How not to be nervous? Sedatives. How to calm down and not be nervous

How to calm down if you are very nervous, it becomes... topical issue everyday life. External conditions create more and more stress, and internal system not ready for recycling and environmentally friendly response to the emerging load. But you should look for a way out of this general state of humanity by independently identifying the area that causes your personal discomfort and makes you nervous. Conventionally, we can identify several general reasons, which can be broken down into individual ones.

Increased sensitivity to responses from the outside world increases the threshold and likelihood of a stressful situation occurring. With a developed personality, the inability to accept criticism, the desire to take everything personally, even everyday worries can become the cause of nervous experiences (when a crowd laughs nearby, thoughts will arise whether it’s at you, a disapproving look and rudeness of the seller will be perceived as a personal insult). Reducing the importance of the opinions of others and the desire to evoke only a positive assessment from everyone significantly reduces stress levels, saves a lot of energy and establishes true contact with reality, where it turns out that no one cares what you do or what you look like.

The desire for constant pleasure, bringing things to an ideal state, complete independence and increased responsibility can provoke chronic high level internal tension. In such a state, everything can drive you crazy, not to mention significant problems. Therefore, it is relevant to constantly pay attention to the level of your workload and emotional comfort, search for your own sources of stress relief, so that crisis situation don’t look for options on how to quickly calm down and not get nervous.

You can search for options on how to calm down if you are very nervous for a long time and carefully; you will discard some because of their duration, some because of inaccessibility, some because of reluctance. In fact, you can deny it for a long time and with the help of any excuses, but in practice there are a sufficient number of ways to cope with frayed nerves quite simply and quickly.

In the fight against nervousness, sports, physical activity and generally working with the body are an invaluable ally, since it is the somatic side that takes the maximum part in responding to the resulting nervous tension, changing the hormonal balance and processing the splashed adrenaline. Incorporate into your daily routine, if not a full-fledged workout, then exercise or walking, instead of sitting in front of the screen and taking public transport. The more movements you make, the more opportunity your nervous system will have to process accumulated stress. After a difficult conversation or an unpleasant event, when the passions inside have not subsided, it will help to throw out the negative ones by jogging or punching a punching bag, and then you can arrange a relaxation session in the form of stretching, massage, or lying quietly and consciously relaxing the muscles.

Besides physical activity our body, and therefore our psyche, depends on water metabolism and the fullness of the body. The common advice to drink water, no matter how funny it may seem, is one of the most effective, even in situations of serious and extreme stress. During an adrenal crisis, the body requires more water to normalize the level of the jumping hormone; you can add a sweetener to the water, since stressful situations include hard work the brain is working on finding a way out of the situation, and this work involves the absorption of glucose. Replenishing the hydrolysis and glucose balance helps the body return to normal faster. In addition to crisis situations, drinking plain water helps avoid dehydration (an almost universal phenomenon in modern world), which, at its most pronounced stage, intensifies the experience of anxiety and. In general, focusing on the needs of your body and a subtle sense of its changes can suggest your personal ways to quickly calm down and not be nervous.

In a situation where you are nervous right now, and you need to react calmly, try to distract yourself from the words and intonations flying in your direction and concentrate on something extraneous. You can control your inner attention not only by directing it into conflict, but by switching it to considering the details of the cut of your neighbor’s jacket and thinking about where to get the same buttons, you automatically leave the nervous situation by a few percent. Ideally, the annoying situation must be left completely, and not just mentally, i.e. if you meet your ex at a party and cannot react calmly, then leave, if the boor is in the habit of taking you out peace of mind comments on the social network, then throw him into a ban. Try to endure and try to create an imaginary image well-mannered person should not be confused with adjusting and wanting to be comfortable. In any situation, your living space and mental well-being are your concern and responsibility; superheroes will not appear to save you from hassle.

If, after getting out of an unpleasant situation, your nerves are still stretched like ropes, then you can deal with the remaining tension by immersing yourself in other matters. You should choose them in such a way as to be completely carried away into another world - watching a movie is unlikely to work here, because the same mental replay of events in your head will continue as without it. Sport game, unraveling intrigue among acquaintances, traveling to the suburbs to get new photographs - active, dynamic, captivating you completely and igniting the fire of excitement.

Crying and laughter help you stop being nervous - with the help of the first, you release excess tension and get the wonderful result of mental lightness after half an hour of sobbing, while other methods can take a day; and with the help of the second (especially sarcasm, irony, black humor), the situation decreases in importance, and perhaps even acquires new contours and nuances.

