In the fast pace of life in modern world, very often situations arise that can take away peace of mind and really shake your nerves. Some people are weak under stress and recover from it very quickly. And others, on the contrary, take a very long time to recover from the stress they receive. It happens that one unpleasant unexpected little thing can leave a mark for the whole day (or even longer).
However, nervous breakdowns do not usually appear on their own. As a rule, they indicate a weakened nervous system. There are several signs that indicate in advance that your nerves are not in order.
Symptoms indicating increased nervous tension:
- Bad dream
- Sense of anxiety
- Irritability
- Hot temper
- Indifference to everything
- Diffidence
Having a constant source of stress
Our nervous system is designed in such a way that it periodically needs shocks. There is nothing wrong with short-term experiences, and, as a rule, they do not have a negative impact on health. A completely different matter is external factors that constantly put pressure on us. They are the ones who lead to neuroses and conditions nervous tension. These may be conflicts with others, problems in personal life, at work, in the family, dissatisfaction with social and financial situation, etc.
Wrong daily routine
If you go to bed too late or sleep less than 7 hours a day, sooner or later this will lead to the accumulation of fatigue, and, as a result, to nervous breakdowns. Remember that for normal functioning the brain must be fully rested. Lack of sleep leads to chronic oxidative stress, which negatively affects the functioning of all organs, especially nervous system. You should also make time during the day for proper rest and food.
Poor nutrition
If your body does not receive enough proteins, microelements and vitamins, this can also negatively affect the state of the nervous system. The most important element for the nervous system is magnesium. Therefore, you should regularly eat foods that contain it in high concentrations. It is also very important to consume foods containing antioxidants, such as vitamin C, to strengthen the nervous system.
What can you do to strengthen your resistance to stress?
Of course, we are all individuals. For some, one method will be effective, for others, another. Try the methods below and choose the ones that suit you best
Normal sleep
Try to sleep at least 7 hours a night. The optimal sleep duration is 8-9 hours. Of course, in our time, filled with worries and running around, it is sometimes difficult to find time for proper sleep. But if you can't get enough sleep every day, then be sure to do it at least once a week.
Proper nutrition
Eat foods rich in antioxidants such as vitamin C and microelements such as magnesium and potassium. They are found in fruits and vegetables, nuts, legumes, citrus fruits, and bran. Dairy products and yoghurts rich in amino acids are also beneficial. Eat more often, but little by little, do not overeat. Do not overuse coffee and other nervous system stimulants.
Medicines
This method is best used only in extreme cases, so as not to form drug dependence. However, some remedies, for example, those based on herbs - valerian, motherwort, chamomile, mint, are time-tested and have a minimum side effects. In severe cases, most likely, they will not help, and then you cannot do without antidepressants. But, of course, before you start taking this or that drug, you need to consult your doctor.
Avoid stressful situations whenever possible
There are not very often situations in which you really need to be nervous. As a rule, we get irritated over trifles - traffic jams, a late bus, a queue at the store, bad weather, someone accidentally saying a rude word. Remember: what matters is how we feel about a situation, not what actually happens.
Physical exercise
Physical activity helps to maintain the body in optimal condition all the time, not to gain weight. excess weight, which is especially important for people with sedentary office work. When exercising and playing sports, hormones that are produced by the body during stress and nervous tension are also burned. At the same time, endorphins are produced - the so-called “happiness hormones”.
Walks
It is preferable to walk somewhere in quiet places, away from the bustle - in parks, squares. Walking on fresh air not only enriches the body with oxygen and provides useful physical activity, but also allows you to switch attention from a disturbing problem to the beauty and diversity of the surrounding world.
Communication with pets
Our four-legged friends, cats and dogs, have outstanding stress-relieving abilities. Regular care Looking after animals and communicating with them can distract us from other life problems. To reduce irritation, sometimes it is enough to simply pet the cat. And even simply watching aquarium fish significantly relieves stress.
What is the best way to calm nerves for men and women?
Research has shown that men and women react slightly differently to stressful situations, and methods for relieving stress are also slightly different for both sexes.
It is useful for women to cry, giving vent to their emotions and letting off steam. Many women find it helpful to go shopping and buy something they have long liked. It is also useful to chat with a friend, eat something sweet - candy or fruit.
These tips may not always help men. After all, the same tears men's world not accepted. For men, it is best to exercise or take a shower. Sex is also a wonderful release for the stronger sex.
Methods for quickly relieving stress
Of course, you need to strengthen your nervous system gradually. However, even the most cold-blooded people are not immune to stress, which can catch us at the most inopportune moment and in the most inopportune environment. Many people know how to cope with nervous tension, and for them such situations do not pose a problem. But if you don’t know how to calm your nerves and relieve stress, then you should listen to the advice of psychologists. They offer several proven methods of calming, each of which helps get rid of negative emotions in a few minutes.
