Why are we nervous? Causes and signs of nervousness. How to calm your nerves and relieve stress

I'm always in a good mood))

I hope it helps me

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Stress, anxiety, panic: how to get rid of it? Recommend a sedative. Pharmacies, medications and vitamins. Marin, the doctor prescribed me Persen (this was in the first trimester, so that I wouldn’t worry too much about the development of the pregnancy, you remember...

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Drink Morozov drops at night. You can’t take sedatives while driving, vigilance becomes dull

Yes, like that Magic wand there is and is called tenoten. It can be taken by those who are driving, since it does not cause any drowsiness or other side effects. He helped me a lot at the time. I recommend

Pharmacies, medicines and vitamins. Medicine and health. In such situations, I brew a packet of motherwort and drink the entire glass. drowsiness This question has never arisen. What should I drink to calm down? Stress, anxiety, panic: how to get rid of it?

Stress, anxiety, panic: how to get rid of it? There is no cure for this, just try to relieve anxiety, but first class, anxiety is natural, and even anxiety before the concert. ... you can cover the children too. although sometimes they give you blankets. Stomach medication is a must. Well...

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Glycine was dosed correctly. You can and should drink it in the fall and winter. It is good for brain function and harmless. Do not give anything before the exam. Most often this causes lethargy and drowsiness. It will be even worse.
Go to bed at the right time before the exam. In the morning, have a light breakfast and drink tea with sugar. Glucose is food for the brain. That's why chocolate is recommended for exams. We were always told to scoop up a couple of pieces of refined sugar and eat it right before the exam.
In general, you need to learn and nothing will be scary for those who know. There are still so many exams ahead.... and they are studying just to understand their shortcomings and eliminate them.

I give Afobazol.

Pharmacies, medicines and vitamins. Section: Pharmacies, medicines and vitamins. what to drink so as not to cry. Girls, my son’s graduation is tomorrow, and I’m very emotional in general and at such moments in particular, I don’t want to cry, but I can hold back...

The question is: is it possible to somehow change the reaction to stress? But this is not the first time that I have switched off due to extreme stress. It's just that this one is very good example, where it is clearly seen that even the possibility of losing a child does not allow...

Enjoy life in a dynamic modern world Not every person is capable. This a whole science, the principles of which are not studied in school and are not included in the compulsory higher education program educational institutions. Learning to remain calm in any situation takes time, as well as the ability to achieve peace of mind in any critical situation. Let's consider current situations when you need to calm down in time and stop being nervous.

Why does a person get nervous?

Each of us, at least once in our lives, has found ourselves in a situation where your nerves “heated up” to a critical point, and you lost control not only over the situation, but also over yourself. At the same time, your heart rate increased, your palms began to sweat, and discomfort appeared in the abdominal area. In addition, you became irritable and sometimes aggressive. These are standard symptoms of nervousness that cause internal discomfort in a person.

It should be noted that nervousness is associated with physiological and psychological characteristics of the individual. For example, with the type of her nervous system or temperament. A person begins to get nervous in situations where he is afraid of failing, doing something wrong, or being rejected. If in the current situation a person cannot calm down, but is constantly in a state of nervousness, he experiences the following conditions:

• Decreased mental activity and unfocused attention;
• Loss of control over one’s own facial expressions, intonation, and gestures;
• Exacerbation of chronic diseases and development of new ailments;
• Focusing on unimportant points.

Nervousness is an individual trait of each person. In this regard, all people experience and are nervous in different ways. In one person it manifests itself in an outburst of violent emotions, while in another it manifests itself in isolation and alienation from the real world.

Psychologists are confident that every person can get rid of nervousness in critical situations and gain self-control. After all, in our lives there are very few reasons to be very worried and worried. Mostly we get nervous unreasonably and over trifles.

