorporate into your everyday work. It also helps if you hold your wrists under cold water for a minute. Even slowly sipping a tall glass of water can calm your nerves.
Even the good old walk outside can give you the desired strengthening of your nerves. Both the daylight and the fresh air shower have an immediate positive effect on your well-being. (3)
How can nerves be strengthened homeopathically?
First of all, it must be noted that homeopathy is a scientifically controversial method due to the lack of studies. However, if you still want to use homeopathy for fear of side effects of other remedies or existing positive experiences (4), this also promises ways to strengthen your nerves.
In general, the active ingredients Staphysagria and Ignatia are considered helpful. Since it is important in homeopathy to recognize which remedy is the right one for the current situation, it is best to seek advice from a homeopath you trust. (5)
What role do vitamins play in connection with strong nerves?
Vitamins play a crucial role when it comes to strengthening your nerves. For example, an undersupply of B vitamins can have far-reaching effects on them. (6) Vitamin B12 deficiency is particularly associated with memory problems, irritability and even depression.
Since this vitamin is mainly found in meat and dairy products, vegetarians and especially vegans are more likely to be affected. (7) If you are diagnosed with a vitamin B12 deficiency, this can be remedied quite quickly by taking the additional vitamin or by adjusting your diet. (8th)
Vitamin D also influences your nervous system. It is responsible for regulating emotions. (9) It can only be crafted in sufficient quantities if you exercise enough outside in the sunlight. (10) Regular walks therefore help to prevent a vitamin D deficiency. Aside from that, a daylight lamp or a vitamin D supplement can help. (11)
When is it advisable to consult a doctor if you have weak nerves?
If the condition of your nerves does not improve over a long period of time, it is advisable to talk to your doctor. Observe yourself and maybe even write down the situations in which your nerves are particularly strained. This will definitely help you and later in the conversation.
At the latest when you notice that your weak nerves are increasingly restricting you in everyday life, you have reached the point where you should consider medical help. This is also the case if you suspect that your nerves could be strengthened by taking vitamins. Because before you start taking vitamins, it is absolutely necessary to confirm a deficiency in the first place.
Strengthen nerves: The best tips & tricks for strong nerves
Luckily, there are so many ways to strengthen your nerves and get fit for everyday life. These include some traditional and proven herbal remedies that you may already know from another context. There are also starting points for improving your nerves as part of your daily diet.
Many of the herbal helpers, like this lavender here, may have been known to you for some time. (Image Source: Pixels / pixabay)
But the problem cannot only be fought from within. By adapting to outside influences and the way you treat yourself, it is also possible to give your nerves the boost they need.
Strengthen nerves with herbal helpers
Herbal remedies have proven themselves for strengthening nerves. We have put together some of them for you here, which are particularly promising for a positive effect in nerve-wracking times.
Bach flowers
There is no such thing as a Bach flower. Because strictly speaking, there are 37 flower remedies. These belong to the homeopathic active ingredients and are adapted to the problem that is responsible for your weakened nerves. In particular, they promise help in the event of insecurity, hypersensitivity or depression. (12) They are commonly taken in drop form or alternatively applied to the pulse points on the wrists, temples and behind the ears. (13)
valerian
Valerian is one of the most common remedies when it comes to relieving stress or sleep problems. The active ingredient from the valerian root is typically taken throughout the day to treat stress. In general, preparations made from valerian are contained in many relaxation drinks. (14)
hop
Hops are known to have a significant impact on relieving stress. The way it is used is very versatile. It is used, among other things, as a herbal tea, infusion, tincture or powder. (15)
lavender
Often used in the form of oils or aromatherapy, lavender also provides support to strengthen your nerves. It is also considered to be well tolerated, but should not be used locally in the breast area in breastfeeding mothers. (16)
Johannis herbs
One of the oldest and best-researched herbal remedies in terms of a nerve-strengthening effect. The forms in which it is offered are very versatile. Interactions with other medications can cause problems. So be sure to tell your doctor about taking it. (17)
lemon balm
Most people are familiar with lemon balm when it comes to alleviating gastrointestinal diseases. But their properties for strengthening nerves should not be underestimated either. Whether drunk regularly as a tea or as an oil, lemon balm has a positive effect on both your nerves and the rest of your body. (18)
Include ingredients that strengthen your nerves in your diet
When things get stressful again and everyday life is gnawing at your nerves, problems with nutrition often creep in. These often contribute to the fact that the situation improves in the short term but worsens in the long term. To protect you from this, we have summarized the most important aspects that play a role in the interaction of nutrition and strengthening your nerves.