Method 1
Wherever you are at the moment when you had to lose calm and get nervous, this method will help. Ideally, you need to sit comfortably and relax. If there is nothing to sit on, then you can apply the technique while standing. But in this case it will be more difficult to relax physically. The essence of the method is to visually change the picture. Since people visually perceive the main part of all information.
According to scientists and psychologists, pictures that combine water and White color. So after you have settled into a comfortable sitting position, close your eyes and relax. Try to normalize your breathing so that it becomes smooth and calm. Mentally imagine the sight of white water flowing down on you. It flows from the head and flows throughout the body, washing it, and then flows from the legs to the floor. Imagine a funnel on the floor to drain water. This is where the water from the floor goes. And along with the water, all the dirt of problems and negative thoughts is washed away.
You feel cheerful and fresh. All worries were washed away by the pleasant white water. Finally, with your eyes still closed, take as deep a breath as possible. Open your eyes and go about your business.
Method 2
In this case, water also comes to the rescue. But this time it is not imaginary, but real. Whether you're at home or at work, you need privacy in the bathroom. Well, or where you can be alone and where there is at least a tap. Unbutton the top buttons of your shirt or blouse, remove your tie, or let your hair down (depending on your gender). Open the water and normalize your breathing.
Then soak under cool flowing water hands. And slowly start massaging your neck with your fingers. Do this by barely touching your wet fingertips to your body. But add effort little by little. And having reached the maximum pressure, reduce the force again. When you finish this simple massage, wash your hands. Then simply rinse your neck with cool water. And feel how the water took away the negativity and gave you vitality. Now take a deep breath and get yourself in order.
Method 3
Be alone with yourself. Inhale deeply and exhale sharply. Take a towel, a rough piece of cloth, or even a wool blanket. The coarser the fabric, the better for you. The main thing is that the fabric is dry. Grasp the towel tightly with both hands and begin to twist it with your hands as hard as you can. You need to do this as if you washed it and twist it.
Twist, straining all your muscles to the maximum. When you feel that you have reached the peak of tension, suddenly relax. You should also immediately relax your arms so that they drop and hang. The towel should fall out of your hands and fall to the floor. Feel at this moment absolute calm and relaxation in all muscles, in every cell of the body. Feel that the tension in your thoughts has also passed, and they have become pure.
How to relieve stress at home
Often some experiences haunt us when we are at home. If this happens to you, then you can use very simple ways relieving nervous tension. Below are tips on how to calm your nerves and relieve stress at home.
Water procedures
This can be either a shower or a warm bath. Positive Action water procedures due to the effect of water on the body's sensory receptors. To enhance the effect, you can add a solution of sea salt to the bath, essential oils lavender, pine or mint.
Aromatherapy
Pleasant aromas affect our sense of smell and give a powerful calming effect. To create an atmosphere of beneficial odors, sprays, aroma sticks and aroma lamps are suitable.
Physical exercise
Even simple cleaning of the house will help relieve stress and fatigue, and switch to something that will help you forget about troubles. You can also do gymnastics, dancing, running.
Listening to music, nature sounds, watching movies
After a hard day, it can be useful to listen to relaxing music. Surely every person has his own favorite sound that best calms him down. Relaxation music is recommended - classical, oriental or ethnic melodies, new age. Many people find the sounds of nature, birdsong, the sound of the forest or the sea very helpful in relaxing. You can also watch your favorite comedy.
It is difficult to remain calm in stressful situations. Especially when a person is tired and has no strength. It is important to understand that your nerves must be protected. Negative emotions accumulate. And this can lead to a nervous breakdown. Therefore, a person’s task is to learn not to be nervous. You can effectively calm your nerves at home, without the use of sedatives.
Adequate sleep relieves nervous tension
How to understand when the nervous system needs rest
Everyone has had a moment in their life when they want to cover their heads with a blanket and not see anyone. Such sensations are a signal: the body needs help. This last stage stress. There are three of them in total:
- Protection.
- Adaptation.
- Exhaustion.
At the first stage, the nervous system optimizes the functioning of all systems and organs, the level of adrenaline and hormones in the blood increases sharply. At the second stage, the body continues to work for wear and tear without sleep or rest. In the third stage, the nerve cells die. This reduces the body's performance.
Restoring nerve cells is the main task, since most diseases are provoked by nervous disorders. Long-term stress can cause illnesses: tension headaches, brain tumors. It causes disruptions in the functioning of the cardiovascular system, thyroid gland, etc. Symptoms of nervous exhaustion:
- sleep disturbance;
- nervousness;
- loss of appetite;
- apathy;
- lethargy;
- exacerbation of chronic diseases.
How to increase stress resistance
To calm your nerves, you need to establish a daily routine:
- healthy sleep;
- proper nutrition;
- drinking regime.