How to calm down after a quarrel

Separating from a loved one is always difficult, regardless of whether you have lived with your significant other for only a year or more than ten years. Female representatives react quite sharply to divorce, falling into a state of stress and mental imbalance. Psychologists first of all recommend that women calm down and not be nervous in the situation that has arisen. In addition, you can take advantage of some professional tips to help you master with your own feelings and emotions:

• Don't torture yourself with endless worries. After all, time will put everything in its place, and your torment will be in vain.
• If you feel that you treated a man incorrectly, you should admit your guilt and ask him for forgiveness.
• Look at the fight with some positivity. After all, in the near future, reconciliation with your beloved man is possible, which will give you many positive emotions.
• Take your mind off sad thoughts. To do this, visit the gym, go to the cinema or enjoy the beauty of nature.
• Chat with friends more often and make new acquaintances with interesting people.

In addition to the tips listed above, psychologists do not recommend restraining your own emotions. If you want to cry, then don't hold back your tears. After all, unrealized emotions can cause various neuroses, depression and other mental disorders in a woman.

In order to no longer be nervous about a quarrel with your loved one, completely refocus on yourself. First, raise your self-esteem. To do this, go in for sports, change your appearance with a new hairstyle or makeup. You can also radically change your image, and even your place of work.

In addition, surround yourself with loyal friends and good acquaintances, communication with whom will definitely help you take your mind off your problems.

Herbal infusions of mint, valerian, lavender and chamomile, as well as relaxing baths with essential oils, effectively help to calm down. Do not forget to also rest on time, since adequate sleep is the best solution many problems.

So, all the above tips are not complicated. They will help you quickly cope with your worries, and also restore lost harmony with the world around you and yourself.

How to control yourself before an important event

Sometimes it is very difficult to maintain composure and mental balance before any important event in your life. This could be a difficult exam, an important meeting or a speech. So that everything goes well and you show best result, you need to remain calm and focus on the goal. In addition, you should definitely think about a positive result, and completely throw thoughts of failure and failure out of your head.

• Take a deep breath for 4 seconds;
• Hold your breath for 2 seconds;
• Exhale gradually over 4 seconds;
• Hold your breath for 2 seconds.

It should be remembered that when performing this exercise you need to breathe not from the chest, but from the stomach. After all, it is diaphragmatic breathing that normalizes the heartbeat and has a calming effect on the body.

During breathing exercises, concentrate only on breathing and do not think about upcoming events. In a few minutes you will become an absolutely calm person.

In addition, you can use two effective methods that will help you stay calm before an important event or event. Let's look at them in more detail:

• Create a visual image in your mind. Psychologists recommend relaxing, catching your breath, closing your eyes and imagining white, clear water that gives you coolness and cheerfulness. The water should flow into a deep funnel. All your worries and troubles go away with it. Then take a deep breath and open your eyes.
• Perform a neck and shoulder massage. Go to the bathroom, wet your hands in cool water and begin massaging your neck and shoulders. At first the movements should be slow, and then more active. After the massage, wet the neck area again with cool water.

If breathing exercises and your psychological attitude did not help you get rid of your worries, try to demonstrate external equanimity and calm. This will help you achieve inner peace and give you confidence.

First, eliminate the habits that appear in critical situations: tapping your fingers, walking in different directions, fidgeting in your chair, etc. Try to control your own emotions. In addition, stop rushing and getting nervous over trifles. After all, because of the rush, you will instantly lose composure and calm. Before an important event, set yourself up only for success, and also radiate confidence in own strength, despite external circumstances.

How to maintain mental balance at work

Everyone has encountered a situation where disagreements arose in the workplace with the team or boss, or when important projects or business meetings were disrupted. As a result, negative emotions overwhelm a person, he begins to lose composure and control over the situation. To instantly relieve stress, psychologists recommend doing the following:

• Wash your face. This procedure will help you relieve tension. Use cool water to wash your face.
• Perform breathing exercises. Simple exercises will help stabilize your pulse rate and heartbeat, and calm your nervous system.
• Drink herbal tea. Warm drink made from various medicinal herbs will help restore lost emotional balance. If you don’t have herbal tea on hand, you can brew regular black tea with mint.
• Take a break from work. Try to switch to a new object, and also listen to your favorite tunes, call a loved one, or do some other activity. physical exercise. Changing the type of activity will help you quickly escape from problems.
• Communication with colleagues and friends. A conversation with people close to you will help you look at the situation from a different perspective, and will also distract you from negative thoughts. In addition, you will quickly find a way out of an unpleasant situation.
• Go for a walk. Fresh air and walking will help you cope with emotions and stabilize the nervous system.
• Put the situation on paper. Take a blank sheet of paper and describe in detail the situation that made you worry and nervous. After this, you will definitely feel better, and the problems that arise will not seem unsolvable.
• Abstract yourself from problems. Pleasant fantasies will help you cope with depression or stress that arises after troubles at work. You can imagine yourself on a beach with golden sand or on a desert island.