Study how your personal nervousness works, what bothers you, and what helps you stay normal. You can try to exclude situations that threaten your peace of mind, edit them into acceptable forms, or prepare for them. Naturally, being fully armed and never freaking out is beyond anyone’s control, but you can minimize the damage by doing research on your own inner world, sore spots and blind spots, as well as providing preventative ongoing support for the condition nervous system. Maintaining and caring for yourself is not difficult and involves quite general principles healthy eating and saturation with various microelements, maintaining an activity regime, taking care of the quality of sleep and rest.

How to learn to calm down and not get nervous after a quarrel?

A quarrel, especially with close people, knocks you out of balance, but at the same time requires quick calming so that subsequent constructive dialogue and the search for ways of reconciliation are possible. During nervous excitement, our breathing changes, and calming down should begin with stabilizing the respiratory process. During a quarrel, we tend to breathe often, too deeply, exposing the body to hyperventilation, then for several minutes we need to control the duration of inhalation and exhalation, forcibly stretching the duration and normalizing the depth. If the quarrel is frightening, then involuntary cessation of breathing is possible due to reflex mechanisms (hiding, pretending to be dead so as not to get hurt). Restore the integrity and coherence of breathing - your task is to achieve breathing without pauses, so that inhalation smoothly flows into exhalation.

You can leave the house to get some air. It is important to let your partner know that you will return once calm has been restored, so that your behavior is not misinterpreted. During a walk, you will be able to assess the situation without the influence of another person and emotional pressure; you can also relieve emotional stress by running, shouting, or tearing paper. If you don’t have the opportunity to physically remove yourself from the common space, then take a time-out to sort things out, let it be half an hour of silence, during which no one makes any claims or makes peace. Stopping and exiting the active phase will help restore your condition, reduce the amount of time required for rehabilitation, and also protect you from unnecessary words, decisions and actions made under the influence of feelings.

In the period after a quarrel, when the jitters do not let you go, direct your attention to relieving tension. If you left some words unsaid, then write them in a letter (then re-read it in a calm state and decide whether to show it to the addressee). Feelings can be expressed in colors and movement. If there is an opportunity and an appropriate level of trust, then you can talk the situation over with a friend, just don’t ask for advice, but ask for support. Contact with water helps to get rid of negative experiences - take a shower, washing away the nervous negativity, or at least rinse your face or palms, hold them under running water - it will give a little calm, a break from the sweeping stream of thoughts.

Relieving stress after a quarrel with alcohol may seem like a tempting idea, especially for those for whom the showdown ended in a breakup, but resorting to this option is undesirable. Negative feelings will not be experienced, but if pushed deep into the psyche, problems will not be solved, but the physical and mental state may worsen.

Keep in mind that quarrels are a normal process for relationships. If it is easy for us to always remain friendly with people we don’t know well, this is only due to the short time of contact and common claims, and even then, if someone encroaches on something that is significant to you, then a showdown cannot be avoided. In close relationships, quarrels are an indicator of closeness and the process of getting used to each other, who goes through this period in what way depends on the mental characteristics and capabilities of the people, but there are no relationships without quarrels. The only thing that can make you happy here is that a person who is not indifferent to you makes claims, swears and tries to do good. We don’t waste our neurons on indifferent people.

The fast pace of life, various problems, lack of rest, all this negatively affects the activity of the nervous system. In this case, information on how to calm your nerves will be relevant and useful. There are many different options with its own characteristics.

What to do to calm your nerves?

It's strange, but modern people you need to learn to enjoy life and... Psychologists give some tips on how to calm your nerves without drugs:

1. Breathing practices give good results. To quickly calm down, you need to straighten your shoulders, straighten your back and take a deep breath, and then exhale slowly. After this, take a short break.
2. The best way Calm your nerves and do what you love. Hobbies help you relax, clear your thoughts and get a charge of positive emotions.
3. Take a contrast shower or a relaxing bath with aromatic oils.
4. It is recommended to use aromatherapy for calming, so you should inhale or massage using lavender, lemon balm, tangerine, basil, chamomile and bergamot ether.
5. Simple and effective method how to calm your nerves - do it. Gently run your fingers over your scalp. After this, rub your cheeks, forehead and temples.
6. Go for a walk to get some fresh air. Physical activity is no less effective, which helps to “shake yourself up.”

There are a huge number of means and methods that can be used in stressful situations to calm down. There are various energy practices, spells and prayers that help stabilize the functionality of the nervous system. If you are wondering how to calm your nerves at home, then you can use available medications or folk remedies that have no side effects.

What medications can I use to calm my nerves?