The busy pace of life forces people to refuse a full breakfast or lunch. This leads to vitamin deficiency. Vitamins are needed by the body for optimal development and cell restoration. B vitamins are responsible for neuronal regeneration. large quantities they are found in garlic, raw potatoes, nuts, and dairy products. Multivitamins A and E are involved in the formation of nails, skin and hair.
Lack of vitamin D is a problem for both children and adults. It is involved in the development of bone tissue. With its deficiency, a syndrome develops chronic fatigue. This vitamin is produced in the skin under the influence of ultraviolet rays. Therefore, you need to walk more in the sun.
Main building material the body is protein. It is involved in metabolic processes and promotes the release of energy. It is especially important for people to consume protein foods during a cold or during an exacerbation of allergies. The protein is involved in the construction of cells of the nervous system. It is found in sufficient quantities in buckwheat, oatmeal, white meat, and fish.
Lack of sleep provokes the destruction of nerve cells. A sleep schedule will help calm your nerves. With a lack of sleep, a person’s performance sharply decreases and their appetite disappears. In severe cases, hallucinations begin from stress and lack of sleep.
Drink more water
Humans are 80% water. With a lack of fluid, the functioning of the kidneys and adrenal glands worsens. A person of average weight should drink 2 liters of water per day.
You should avoid drinking strong tea, coffee, and sweet carbonated drinks. When consuming caffeine, fluid is quickly removed from the body. This promotes calcium leaching.
Caffeine is persistently addictive. Each time it takes more and more to stimulate it.
It is best to drink clean water
Medications
Will help you calm down medicines. They relieve symptoms, but do not eliminate the cause. When stopping medication, a person may start to freak out again for any reason. Many drugs are addictive. It is better to take herbal based medications. They have a mild sedative effect and practically do not cause drowsiness.
For nervous breakdowns, tranquilizers and antidepressants are prescribed, but after taking them there may be a withdrawal syndrome. Therefore, you need to learn how to calm your nerves without pills.
Traditional methods
Traditional medicine will help calm your nerves quickly. They are widely used in the treatment of many diseases. People have been using the power of herbs since ancient times. Scientists have proven that medicinal plants contain vitamins and minerals that a person cannot get from regular food.
Decoctions and tinctures from:
- calendula, chamomile, hawthorn;
- mint, lemon balm;
- linden, elecampane, St. John's wort.
You can take soothing baths with herbal infusions. This effective method calm your nerves without drugs. Can be added to bathing water sea salt and aromatic oils. Soothing baths promote rapid muscle relaxation. For prolonged stress, it is recommended to take a course of baths. The break must be at least one day.
Methods for relaxation and stress relief
Every person should know what they can do to calm down and not be nervous at work or at home. No one is immune from stress. Situations arise that can unsettle anyone. It has been proven that the most powerful tool is self-hypnosis. Self-control training allows you to give the brain a command to calm down at the right moment. Not everyone can do this the first time, but simple calming exercises will help you quickly gain control of yourself.
Method with meditation
Meditation is great for calming your nerves. This is the only method that allows you to calm your thoughts and get out of depression on your own. First study all the practices, and then choose the one that suits you. They are divided into three types:
- Visualization - suitable for people who perceive information visually.
- Breathing exercises are useful for people with developed sensory skills.
- Guided practices are suitable for people who perceive information by ear.
Visualization is based on the presentation of a certain picture, which helps to remain calm or quickly gain control of oneself in conflict situation. First, practice at home. Try to relax and calm down - imagine the sound of the sea surf. Blue ocean, White sand. The waves pleasantly cool your body, wash your mind and take away all your problems.
If you need to remain calm in a conflict, try to imagine your opponent as a buzzing fly. Imagine that you are behind the glass against which this fly is beating. She buzzes and gets angry that she can't reach you.
You can calm down using breathing techniques. Perform a breathing square: inhale for 5 counts, hold your breath for 5 seconds, then exhale for 5 counts. Do the exercise for 2 minutes.
Short management practices are audio recordings with specific text. It can be of any content. The technique is used not only to calm oneself. It can invigorate and push you to achieve your goal. You can write text and ask to read it onto disk. Let a person with a pleasant voice do this.
Water calming
Water helps improve your condition during stress. Wherever you are, try to be alone, open the water tap, look at it. Place your palms under the stream and focus on the sensations. Then massage the collar area and temples with wet fingers.
Imagine that your fears and experiences flow away with the water. This is a great way to stop worrying public speaking and relieve tension after a conflict.
“Unscrew” the problems
Take a piece of cloth or towel and twist it as if you want to wring out the item after washing. All muscles should be tense. You can focus on your body if you do the exercise alone.
At the moment of the strongest tension, throw a towel on the floor, sharply relax your whole body and arms. After this exercise you will immediately feel better.