Every person should have his own effective way which will help you stop being nervous. In addition, psychologists recommend following the following simple rules:

• Rationally plan your own working day;
• Study labor activity only during working hours;
• Learn to say “no” to managers and refuse new assignments.

These rules will help you save your energy and not waste own time in vain, and will also save you from overwork at work. Strive to get only positive emotions from work and not get nervous over little things.

Methods to control your emotions

To learn to control your own emotions, it is important to strengthen your nervous system every day. This will help you be more relaxed and calm in stressful situations. Psychologists are confident that thanks to these methods you can stop being nervous over trifles and quickly restore emotional balance. Let's look at them in more detail:

• Learn to meditate. This effective method relax the nervous system and get rid of stress.
• Lead a healthy and active lifestyle. Proper nutrition, taking vitamins, and exercising will help you cope with any troubles that arise very quickly.
• Spend a lot of time outdoors. Walking after work and active walking will help strengthen the human nervous system.
• Learn to do breathing exercises. This breathing technique will help you restore emotional balance in any situation.
• Eliminate all bad habits. Don't relieve stress by drinking alcohol, smoking, drinking too much coffee, or overeating. Such methods of relaxation will have a detrimental effect on your health.

In addition, learn to sincerely rejoice in your own successes, and perceive failures as a temporary phenomenon. At the beginning of the day, think about what good and pleasant things can happen to you today. Focus yourself on a positive outcome and good mood, which will not leave you during the day.

Try not to get nervous about events that you have no control over. For example, the weather forecast or the dollar exchange rate. Plan your day correctly, deciding first of all the most actual problems. If you need to implement a large project, complete it in several stages. This will help you not to be nervous about missing deadlines for completion. Learn to manage your emotions, relax and enjoy life, and you won’t have to worry about trifles.

Every day we find ourselves in many stressful situations that in one way or another affect our general emotional state. Of course, we can try to reduce their number or treat them with a dose of healthy irony, but, as practice shows, this is more difficult to do than it seems at first glance.

That is why it is necessary to learn to cope with stress as quickly as possible in order to keep not only your nerve cells in order, but also your mood. In this material we have collected eight ways to calm down.

Aromatherapy

It is no coincidence that aromatherapy is gaining more and more authority, if not in medicine, then in near-medical practices. When you smell a certain smell, it directly affects the brain tissue in your nose, resulting in all sorts of pleasant effects. Thus, essential oils of sweet orange or ylang-ylang can block the action chemical substances, which cause negative emotions. So keep a small bottle of essential oil in your makeup bag so that a few deep breaths will make the world brighter even in the most difficult situation.

Hot drink

“I should note that since you are upset, I am supposed to offer you a hot drink,” he said in one of the episodes of “Theory big bang" Sheldon Cooper. And such behavior has a completely scientific basis. However, not any hot drink is suitable, but only a drink with a detox effect - rosehip decoction, herbal or green tea. Due to the fact that these drinks cleanse the liver of harmful substances, they also help stabilize blood pressure and naturally relax the body.

Jumping on a trampoline

No, this is not a joke. Carefree movements, in which there is no systematization, help the body get rid of tension. Jumping on a trampoline helps you feel like a child, supports the lymphatic system and has a relaxing effect on all systems that are affected by stress. Don't have a trampoline? No problem. Jumping rope or dancing to your favorite music will have the same effect.

Relaxing bath

If you are increasingly taking a shower rather than a bath, then you are missing out on a lot - including in terms of relaxation. Hot bath with foam is an ideal way to take a “break from broadcasting”, concentrate on your own feelings and ask the whole world to wait a little. Take care of bath products with your favorite scent ( universal option- lavender) so that the pleasure is complete.

