1, what is neurasthenia?
Neurasthenia refers to the phenomenon of mental excitability and mental fatigue in the human body under long-term tension and pressure, often accompanied by emotional troubles, irritability, sleep disorders, muscle tension pain and so on. These symptoms cannot be attributed to brain, body diseases and other mental diseases.
Neurasthenia is a relatively broad term, which has been called at present, including some depression, anxiety disorder, tension headache, insomnia, indigestion and so on.
2. Causes of neurasthenia
1, all kinds of social and psychological factors that can cause nervous system function to be over-stressed will become the triggering factors of neurasthenia.
2, introverted, emotionally unstable, mostly characterized by sentimentality, anxiety, conservatism and other characteristics are prone to neurasthenia.
3. Symptoms of neurasthenia
1. Insomnia and dreaminess
This is the most common symptom of neurasthenia. Patients with neurasthenia are easily excited, difficult to fall asleep or not deep enough, easy to wake up or sleep for too short, or difficult to sleep after waking up. For a long time, it is bound to form intractable insomnia. After insomnia, dizziness and listlessness during the day make the study and work inefficient, and the patient feels deeply painful. At night, I worry about insomnia. Thus, insomnia due to anxiety, anxiety due to insomnia, mutual cause and effect, repeated influence, and finally insomnia due to neurasthenia.
2. Tension headache
It is usually caused by nervousness, and tension headache is the most common. Patients feel heavy head, head swelling, head tightness, or stiff neck, and some also show muscle pain in the back and limbs. The degree of this pain has no obvious relationship with fatigue, and even rest can't relieve it. The manifestations of pain are often complicated, which can be manifested as persistent pain or intermittent pain, and some patients also show dull pain or tingling. Generally speaking, patients with neurasthenia have various manifestations of tension pain, but they are closely related to emotional tension.
Step 3 worry easily
I often obsess over trivial matters that seem trivial to some healthy people, and I have no sense of happiness. I can't get rid of them by watching sketches, listening to jokes or enjoying the family happiness of my children and grandchildren around my knees. I feel that I don't want to do anything and I don't like anyone.
4. Easy to get tired
Fatigue here mainly refers to emotional fatigue and mental fatigue, which cannot be eliminated by rest. When thinking or solving a problem, the patient feels groggy, unable to cope, unresponsive, inattentive, and has difficulty remembering. But I remember some unpleasant things, such as when I got sick, what medicine I took, and several arguments with my family, but even the details.
Step 5 be nervous
Patients are in tension all day, which is different from normal people's tension, that is, they can't be relieved by rest, sleep or participating in recreational activities. I can't be methodical when I encounter something, and I feel in a hurry. When things are urgent, because of fear of doing something wrong, the result is a decline in work efficiency and low quality. Sometimes I feel unbearable pain in my scalp and muscles all over my body, and even I am surprised by the casual footsteps of others.
6. Irritable to normal people
I don't feel anything wrong or bad after losing my temper, and I don't think it's because my emotions are out of control. The neurasthenia often regrets after losing his temper, but he can't control his anger when he encounters something unsatisfactory. Even if some things have nothing to do with themselves, the patient appears as an outsider, and the result is more exciting than that of the client.
4. Treatment of neurasthenia
The treatment principle of this disease is to apply psychotherapy, behavioral therapy, combined with drugs and physical therapy after detailed examination and exclusion of organic diseases, and better curative effect can be obtained. Anti-anxiety and anti-depression drugs can improve patients' anxiety and depression, relax muscles and eliminate some physical discomfort. Other treatments, including physical exercise, travel and recuperation, and adjusting unreasonable study and work styles, are also good ways to get rid of troubled situations, improve tension and relieve mental stress. Supportive and explanatory psychotherapy can help patients understand the nature of the disease and eliminate secondary anxiety.
For neurasthenia, patients need to learn to treat themselves:
1. Learn to decompress yourself
Almost everyone will feel overwhelmed or stressed when facing the pressure of study, work and life, but we must learn to decompress ourselves and guide ourselves, and don't worry too much. Facts have proved that it is unnecessary for us to worry too much, and what you are worried about often won't happen. In addition, breaking down the goals you think impossible into several small goals can also effectively reduce the pressure.