Smoking calms you down: truth or self-hypnosis
When asked what calms the nerves, many answer: cigarettes calm them down. This is a sure way to calm the nerves of smokers. People who do not smoke regularly often turn to cigarettes during nervous breakdowns. Do cigarettes calm your nerves or not?
The process of smoking resembles breathing exercises. Measured inhalations and exhalations help calm the nervous system. We can conclude that it is not necessary to smoke to calm down.
Smoking imitates the process of gymnastics
What else can you do to calm down?
Nerves can be calmed without the use of medications:
- Start working on yourself. Stop being nervous and worrying about anything. Learn to perceive the world differently.
- Try to avoid stressful situations and people who can provoke them.
- Learn to enjoy the little things and don't dwell on failures.
- Find something to do for your soul that will distract you from bad thoughts.
- Relief from stress is sport. During training, endorphin is produced - a substance that helps restore nerve cells.
Exist different ways protect yourself from stress and reduce its impact on the body. Choose the one that suits you.
How to stop being nervous? Rather, it’s worth figuring out not how to stop worrying altogether, turning into an insensitive mummy, but how to stop being nervous about every occasion, strengthening your nerves and minimizing energy costs. Everyone chooses their own way, someone tries to heroically solve an endless stream of problems, and someone pretends that it’s not their eye that is already twitching. But the beauty is that no matter how much you hide from nervous and problematic situations, no matter how much you ridicule them, this will give a temporary effect of relief without solving the main problem of eliminating the root cause.
Meanwhile, he continues to worry about unresolved issues, i.e. background anxiety remains, and the clump of problems grows, and when the strength to cope runs out, a person is faced with the scale of the tragedy, forcing him no longer to be nervous, but to fall into depression. The desire to resolve all irritating issues is more effective, but problems do not end and issues requiring intervention arise every day, not to mention irritating factors and people.
How to stop being nervous and become calm
For some people, the question of how to stop being nervous and worried is the most pressing in their life; usually, for such individuals, all matters are important and urgent, the future is filled with worries because it is unknown, and there is not enough time in the present. Constant worry does not provide an opportunity for relaxation, because when one problem is solved, another is immediately discovered, and the quiet corners where no one gets on your nerves are over.
This is long and hard work, by definition, with its own system of priority goals in order to solve problems that are important now (i.e. if the cutlets are burnt, then focus on saving leftover meat and ventilating the kitchen, and not on the quarterly report, nerves about which and led to burnt cutlets). Rumination about the past should also not take up much time, especially negative experiences where you replay the conversation and select new answers, if these are situations where you continue to be nervous about your reputation - all this unwinds the nervous system, leading to its instability. At the same time, you cannot change these events, but you will still have time to harm what is happening in the present moment with your semi-absent state and bad mood, triggering reasons for worries in a circle. So conscious presence in the present moment of your life is the key to an adequate and full feeling of life, removing unnecessary empty experiences regarding unchangeable things or possible but not happened events.
To figure out how to stop being nervous and worried, you need to understand the mechanism by which such a worldview arises. Usually behind the increased is a person’s habit of inflating his negative emotional condition, exaggerate the significance of minor troubles. To become calmer, you will have to not just swallow tranquilizers, but carry out serious intrapersonal transformations that require both external changes lifestyle, as well as internal ones, affecting the motivational sphere and the ability to concentrate and determine what is important.
For peace of mind, it is necessary to eliminate the causes of anxiety, and they may not always be expressed external factors in the form of annoying neighbors or constant incidents at work, since this happens in everyone’s life. Quicker we're talking about about the presence of internal factors that contribute to the perception of the situation overly emotionally, giving it excessive significance and not letting go over time. Among the qualities that contribute to the development of nervousness is, which, on the one hand, implies the importance of only one’s own opinion, and it would seem that it should free a person from worries, but everything turns out to be the opposite, since one’s own importance is too exaggerated and requires constant feeding and admiration outside world. A self-centered person is not sensitive to others, but is extremely vulnerable to criticism of himself, we add here increased attention to the reactions of others and we get a manic fixation, which can cause serious worries due to the sidelong glance of an unfamiliar passerby.
The need to always be on top gives rise to a constantly elevated level of anxiety and tension, which leads to irritation over the smallest reasons and an overly sensitive attitude even to those moments that would not bother an ordinary person, such as the rudeness of a salesman or an insult from a drunk. Somewhere next to egocentrism lies the need for constant pleasure and pleasure, while everyday affairs, work, obstacles to pleasure cause excessive irritation, and a person does not calm down until he reaches the desired nirvana. The aspiration is good and characteristic of absolutely all people, but it is a priori unattainable, because life is not beautiful picture the Garden of Eden and also consists of necessity and pain, the need to endure and postpone one’s pleasure. If you do not learn such qualities, then the world can seem very cruel and cause a lot of resistance - reactions quite similar to adolescence, when the universe stops revolving around one's desires, but forces him to earn what he wants.