L-theanine

The powerful amino acid will provide you with a feeling of calm in just 20 minutes, which is especially convenient if you are feeling extreme anxiety at work right before an important meeting. Moreover, experts note that L-theanine is one of the supplements that can combat all types of stress. An additional bonus is the fact that the product works without side effects such as drowsiness, apathy and excessive relaxation.

Breathing practices

Taking a few deep, meaningful breaths is a great way to bring your mind and body into balance. You may think it's too simple, but the magic here is that it actually works. Try to distract yourself from stress and focus on breathing: inhaling for five counts and exhaling for ten, subject to several repetitions, will help you balance your thoughts and make the only right decision. By the way, breathing practices are an important component of yoga - so if you are focused on long-term results, you may want to purchase a subscription to the studio closest to your home.

Escape to the "oasis"

When panic strikes you, one of the the best ways your personal oasis will be able to cope with the tension that has arisen. This could be a place in the office that you really like, a coffee shop around the corner, your own balcony, or even a mental oasis in which you go to the Cote d'Azur, where you spent an unforgettable vacation a few years ago (for some, however, this It will be a wonderful summer in the village with my grandmother between the fifth and sixth grades). Five minutes will be enough to get you back in shape. If we talk about prospects, then try visiting an infrared or regular sauna once a week to forget about all the stress and enjoy the moment as a habit.

Boxing

And again about sports - boxing (including Thai) to cope with fear, anxiety, anger, tears, hysterics and the list goes on. Fitness experts are sure that working with a pear will give you self-confidence, and when it comes to dealing with stress, it will help you resist them most effectively. Today was a hard day? Go to the gym in the evening and get rid of every irritant to make it easier for you to live and breathe.

Fear, stress, and nervous tension accompany a person throughout his life. How to resist these unwanted guests?

Nerves to the limit

Every person has a moment when the fallen burden of problems presses with unprecedented force. It seems that everything is bad, there is nowhere to wait for help, and negative thoughts overload the brain. What to do in such cases? How to pull yourself together and calm down?

Let go of your fears

Often people themselves find reasons to worry. Internal fears, doubts, negative emotions haunt, not wanting to let go of the exhausted body. The more a person tries to stop being nervous, the more he withdraws into himself. At the same time, anger and uncertainty begin to accumulate. How to pull yourself together? The answer is simple. You need to let go of your fears, that is, accept yourself as you are, namely your nature: impressionable and subtle, which reacts sharply to the world.

Enjoy today. Learn to see something beautiful in everyday gray everyday life. Every day is unique. Everything depends only on you. Still worried about something? Are you nervous? Can't calm down? Are you asking yourself how to stop being afraid every day? Remember that positive aspects can be seen in these emotions too. They confirm the fact that you are alive, and everything else is fixable. Don't hide your fears inside yourself. Don't let your emotions control you. By acknowledging them, you will stop dwelling on the negative things that bother your mind, and, accordingly, you will stop being nervous. Freed from fears, you will gain harmony in your soul and learn to see something pleasant in every day. And this is already an achievement!

You need to pull yourself together

There are several methods to control yourself when under stress. Let's look at each of them in more detail.

First, find and eliminate the cause of the concern. Understanding it means half solving it. But there are some things that are often very difficult to cope with, such as a crisis, for example. Therefore, they can only be experienced.

Secondly, change your attitude towards the problem. This method really works; if a person had a desire to correct the situation for the better.

Third, stop getting annoyed and do nothing. In this case, first think about where this can lead you?

Moral relief

First of all, you should pull yourself together. They will help following methods, answering the question “how can you calm down quickly”:

Ways to protect yourself from stress

Stress occurs from overstrain of the nervous system. It is necessary to get rid of it. Below we will describe ways in which you can protect yourself, distract yourself from the negative, and they will also tell you how to pull yourself together.