2. Learn to hypnotize yourself
One of the main manifestations of neurasthenia is insomnia. Insomnia is very painful, especially when there is mental stress. If you are worried that you have no energy to deal with tomorrow's things, the more you worry, the more you can't sleep. At this time, you should learn self-hypnosis. Hypnosis here is not a professional hypnosis in psychology, but a way to let yourself sleep peacefully when you have insomnia. For example, counting, lying still, and even self-suggestion.
3. Insist on physical exercise
Insomnia is mainly caused by the disorder of nervous system activities, and insisting on physical exercise can make all the functions of the body work and cooperate well, improve the immunity of the body, and the fatigue caused by exercise will make you fall asleep quickly.
4. Try traditional Chinese medicine
In fact, neurasthenia is not difficult to treat. It is recommended that patients try traditional Chinese medicine and find the neurology department of the hospital. After the doctor takes your pulse, he will prescribe several prescriptions for you according to the condition. Basically, it will get better after drinking it. So don't worry too much.
Step 5 keep your spirits up.
Many people won't get neurasthenia again after once, but many people will get it again and again. The most fundamental reason is the psychological state of the latter. Keep an optimistic attitude and be cheerful, so that neurasthenia will stay away from you forever.
5. What does neurasthenia eat?
Tryptophan food-reduce excitement
Representative food: millet porridge
Tryptophan is metabolized into 5-hydroxytryptamine in human body, which can inhibit the excitability of central nervous system and produce a certain sense of drowsiness. At the same time, 5-hydroxytryptamine can be further transformed into melatonin in human body, and melatonin has been proved to have definite sedative and sleep-inducing effects.
Millet contains the most tryptophan in all grains, so it should be a good idea to add some millet to the staple food for dinner, which will help to increase the amount of tryptophan entering the brain. In addition, the tryptophan content in vegetables such as pumpkin seeds, yuba, bean curd skin, shrimp, laver and black sesame is also very high.
In addition, tryptophan will smoothly enter the brain through carbohydrate and protein's diet combination (that is, the order of eating carbohydrate first and then eating protein), giving you a stable sleep. Therefore, before going to bed, you may wish to eat some carbohydrate food, such as honey whole wheat toast or fruit. "This method is effective for most people. It has a sleeping effect like sleeping pills, but it has no side effects of sleeping pills dependence and will not be addictive."
Foods rich in calcium and magnesium-relaxing nerves
Representative food: milk, walnuts.
It is found that the combination of calcium and magnesium can be a natural relaxant and sedative.
Milk rich in calcium is recognized as a "good sleep aid". Nuts contain a lot of magnesium. In clinic, walnuts are often used to treat neurasthenia, insomnia, forgetfulness, dreaminess and other symptoms.
"These foods will be better when eaten at the same time, but whole wheat bread may interfere with the absorption and consumption of calcium in milk. These two kinds of foods are recommended to be eaten at intervals." Experts warned, "Although a proper diet is effective for sleep, individuals vary widely. If the quality of sleep is poor, you should seek medical advice as soon as possible."
Vitamin B family food-eliminating irritability
Representative food: whole wheat food
B vitamins have synergistic effects with each other, which can regulate metabolism and enhance the function of nervous system.
Whole wheat food is rich in B vitamins, which has the functions of eliminating fidgety and promoting sleep.
Oats, barley, brown rice, whole wheat bread and graham crackers are all whole wheat foods.
6. Symptoms of neurasthenia
1, weakness symptoms: mental activity is weakened, physical weakness, inattention, memory loss, inability to persist in work and study, and laziness in activities.
2, excitement symptoms: memories and associations increase, can not control. Sensitive to strong sound and strong light.
3, sleep disorders: no drowsiness at night, difficult to fall asleep, shallow sleep, dreamy, easy to wake up, awake after waking up and then difficult to sleep. I think about sleeping during the day, but I can't sleep, so I am distressed, anxious and irritable.
4, dizziness, headache, and symptoms of autonomic nervous disorders such as palpitation, chest tightness, gastrointestinal discomfort.
5, secondary psychological reaction: because neurasthenia can not be cured in a short period of time, affecting work and life, as well as various physical discomfort, or can not accept that they have neurasthenia, often upset, anxiety, depression and various hypochondriacs and fears, for insomnia anxiety, fear of insomnia.