If the first two reasons are a product of , then among the characteristics of a more mature structure that prevents living in peace, independence also leads. Perfectionism makes a person strive for the impossible, bringing every detail to perfection (this is how not only leaves, but also dust can be swept out of the yard, a sweater can be re-knitted a dozen times, and a table for passing a diploma can be measured to the nearest millimeter). In addition, such exactingness is distributed not only to one’s own life, but also to the actions of others, causing a lot of irritation.
The requirement for perfection in everything gives rise to a lot of reasons for worries that are groundless and do not lead to results, so lowering demands and increasing the ability to enjoy what is happening and the imperfect world can bring more peace to the life of a perfectionist. Independence, as a factor that causes nervous feelings, manifests itself in its extreme forms, when a person cannot delegate responsibilities and pulls everything on himself. From such a state of overload, even little things begin to irritate, and freer friends will be fueled by a negative attitude towards others and the desire to prove their toughness by overcoming everything on their own.
The second manifestation of independence, as a factor that disturbs inner peace, is the independence of the opinion and structure of one’s personality and life from social norms; in such cases, a nervous reaction will be caused by any collision with rules that cannot be explained logically (for example, why it is necessary to come to work at eight and sit until five, if you can show up at ten and leave at four, having completed the same volume, but with better quality due to better health). Such people need to either develop their own life systems, going into private practice and freelancing, surrounding themselves with like-minded people, or try to find advantages installed system, which you won’t be able to break anyway.
Trying to do everything as quickly as possible, to resolve all tasks in one day is commendable, but encounters many obstacles in the form of the leisurely participation of the people involved, closed doors of the necessary structures and slowly moving escalator stairs. If your speed is higher than those around you, then you can be nervous while you are rushing them indefinitely; it is better to try to do other things while you wait: if you are sitting in a queue, then instead of crazy and nervous comments towards the recipient, you can do your mail, watch a training video or write the necessary article. Keep track of the time you are nervous, because in fact you cannot change the situation and use it in another useful way.
How to stop being nervous over trifles
You can't do without worries. They make us alive, show the significance of not only positive events, but also indicate problems, perform all sorts of useful functions, but how to stop being nervous about every reason that is not significant, making you worth thinking about. Ignore this condition, suppress attacks of irritation, or wait for it to come. best streak, if it happens for a long time, then Negative consequences will appear in the form of accumulation and growth of tension to a state where it is ready to spill out at the slightest provocation in an inadequately destructive manifestation. It’s great if you can find useful moments even in nasty things and turn minor troubles into positive signs (for example, if you are stuck in an elevator, you can rejoice at the good reason to be late for work and take a nap while you are freed from metal captivity). The ability to see the positive comes from the ability to accept both good personal qualities and events, as well as bad ones. And the desire to display only approved traits and adjust everything that happens to perfect option often makes you focus on the negative. If it is critically important for you that everything goes perfectly, then you will control the course of all events and especially opportunities not according to the script, the number of things requiring your participation, experience and control will increase. This all resembles a self-fulfilling prophecy, because worrying about the ideality of what is happening, you overload yourself with responsibility and nervousness so much that the chances of making a mistake increase.
Try to relax and be able to accept imperfections. Both in the manifestation of your individuality and in the world, such an attitude relieves you of unnecessary tension and worries, and automatically improves the situation, and even if it does not improve, it does not destroy your mood and health. In the end, it is much more important to remain calm than to have bows tied in the same way, to adhere to time frames down to the second, and to comply appearance the latest trends in Milan.
Nerves for minor reasons give rise to problems in the mood and stability of the nervous system, and if you do not work to improve its condition, then you can remove irritating factors ad infinitum, but this still will not help stabilize the emotional background, since the problem is located inside the body. To reduce the load on the central nervous system, it is worth temporarily eliminating or maximally reducing the consumption of substances that have a stimulating effect on it (caffeine, nicotine, alcohol, drugs, some hormones); instead, it is worth introducing into the diet a greater intake of B vitamins, which are responsible for the good functioning of neural systems. connections and conduction of nerve pathways. During periods of nervous overstrain and stress, you should definitely support your central nervous system with the help of appropriate vitamin complexes or herbal decoctions. Ensure yourself a productive and useful rest not only during the vacation period. Let there be one day a week completely free from work issues, you can even turn off your phone so that they cannot find you and pull you out, putting pressure on your sense of responsibility. Quality sleep is the basis for restoring neural pathways, and switching activities promotes real rest.