1. Sports activities will distract you from stress, and the increased physical activity that accompanies them will benefit your health and shape your figure, which will give you greater self-confidence. Exercise until you are completely exhausted. A sporting spirit will distract you from depression.
2. Hard physical work can also calm frayed nerves. For example, get a job as a cleaner of office premises and start working “extremely” so that, except for rest, no more thoughts arise in your head.
3. Exercise for the eyes. A simple exercise aimed at results. Move your eyes very quickly, as if you were shooting lightning. This high-speed movement will promote relaxation and distract from negative thoughts.

Getting rid of anger

Stress is often a consequence of relationships between people. As a result of unpleasant communication with a negative person, anger begins to accumulate in a person and irritation grows. To get rid of them, you must follow the recommendations described below:

1. Choose a room for privacy. Close the door. Take a pillow and place it in the corner of the sofa. And start hitting her hard, throwing out your anger. Think about the person who offended you. You will certainly feel relief after beating the pillow, stress will fade into the background, and the person who offended you, although not for real, will be punished.
2. Seclude yourself in the room where the mirror is located. Start a dialogue with your reflection, expressing everything that you have accumulated towards the person with whom you are very angry. You can even shout at him and throw threats at him. Just don't break the mirror. This is a bad omen.
3. Contact with water will help cool quickly. Wash away all the negativity. You can simply wash your hands with cool water, rinse your face, take a shower, or best of all, lie in a warm, relaxing bath.

Get rid of doubts, fears, uncertainty and anger. Smile more, love yourself and the world around you. We hope you have found answers to questions about how to pull yourself together and calm down after experiencing stress. Take care of yourself and your nerves!

How to calm your nerves? State nervous tension is familiar to everyone, only someone feels it and notices it, and someone gets used to it and lives in such a permanent frozen bundle of nerves all their lives, solves problems, builds the future, naturally complaining about inefficiency and many problems. Most reliable way put the nervous system in order - improve the area of ​​life that causes increased nervous excitement or solve one problem that prevents it from functioning normally. The method is excellent, effective and you should definitely strive for it, but it is also long-term and demanding high degree awareness. In the meantime, you are moving along the path of eliminating the cause of stress factors, learn to take care of yourself and reduce the level of nervousness on the spot, albeit with temporary methods that do not eliminate the problem, but help you survive the crisis.

How to calm your nerves and relieve stress?

In order to know how to quickly calm your nerves, read about breathing practices and go to a practical lesson dedicated to this (practised in yoga studios, massage rooms and specialists in body-oriented therapy). Breathing affects physical and emotional well-being and can regulate stress and anxiety levels. Organize the space in a way that is comfortable for you in order to get the maximum amount of rest, find time for self-care (it is not necessary to make a forced march to beauty salons and shopping malls, it is enough to give yourself rest when you don’t have to think or do anything, which is extremely important in a state of mind). stress). Taking care of your body will give you back some energy - massages, exercise and proper nutrition work wonders and dissolve stress into thin air.

In a fast pace of life with maximum stress and information overdose, knowledge of how to calm your nerves and relieve anxiety should be present in the luggage of every person. As with any problem, before talking about solutions (treatment), it’s worth saying a few words about prevention, because It is usually easier to prevent a deplorable state than to get out of it later.

There is an opinion that ours are born from our response to the situation, i.e. It is not the situation itself that is stressful, but only our reaction to it. Of course, there are cases where it is impossible to regulate your condition and choose to laugh at failure rather than spend hours stressing over it. But most of the problems that create a chronic state of stress and fray the nerves bit by bit are not very significant. You can worry about a reprimand from your boss until you decide to quit, or you can step back and understand that he was just in a bad mood and feel sorry for him. You can freak out about the constant rain, or you can buy cool yellow ones rubber boots and jump in puddles. By adjusting your point of view in this way, looking for positive aspects in everything, you can protect your nervous system.

If there was a mistake somewhere with prevention or an event occurred that really unsettled you and now you are sitting and thinking about how to calm your nerves, relieve anxiety and fear, it means protective functions your psyche has suffered and you need to quickly regain your ability to think, which is paralyzed by fear and anxiety. The best help in this matter is to focus on your body, starting with controlling your breathing, trying to make it as deep and slow as possible, if you can move from the chest to the abdominal. If you breathe for a certain time at a constant pace with such breathing, the production of adrenaline will stabilize and you will gradually stop shaking. After that (or during, focus on your own sensations), stretch the muscles of the body - twist the joints, stretch the muscles of the neck and arms with your hands. This practice, which addresses the physical method of regulation, is suitable if you are worried about how to calm your nerves before an exam.

