How to Self-Manage Neuroasthenia Effectively

Neuroasthenia, often characterized by mental and physical exhaustion, can be managed through various self-help techniques. While professional guidance is always recommended, there are several self-regulation methods that can significantly reduce symptoms and improve overall well-being.

Seek Professional Psychological Support

One of the most effective ways to cope with neuroasthenia is to seek professional psychological counseling. Visiting a therapist at a medical facility can help alleviate emotional burdens and provide structured strategies to manage stress. With the right support, individuals can build confidence in their ability to recover and maintain mental balance.

Breathing Techniques for Relaxation

Controlled breathing exercises can help calm the nervous system and reduce anxiety. One effective method is deep breathing—inhale slowly and deeply, allowing the abdomen to rise and fall with each breath. Focus on the sound and rhythm of your breathing while consciously relaxing your body.

Popular Breathing Methods

Sighing Technique: While sitting or standing, take a deep sigh, then allow fresh air to flow naturally into your lungs and brain.

Percussion Breathing: Stand upright with your arms relaxed at your sides. Inhale slowly, then gently tap your chest with your fingertips or palms while exhaling with slight pressure.

Alternate Nostril Breathing: Close one nostril and inhale, then switch to the other nostril to exhale. Repeat this cycle 10–30 times for a calming effect.

Use Self-Suggestion for Mental Calmness

Self-suggestion is a powerful tool for relaxation, especially before bedtime. Verbally guide your body into a state of calm by repeating phrases like "I feel relaxed," "My body is heavy with tiredness," or "I'm ready for sleep." Avoid rushing through these affirmations or treating them carelessly, as the goal is to create a genuine sense of tranquility. Even subtle cues like heavy eyelids or a strong desire to sleep can act as internal signals that your body is ready to rest deeply.

Relax with Therapeutic Music

Music therapy can be a soothing way to ease stress and fatigue. Choose classical or soft instrumental music, especially during early mornings or afternoons when energy levels dip. Listening to calming melodies while taking a break can help restore mental clarity and reduce tension. It's best to avoid fast-paced or high-energy genres like disco, which may stimulate the nervous system and counteract relaxation efforts.