- Complex carbohydrates: Especially in challenging situations, your body needs glucose to avoid stress. However, you should avoid ordinary sugar for this. Complex carbohydrates are the better choice here. Because the required glucose can also be obtained from them. You can find them, for example, in potatoes, whole grains, dried fruit or nuts. (19)
- Proteins: Your body gets proteins, especially through the consumption of meat, milk and egg products. Eating too much protein can worsen your stress tolerance. You should also pay attention to the ratio between carbohydrates and proteins. (20)
For stress-prone individuals, a high-carbohydrate/low-protein diet, as opposed to a high-protein/low-carbohydrate diet, has the effect of improving stress tolerance. (20)
- Zinc: When it comes to regulating emotions, zinc is at the forefront. You can find zinc in all kinds of animal products such as meat, fish, eggs or milk. But some plants are also reliable suppliers of zinc. These are, for example, legumes, nuts or cereals. (21)
- Magnesium: Among other things, magnesium is responsible for optimal nerve transmission and for the regulation of feelings of stress. (22) In order to ensure enough of it, you should definitely use nuts or berries regularly.
- Supposed food for the nerves: As soon as your nerves are under tension, you like to fall back on a piece of chocolate or light a cigarette to relax. For a short time, this nerve food may have a positive effect on you. If it becomes a habit, products such as sugar, caffeine, alcohol, nicotine or white flour products represent another stress factor for your body. It is therefore better to make them the exception rather than the rule. (21)
As a rule, the necessary vitamins to strengthen your nerves can be obtained from food or your environment. Depending on your lifestyle and the results of measuring your nutrients, supplements can also be used. We have summarized a recommendation for the dosage of vitamins in particularly high stress in the following table.
| micronutrient | Recommended daily dose |
|---|---|
| vitamin C | 1000-3000mg |
| Vitamin B complex | 20-100mg |
| Vitamin B12 | 100-1000mcg |
| Vitamin B12 | 100-1000mcg |
| magnesium | 300-1000mg |
| zinc | 15-30 mg |
(19)
In addition to these tips, it is necessary to ask yourself how you eat. If you already know in the morning that some stressful situations await you during the day, make sure you have a high-energy and high-quality power breakfast.
Also, keep a close eye on yourself and pay attention to the reasons why you are making your way to the fridge. Is it because your nerves are on edge again, you should pay attention. Because stress-hunger must be regarded as a warning signal. In addition, evenly distributed and regular meals are a boon for your body during stressful times. (19)
Get strong nerves with sport
If there's one thing our body loves, it's movement. This not only has a positive effect on physical health, but also on mental health in particular. Sport ensures significantly improved stress regeneration (23) and protects you from psychosocial stress. Agitation, sensitivity, and depression are reduced. You feel better and can tolerate and master challenging situations better.
Two training sessions per week are optimal for a noticeable effect in terms of strengthening your nerves. Of course, more often too. But as you can already imagine, exercising twice is not enough, it is important to carry out the units over several weeks.
Just going for a walk and spending time in nature can work wonders for your nerves. (Image source: Pixel2013 / pixabay)
The nice thing about it is that the positive effect on your nerves after training is not only noticeable during and immediately afterwards. Even weeks later, a positive improvement is noticeable. (24)
Strengthen your nerves with exercises in everyday life
sports and exercise
As already mentioned, sport and exercise can have an incredibly positive influence on strengthening your nerves. This is especially true if you are out in nature.
It doesn't matter whether you jog for miles or take a walk to find your balance, a natural environment will further increase the positive effect on you. Exercising outdoors makes it easier to reduce your stress levels, lowers blood pressure and the production of stress hormones. (25)
yoga
If you are still looking for a new hobby that also strengthens your nerves, yoga is the right choice for you. If practiced regularly, yoga contributes to a significant improvement in personal stress perception. This is partly due to an improvement in heart rate. The same applies to meditation, by the way. (26)
Progressive Muscle Relaxation
Another method that is fairly easy to learn is progressive muscle relaxation . Various muscles of the body are consciously tensed and then relaxed again. The aim is to gradually relax the entire body through the individual steps. This conscious examination of the body also ensures relaxation on an emotional and psychological level. (27)
breathing techniques
Breathing techniques are particularly easy to integrate into everyday life. These support in particular the ability to differentiate emotionally and mental stability. (28) Methods abound here for you. However, taking a deep breath often helps, i.e. breathing from the abdomen, using the full volume of the lungs. Make sure you maintain an upright posture and a rhythm with pauses between inhaling and exhaling.
Conclusion
No matter how big the challenges in your everyday life currently seem. Don't let it get you down thanks to the many nerve-boosting options. Many of the methods can be easily integrated into your everyday life. Some of them can even provide an immediate strengthening of your nerves. Reflect on yourself and the reasons for your tension to identify the right remedy or method.
With the exception of exercise and a balanced diet, herbal remedies and supplements in particular only develop their full effect if they are adapted to your situation. In the best case, you should play it safe again and consult your trusted doctor. This is especially the case if you should find that your weakened nerves just won't mend.
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