But this impact is aimed at a targeted and single impact, after which it is necessary to analyze the situation in order to find the reasons that caused such a strong emotional reaction and work on them separately in a calmer environment, possibly with the help of a therapist.

How to calm your nerves in 1 minute?

People have different resistance to stress, strength and stability of the nervous system - this is what determines who is exposed to stress and how (speed of occurrence, duration, strength of nervous excitation). It is not always possible to step away from work, take a break and deal with your condition, and you should know how to quickly calm your nerves even in a situation with limited time. Several options have been monitored and developed to help replace nervous tension with a calmer response to the situation literally within a minute. Decide which is preferable on the spot, based on the situation, because the methods of how to calm your nerves before an exam and how to calm your nerves after an unpleasant conversation can differ significantly.

Working with visual reality helps to switch from an unpleasant factor and make its influence less destructive. Changing the visual picture is possible by purposefully shifting the gaze to pleasant and calming stimuli, or with the help of one’s own and the presentation of harmonizing images (white light, waterfall). To work with your own resources, you should take a comfortable position, preferably sitting, in order to remove muscle tension as much as possible, normalize your breathing, making it deep, even and rhythmic, and then draw the most detailed pleasant picture in your imagination. Images of water washing you from head to toe or putting a barrier between you and an unpleasant influence help a lot. Water can be replaced with white, sparkling light, which fills every cell, expelling darkness and negativity.

The beneficial and calming effect of water extends not only to visualization methods, you can also use it physically. When time is limited, you will need a tap with running water and closed door so that no one disturbs you at this moment. You should lower your palms under the cool water and hold it there for a while, noticing and concentrating on the sensations of your body from contact with the streams. Then you can massage your neck, shoulders, fingers, and tubercles behind the ears with wet fingers. While in the bathroom, you can use a towel to relieve muscle-emotional tension; for this you need to make twisting movements, and the more effort you put into this kind of squeezing, the better. After you feel that this is the maximum tension of your hands, release them in relaxation, repeat several times. Around the third repetition, when you relax your hands, you will feel emotional relaxation, which is explained by the connection between the physical and mental state.

Drinking sweet water (preferably regular water with sugar or honey) helps relieve acute stress or is even used to help witnesses of accidents, fires and other unforeseen situations.

These methods will help reduce the critical level of nervous tension, which will make it possible to control your behavior and logically analyze the situation. You need to maintain your body and cope with the consequences of a nervous situation after the event, but these are longer-term methods.

How to calm your nerves at home?

To normalize your emotional state you can do a lot within the walls own home. Common and effective method is the bath. It is worth clarifying a few details to increase the impact: the water should be warm, preferably with aromatic soothing salts and aromatic oils; you should take such a bath for no more than twenty minutes, and then go to bed. This may be a one-time procedure, but if you take a month-long course, you will strengthen the nervous system and prevent further nervous exhaustion.

How can you calm your nerves at home? Incorporate music into your daily routine, playing in the background in your home or on your headphones while you move around the city. Only to restore your nerves is it worth choosing music - for this you can use special collections of music therapy, relaxation collections, classics, good recordings natural sounds. An important point is to listen to calming music constantly, in a certain course (for example, an hour in the evening for a month, or in the morning on the way to work) - the main thing is that there is a system and consistency in this, and not random use.

Diversify your tactile sensations, because it is their lack or monotony that impoverishes the body’s resources. It’s good to communicate with animals, play, pet, walk barefoot at home, which will add stimulation and activation to the points, which are a mirror image of many organs. While cooking, try immersing your fingers in various grains and products, feeling their texture, and simply sorting through beans is a very meditative activity.