If you spent the whole day looking at the monitor, came home and stared at the tablet, this will not reboot your nerves; you’d better take a walk or go to the gym. If your work involves physical activity, then on the contrary, it is better to spend the evening at the cinema, reading a book or quietly communicating with family. Follow a daily routine so that your psyche is prepared for the fact that at a certain period it will have to work at full capacity, but then within the designated period it will get its rest - unsystematic behavior leads to disruption and destabilization of the psyche.
If you notice that having adjusted your own life, providing the nervous system with decent conditions, nothing in your nervousness has changed, then contact a psychologist who may determine the development of neurosis (which happens if you pretend for a long time that everything is normal) or help identify the real reason problems (perhaps you are depressed by your relationship with your spouse, then no matter how much you take vitamin complexes, his presence will irritate and provoke disruptions in the functioning of the nervous system and only termination or restructuring of the relationship will help).
How to stop being nervous and worrying
You can stop worrying by limiting your fixation on the situation and work. Of course, you should anticipate various options for the development of the situation and take into account bad outcomes, but this does not mean that all thoughts should be devoted only to this. Weakening of the nervous system by worrying about the future or imagining things various options the past will not help you get rid of your worries. During the onset of anxiety, you should take care of the present situation, instead of anticipating future events. Learn to stop your mental flow and narrow your area of perception to current moment in those moments when you are overwhelmed by emotions, this way you can direct the rising energy in a constructive direction, instead of fraying your nerves. It helps not to worry about future troubles by talking (perhaps even mentally) about what is happening in this moment(you are chewing an apple, crossing the road, making coffee - even the funniest thing said out loud brings you back to the present).
By analyzing possible failures, and then looking at the number of those that have occurred, you will get a conclusion about your good imagination. Most of all the horrors depicted by our anxiety never come true, but the nerves about this are quite real and are reflected in shared resource nervous system and the quality of health of the whole organism. If you can’t get rid of thoughts about possible failures, then you can always change their course and instead of spinning the plot up to the point of a horror movie script, start thinking about ways to solve the problems that arise, or better yet, look for the benefits that can be derived from what happened. Knowing how to handle the situation, it becomes not a problem for us, but only a certain stage, and if we see a certain benefit for ourselves in this, then the fear and worries about its occurrence finally leave the emotional sphere.
Take a break from prolonged concentration on complex or problematic issues by trying to walk more, saturate your body with oxygen, and play with your pets (this activity, by the way, is a great stress reliever). You can play a game or meet friends, visit interesting event and add a little adrenaline to your life (this hormone also helps fight stress, brings you out of panic and into a state of effective activity, and can also reboot your brain and give you a new vision).
If you are often nervous and worried, then add movement in the form of exercises or fitness, jogging or a pool membership - it’s all about your preferences. In addition to helping to process various heavies, physical activity promotes the production of endorphins, which ultimately helps to see the world in a different way. dark colors, and therefore worry less.
Aromatherapy and – excellent helpers to stabilize the nerves. There are special mixtures of scents that have a relaxing and calming effect, as well as works that affect your emotional state and entire collections of them. All this can be found at the nearest pharmacy and downloaded to your player, the only thing is that it will take time for a noticeable effect to occur. Therefore, try to do sessions regularly, it is especially good to combine them with other types of care for your nerves, for example, doing meditative practices accompanied by appropriate relaxing music, in a room filled with aromatherapy scents. In situations where your nerves are completely at their limit or have been under the test of circumstances for a long time, if you no longer control your emotional outbursts and can scream or cry unexpectedly for yourself, it makes sense to take sedatives. They, from harmless valerian to serious tranquilizers, should be prescribed by a doctor, taking into account all the characteristics of your body, since most of them also affect the heart, the speed of reactions, may be contraindicated or even require antidepressants. In addition, a specialist may recommend working with a psychologist to resolve situations that led to such a condition and even issue a sick leave to restore the nervous system.
How to stop being nervous and learn to enjoy life
Nerves in a weakened state can seriously ruin your life, so it’s worth slightly adjusting your daily activities so that there is a place for relief from accumulated tension, and therefore an opportunity to look at the world positively. Be sure to try to take a daily walk; jogging after the bus while being late for work does not count - you should have time during which you will have the opportunity to get tired of the experiences you have received during the day and reflect. Let it be returning from work through the park or an evening walk along the neighboring pond.
Start clearing the emotional rubble, which contains old grievances and accusations, unsaid words and childhood complexes - all this is difficult and takes a lot of time, and the efforts of the spirit are colossal, because the experiences there are far from wonderful, but after cleansing and freeing yourself from such a burden, you will be able to feel , as there are more reasons for joy, and fewer things will cause a strong emotional reaction. Tune in to a positive perception of yourself and instead of constant criticism, let your inner voice speak encouraging speeches. Take care of your own life, protecting its happiness, because only you know what can make you happy. Of course, you want your loved ones to guess what can make you happy, but the more you silently wait for this, shifting responsibility for your happiness onto others, the more complaints accumulate against them, the more their smiles begin to irritate.