Medications that help in stressful conditions are a large group, and they affect the nervous system. For those who are interested in what works well to calm the nerves, you should pay attention to the following drugs:

1. Tranquilizers. The drugs are good at relieving anxiety and calming, but they are addictive, so they are only allowed to be taken under the close attention of doctors. Known tranquilizers: Lorazepam and Atarax
2. Sedatives. They use bromine or plants as a base. Such products have a gentle effect on the body and have virtually no effect. side effect. These are often used sedatives: "Valerian" and "Barboval".

How to calm your nerves with folk remedies?

Since ancient times people have been using different plants for the treatment of numerous diseases, and all thanks to their beneficial properties. The following folk remedies are popular:

1. The most famous calming herb for nerves is mint, from which you can make an infusion. Pour boiling water (200 ml) into a large spoon of dry mint and leave for 40 minutes. The infusion should be taken twice a day, morning and evening.
2. Many people know that chamomile calms the nerves and should be used to make tea. According to classic recipe You need to pour boiling water (200 ml) over a large spoon of flowers and leave under the lid for half an hour. All that remains is to strain and drink warm.

Prayer to calm your nerves

Believers can seek help from Higher powers. Sincere prayer pronunciations will help cleanse the soul, calm down and tune in to a positive mood. When figuring out how you can calm your nerves, it is worth pointing out that prayers can be read daily in the morning to get a boost of energy, and also in difficult moments when urgent spiritual help is needed. Read the prayer three times and, if possible, do it in front of the icon of the Mother of God.

Mantra to calm your nerves

Divine vibrations have different effects on a person as they help connect to cosmic energy. When a mantra is repeated, a powerful positive beam of energy is created, dispelling negativity. If you are interested in how to quickly calm your nerves, then you can use a simple mudra - "OM NAMO BHAGAVATE VASUDEVAYA". It calms the soul and eliminates negative energy. It is better to repeat the mantra 108 times, but if this is too much, then keep in mind that the number of repetitions should be a multiple of three.

Mudra that calms the nerves

With the help of a popular Eastern practice, you can learn to use cosmo-bioenergy for your own benefit, for example, to combat stressful condition. Mudras are a great way to calm your nerves at work or anywhere else. The most effective combinations:

What foods calm your nerves?

If you feel emotional stress, fatigue or a bad mood, then you can eat foods that help calm your nerves:

1. It has been proven that the components of sea fish calm the nerves and block the production of cytokines - substances that provoke depression.
2. Spinach leaves contain vitamin K, which activates the synthesis of hormones that improve mood and help better cope with stress.
3. Honey calms the nerves well, improving cell nutrition and reducing the excitability of nerve endings. If you want to calm down, then just suck on a spoonful of honey.
4. IN citrus fruits contained ascorbic acid, lowering the level of cortisol (stress hormone). Scientists claim that you can calm down even just by peeling an orange.
5. If you're looking for a quick way to calm your nerves, then it's worth knowing that even a small piece of dark chocolate can lower cortisol levels, which can help you calm down. Scientists believe that sweetness affects the level of dopamine in the body and causes a feeling of relaxation, and it also contains tryptophan, which is important for.

Therefore, it is very important to strengthen yourself physically and mentally in order to withstand any storms in life.

Responsible exam, transition to new job or a rush job in your previous job, problems with your boss or colleagues, quarrels with friends, financial difficulties, discord in the family, problems with children and relatives - you never know there can be situations when you have to worry more than usual! In such a situation, you are not far from a nervous breakdown! How to calm the nervous system and achieve spiritual harmony?

Calm, just calm!

Increased physical and mental activity, especially in a stressful situation, often causes the appearance of a persistent focus of excitation in the central nervous system. And if a person, in addition, is naturally endowed with anxious and suspicious character traits, then do not go to a neurologist - he has increased nervous excitability.

It is impossible to completely eliminate stress and overexertion from our lives. But it is quite possible to harden your body so that it can calmly withstand any disasters. To bring the nervous system into a stable state, follow simple rules.

1st rule. Get enough sleep. The main symptom that the nervous system has become agitated is insomnia. Accordingly, in order to prevent loosening of the nerves, you need to follow a sleep schedule: go to bed and get up at approximately the same time, and spend at least 7-8 hours in bed. However, these figures are quite arbitrary, since for some people, in order to feel cheerful and rested the next morning, 6 hours of sleep is enough, while for others, they need to spend at least 9 hours in bed. To make it easier and more sound to sleep, you should not go to bed soon after a hearty dinner, or immediately after doing active work(no matter physical or mental). It’s good to give your brain time to prepare for sleep and relax a little. A warm bath with aromatic oils or herbal infusions, light entertaining reading in bed at night is what you need. And here computer games better to postpone until later early time. Hawthorn flowers, valerian, calendula, peppermint, oregano, motherwort, stinging nettle leaves, etc. are suitable for soothing baths.