By the way, by waking up half an hour earlier and devoting this time to meditation, you will feel how you have become calmer about troubles. Choose what you like best - already recorded texts, just music or yoga classes. In addition to relaxation and calming meditative activities, active physical activity has an excellent effect on relieving nervous excitement - running, strength exercises and swimming help relieve the tension accumulated during the day, and punching a punching bag or engaging in another type of struggle helps to cope with unresolved aggression. Walk more; if you don’t have time for a purposeful walk, then at least diversify your work-home route.

How to calm your nerves if everything is driving you crazy? Find activities that fill you with energy (hobbies, charity, exciting research) and devote your free time to these activities instead of being stuck on social networks. In addition to developing your own personality and possible financial improvement, you receive a positive emotional charge and a sense of meaningfulness of what is happening and your own not empty existence.

If your nerves are weakened, you can dampen the excess excitement with sedatives and sleeping pills, without going into details of the occurrence and course of this condition. We do not take into account extreme cases of impaired nervous activity, when drug intervention is indispensable, and we suggest trying it first psychological methods on the use of hidden resources.

How to calm your nerves, relieve anxiety and fear? With stress and nervous tension, muscle spasms and hypertension occur; this occurs due to the blocking of the body’s natural reaction to factors that exceed the norm. IN natural conditions two reactions - either attack or flight, and with any of the reactions natural systems the body triggers a reaction in the muscles to perform the required action. Since in society we stop and suppress most of these reactions, and the muscular reaction is launched, supertension is formed, which can then manifest itself in tightness and stooping. This can be felt well at the peak of a stress reaction, when no amount of volitional effort can make a person relax. It is through the release of muscle tension that psychological tension is relieved.

Start with breathing to saturate the body with oxygen and normalize the experience of emotions. During intense experiences, breathing becomes difficult; some people stop breathing altogether or breathe in fits and starts. The primary task is to restore the respiratory rhythm, so that inhalation smoothly flows into exhalation and this process is continuous. Watch the smoothness and depth of your inhalation. After your breathing is established, do a little exercise - its goal is not to improve physical fitness, but to work and feel every muscle and joint. Accordingly, the joints need to be rotated and the muscles pulled. After stretching, you will be able to localize the tension in a specific area or even several, after which you can stretch them. Perhaps, with strong physical pressure, it will be painful or unpleasant for you to knead some areas of the body, but you should continue massaging until the discomfort disappears and the muscles become soft. At the end of such a warm-up, shake your whole body well, trying not to control your movements and not think about how you look, but to jog your relaxed body as much as possible.

For less crisis moments, meditation and yoga are suitable with targeted immersion in those moments that usually cause a stress reaction in order to work through the origins and find internal possibilities and ways of resolution. You can undergo a course of psychotherapy and develop your own strategies for overcoming nervous tension, as well as options for creating space in such a way that you are less likely to find yourself in unnerving situations.

How to calm your nerves and relieve stress? Advice from psychologists on this matter is as follows: you should take care of your nerves regularly, and not just when it hits you. Don’t overwork, organize quality and productive weekends, get enough sleep and in comfortable conditions. Define your weak spots and sources of stress, stay away from those that you cannot influence and sort out those relationships or processes that are important but do not suit you. Remove unnecessary discomfort from your life in the form of trash in the apartment, shoes that rub, uncomfortable clothes and a ticking clock. The fewer small annoying factors in your life, the stronger your nerves and the greater the chance of not breaking down at a crucial moment. To experience emotions, include sports or just regular walks in your life, wash the dishes to cheerful music, dance, and don’t hold back your tears. Do everything to throw out your feelings - you can write, sing, draw, tell stories best friends or random fellow travelers - the main thing is not to keep it to yourself.

Maintain adequacy and moderation in everything, watch your reactions, listen to your feelings. If yoga doesn’t help, the bath doesn’t work, the pressure has risen from nerves and your hands are shaking, if this condition doesn’t go away for days, then stop tormenting aromatherapy and ruining your body. If the symptoms do not go away, you should consult a doctor and use possibly herbal tinctures, possibly medications, depending on your condition. Nerves are not just a bad mood, overstrain affects the entire body and many organ systems, and a nervous breakdown leads to hospitalization and a long recovery.