Give up the rush and the desire to do everything perfectly; instead, you can learn time management techniques and the ability to see beauty in flaws, since it is in them that uniqueness is hidden, and everything ideal is stereotyped and similar to each other. Avoid excessive stress; after work, you should have energy left for hobbies and friends, for your development and gaining new experience. To do this, learn to ask for help without fear that your reputation will suffer; on the contrary, people will begin to treat you warmer, besides, many want to be useful and like to help.
Fill your day with positivity: you can communicate more with and reduce communication with, exclude people who escalate the situation, making you nervous. Do unusual and funny things on ordinary and identical days, share it with others, you can even set yourself the goal of becoming as funny as possible, then the mood will be wonderful and what previously made you nervous will become just a reason for another joke.
Do what you love - it is always a source of peace and new life resources. Practice on principle, no matter what happens, and you will notice that by introducing this rule, all your nerves and worries will remain behind the doors of the workshop, dance class, laboratory, whatever you like.
In the life of any person there are important and responsible moments that will make even the most morally stable person nervous and worried. This is not a deviation from the norm, since stress is also a function of the body, and a protective one. When experiencing stress, your brain sheds some of its responsibilities: thought processes and coordination deteriorate, you find it difficult to accept important decisions. But at the same time, you get a small rush of adrenaline, which makes you nervously shake your leg or quickly finger your fingers. It's normal to be nervous, but if you can ruin an important meeting with your condition, or signs of anxiety appear too often, you need to start solving this problem immediately.
How to stop being nervous and calm down quickly
Suppose you came to an important interview, or again found yourself taking exams on which your fate depends. Scary? Of course. Any person, realizing the significance of the situation, will begin to get nervous and panic. For quick removal anxiety, there are several techniques that will relieve symptoms: they will calm your breathing, normalize your heart rhythm, and help coordination.
Breathing technique
This method is even offered experienced psychologists at their sessions. The point is to gradually calm your breathing, then your pulse will begin to return to normal. Once you feel better, you can put your thoughts in order and gather your strength.
- Start counting down the seconds slowly.
- Slowly exhale all the air from your lungs for four seconds.
- Hold your breath for the next two seconds.
- Inhale as deeply as possible for four seconds.
- Hold your breath again for two seconds.
This type of breathing should be maintained for as long as possible. The effect will not come immediately, give your body time. Five minutes will be more than enough.
Focus on other things
If the feeling of concern comes on suddenly: during work or at home, do not let your emotions ruin your relationships with your loved ones. Concentrate your attention on other things, for example, look for a person you don’t know well and observe what he is doing and why. As a pleasant bonus, you will learn a lot of new things about the people around you.
Especially for such cases, many people find a hobby: something entertaining and frivolous. You can try to throw a coin from one finger to another, or hide a card like a magician. There are even professional classes for spinning a pen between your fingers, which is called handspinning. Just try to take a break from the hustle and bustle around you and immerse yourself in your own affairs.
Just dream
This method will not work if you are at an interview or other important meeting: you cannot dream here, you will be misunderstood. But if you cannot calm down in your daily routine, when you are very excited about something, then just put everything aside for a couple of minutes. Imagine what you want: just a little change. Maybe it will be ice cream, or a family weekend, enslaving the world or your own helicopter. Think about whatever you want. In a few minutes you will understand how much more interesting there is in life, besides your subject of excitement.
How to become calmer and not be nervous
Any techniques and exercises are only relieving the symptoms of the main problem. Relying on them is like taking painkillers for deep caries. If you get nervous often, then you need to see a doctor. Unfortunately, in the CIS countries and, in particular, in our country, the practice of turning to a psychologist and psychotherapist is not yet widespread. Meanwhile, your psychological problems easily lead to physical ones. They only accumulate with age, which makes the situation worse.
Think about it: perhaps you can’t calm down because something is gnawing at you from the inside: an unresolved quarrel, resentment, an unfulfilled promise. You need to resolve all the problems that could cause this condition and only then will you become calm.
It happens that we look for complex ways to improve the quality of our lives. And in moments when we are stressed or someone has pissed us off, we begin to actively think about how to calm down. Psychotherapists offer their help, yoga schools offer theirs. But there are ancient methods that can help you get yourself in order much faster than other means that require a lot of time or money. We have prepared 12 ways for you to help yourself calm down and stop being nervous.
Method 1: Get distracted by something
This method of relieving emotional stress is suitable in cases where you are trapped, driven into a corner and cannot escape anywhere. For example, sit at a planning meeting and listen to your boss, internally boiling. You can’t escape, but... Being distracted by the contemplation of something extraneous, neutral and being carried away by this extraneous thing - The best way Don’t beat yourself up over trifles.