2nd rule. Avoid noise. Many of us get so used to having the TV on that we hardly notice it. But sometimes aggressive information flowing from screens places an additional burden on the nervous system. Turn on the “box” only to watch programs that really interest you, and the rest of the time let music play at home. Better - classic. Recordings of nature sounds are also suitable. By the way, such audio design is more useful than even complete silence. This was found out by Australian scientists who conducted a study with hundreds of student volunteers on the eve of the exam. Experience has shown that those guys who worked out in silence had faster pulse and breathing and more high pressure than those who listened to classical music. So Mozart can help you!

3rd rule. Spend more time on fresh air . Our brain, although it weighs no more than 2% of our body weight, absorbs 18% of the oxygen the body receives. This means that long walks in the park or in the forest are vital for everyone who is forced to exercise their brains a lot and fruitfully. And also for those who are experiencing a difficult psychological situation at home or at work. Too lazy to walk alone - get yourself a four-legged friend.

4th rule. Use medicinal plants . Calendula decoction will help make your nerves stronger than ropes and eliminate insomnia due to increased nervous excitability - 1 tbsp. spoon of flowers per glass of boiling water, leave for an hour. Drink half a glass of warm infusion before bed. Motherwort is no less effective: pour 15 g of herb with a glass of boiling water. Leave for 20 minutes. Drink 1 tbsp. spoon 3-5 times a day.

St. John's wort also has antidepressant properties. The course of treatment with tea from this plant is 4-6 weeks. 2 tbsp. spoons of dry crushed grass should be poured into a glass cold water, covered, heat in a water bath until boiling, boil for 3 minutes, set aside, leave for 30 minutes, strain and drink half a glass 3-4 times a day.

Well, and finally, a recipe for the lazy: you need to take a pharmacy tincture of hawthorn and valerian fruits, mix in equal proportions. Take twenty drops diluted in half a glass of water before bed.

5th rule. Change your diet. Nerves will become stronger if you enrich your diet with B vitamins and nicotinic acid, which are especially necessary for the proper functioning of neurons. B vitamins help relieve anxiety, relieve fatigue and improve memory, composure and attentiveness, increase learning ability, and prevent stress. Best source This vitamin comes from legumes, especially soybeans. By the way, soy is also rich in lecithin, which is beneficial for normal operation nerves and heart. There is a lot of lecithin in the germs of various grains. Calcium will greatly help the nerves, which promotes the transmission of impulses through the nervous system.

A lack of calcium results in increased anxiety and irritability. Calcium enters the body with milk, cottage cheese, cheese and kefir; from plants it can be obtained in greens, celery, beets and almonds. Another element useful for the nervous system is iodine. Berries are rich in them, cauliflower, buckwheat, sea ​​fish, seaweed.

6th rule. Get some exercise. Daily physical exercise not only develop muscles, strengthen ligaments, the skeletal system, but also discipline, and therefore help to become more balanced and calm. And, in addition, when muscles work, the body releases hormones of happiness - endorphins. This natural stress reliever, which is secreted by the brain, has a beneficial effect on the state of the autonomic nervous system. So let's march!

7th rule. Look at life philosophically. Learn to be reasonable and accept failures and mistakes as a natural part of life, do not go to extremes, do not despair. To have strong and healthy nerves, try to think positively.

Negative emotions weaken the nervous system and weaken internal forces and paralyze the will. Well, the positive ones, accordingly, are the opposite. Remember: everything that is done is for the better!

8th rule. Master proper breathing. Breathing is considered correct not with the chest, as most of us are used to, but with the stomach, or more precisely, with the diaphragm. Compared to chest breathing, it provides more complete saturation of the blood with oxygen, performs self-massage of the abdominal organs, improves intestinal motility, and has a calming effect on the nerves. To master it, you need to imagine that your stomach is balloon, and try to slowly inflate and deflate it several times. It’s better to start training while lying down - it’s easier, and then you can move on to breathing while sitting and standing. Over time, it will be easy for you to do this even at your workplace.

9th rule. Apply water procedures . Nothing strengthens the nervous system more than swimming, as well as rubbing - in a word, any contact with water, because it hardens, calms, stimulates nerve endings in the skin.