For example: “What is Masha’s manicure like... I wonder how she did it?”
This only works if you yourself understand the benefits of such a strategy - don’t look at the nasty, don’t listen to the nasty. If you like to fume and get into arguments, that’s your right.
Method 2: Leave the annoying situation (aka the emotional zone)
Did something make you sad at someone else's birthday? On a picnic? Do you hate some group, public page, or page on a social network? Do you dream of removing an unpleasant person from your friends list?
So, we quickly left the group forever. They banned an argumentative provocateur, a troll, a boor, a fool. Deleted your profile, if that happens.
Quickly call a taxi (don’t squeeze, don’t squeeze), kiss the hostess and rush home - away from the party, away from the barbecue, away from the irritating, emotional zone.
Method 3: Drink some water
This is already the signature recipe of all brilliant therapists who do not sell dietary supplements from pharmaceutical corporations.
A glass of water, drunk slowly, stops all attacks known to science. The first thing they offer a person who has suffered something terrible is a glass of water. Drinking water triggers the body's self-rehabilitation mechanism. Most often, people feel ill for two reasons:
hysteria (sympatho-adrenal crisis in another way),
dehydration of the body that was not noticed in time.
Since we don’t listen to our body and don’t teach healthy lifestyle, we drink tea, coffee and soda all day - we all have dehydration, and you have it too. Go drink a glass of water right now, and then read on.
Method 4: Get involved in an exciting, interesting activity
This method is suitable in a situation where you cannot be “let go.” You need to break the stuckness of chewing “And they, And I, And fuck them all” with something cool, even if it’s stupid and tasteless. Reading a detective story. Computer game. Hunting and gathering. Surveillance and tracking. An attempt to reveal someone's secret. Even by spying and eavesdropping, damn it.
You must be involved in the intrigue, in the detective story, in the rapid development of events, in the hunt, in the game, in courage, in flight. Your ears should lift and your tail should twitch.
You yourself know what can captivate and amuse you. Everyone has their own, individual thing. Just don't get carried away with this surveillance. Don't harm anyone.
Method 5: Physical release
Everyone is familiar with this method firsthand, but, as usual, no one cares. And I remind you once again that rapid physical discharge, which includes:
walking,
- swim,
- spring-cleaning apartments (possibly someone else’s),
- sex,
- destruction of trash,
- work in the garden,
- mopping floors and washing by hand
relaxes twisted muscles and relieves stress and frustration fantastically effectively. General washing by hand even helps to cope with grief - again the advice of the old doctor, which I share with you.
Method 6: Come into contact with water
Washing dishes is a free session of hypno-psychotherapy. The sound of clean running running water relieves our fatigue and takes away with it all the “dirt,” not just household dirt.
In addition to washing dishes, there is a well-known classic: take a bath, take a shower, go to the sauna, go early in the morning or in the evening - swim in the sea, in the river, in the lake, in the spring. Refresh yourself, in short.
Method 7: Positively reframe a stressful event
So much has been written about positive reframing (including by me) that I don’t want to repeat myself. I'll just give an example:
“It’s so good that it turned out that I won’t go anywhere this summer! I'm finally taking classes in English, for fitness and also for self-development courses! When else would I allow myself such a “useless” luxury? And in the summer there is low season everywhere and there are only discounts around. So I’ll save money too!”
Method 8: It could be worse, it’s even harder for others
Are you not satisfied with the outcome of the event? Imagine that there could have been a worse outcome. Imagine how bad it is for some people around you. If you master this art and stop turning your nose up at this strategy, then you will not need any psychotherapy at all.
Method 9: Laughter kills everything scary and terribly important
Ridiculing, reducing, vulgarizing something inflated and important is an ancient recipe of human culture, dating back to the Neolithic. Thanks to grandfather Bakhtin for his term “carnival-laughter culture.” Read it, take an interest.
Or watch one episode about the adventures of SpongeBob SquarePants. When he was terrified of speaking at a school seminar, a smart squirrel gave him super glasses. Wearing these glasses, SpongeBob saw all the students and the teacher... in their underpants. That was funny! True, out of laughter, he never read out his report. And what kind of panties did the teacher have... Mmm...
Method 10: Counting to 10
Just read until ten. Slowly. Controlling your inhalations and exhalations. To myself, not out loud. This is the recommendation of doctors and sports trainers.
Method 11: Cry
Crying relieves stress. With the tear fluid, the body leaves the toxic substances that are formed under the influence of stress hormones. If you can’t cry about your own things, come up with a pitiful topic and specifically cry over it.
Method 12: Verbalize everything that’s on your heart
Pronunciation or verbalization is putting a vague “something” into clear words. However, great thing. Or better yet, write it all down on paper, write a long letter. Just don't send it anywhere.Keep these methods for yourself and use them to calm yourself.