A cool shower is beneficial in the morning - it strengthens and tones the central nervous system. In the evening, before going to bed, sedatives are better suited. warm showers or bath. Good workout for blood vessels, nerves and the whole body - a contrast shower.

Stressful situations await us at every step: at work, in public places, at home.

Anyone can experience hostile or aggressive behavior, witness a traffic accident, find themselves in a situation where their health is at serious risk, or simply hear bad news.

The body's reaction turns out to be predictable: the level of adrenaline rises, the heartbeat quickens and breathing becomes difficult. What can you do to quickly calm down and return to your normal state? We offer several working methods that will help you do this in 5 minutes or less.

Slow counting in your head

This method is relevant when you are provoked into an outburst of aggression. To avoid showing uncontrollable emotions to others (especially children who do not listen), the easiest way is to shut up for a few seconds and start counting slowly in your head.

It is enough to reach ten or twenty, each time representing the number as a physical object. By being distracted by visualization, you will gradually return to a resourceful state and are more likely to solve the problem in a civilized way, without screams and hysterics.

Breathing stabilization

Breathing techniques are the first assistants in the fight against stress. Proper breathing will help to significantly reduce adrenaline levels within a few minutes. Scientists explain this by the fact that with uniform breathing, the muscles receive more oxygen, and the amount of adrenaline in the blood automatically decreases. We offer three simple ways breathe in such a way as to quickly calm the nervous system.

Way to calm down 1.

Take alternately 3-4 deep and the same number of quick inhalations and exhalations. Inhale air through your nose and exhale through your mouth. Take a five-second break and repeat the exercise again, and then 3-5 more times. This will help remove nervous tension and stabilize breathing.

Way to calm down 2.

Inhale as deeply as possible at your usual rhythm. Concentrate on each breath and try to breathe correctly, without jerking. This way you will calm the body in 3-5 minutes.

Way to calm down 3.

Take a sharp breath while clenching your fists. At the exit, sharply throw your fingers forward and relax them. Concentrate equally on your breathing and your hands. 10-12 repetitions are enough to prevent a nervous outburst in an emergency situation.

Visual change of picture

In this method, it is necessary to involve imagination and the ability to visualize previously seen objects. To quickly calm down, picture water in your mind. She, as well as objects and background white very good at calming. If possible, take a comfortable and as relaxed position as possible, close your eyes. Inhale and exhale slowly, imagining a seashore or waterfall against a light blue sky with white clouds. Try to feel how the water gently touches your body, enveloping and washing it, and then flows down, taking with it worries and bad thoughts. Maintain concentration for 4-5 minutes.

Contact with water

Move from imaginary water to real water. It is not necessary to take a bath or stand in the shower under the running water - a regular tap with water will suffice. First, prepare: loosen the fasteners on your clothes, let your hair down (if you have it) and get rid of everything that prevents you from feeling light. Open the cool water and place your hands under it.

After a few seconds, place wet palms on your neck and massage it with your fingertips, applying slight force. After 2-3 minutes of massage, wash your hands again and imagine that the circumstances that put you in a stressful state have gone down the drain along with the water.

Dark chocolate or honey

Two or three pieces of dark chocolate will help reduce stress levels and lift your mood. The main thing is not to abuse this method and choose dark chocolate with a high content of cocoa beans - from 60% and above. The editors of the site clarify that a teaspoon of natural honey has similar properties.

And if you can’t sleep due to nervous tension, dilute it in a glass of warm milk and drink it in slow sips. If the stressful situation does not require immediate attention, you will fall asleep within a few minutes.

Light self-massage

The two main areas that need your attention are the head and hands. Experts recommend massaging the first with a regular brush. Comb your hair slowly for 5 minutes - this will help normalize blood circulation and relax the scalp muscles. Additionally, perform acupressure on the area located above the nose between the eyebrows. You just need to actively rub your palms against each other until they become hot.

Aromatherapy

People have been using scents for healing for centuries, and calming the nervous system is one of the few benefits of aroma oils. It is not necessary to turn on the aroma lamp or light aroma sticks; even 2-3 drops of oil, rubbed between your palms, will do. Some compounds successfully neutralize chemical substances, which activate nervous processes in the human body.

Oils of sweet orange, ylang-ylang, lavender, and geranium cope with this function. They calm nerves, help you relax and cope with disappointments, and normalize sleep. If you are away from home, use oils in spray form.

Hot drink

Fans of “The Big Bang Theory” are probably familiar with the personality traits of Sheldon Cooper (he was played by actor Jim Parsons in the series). Sometimes his principles are very useful and can help in a stressful situation. For example, Sheldon always offers a cup of hot tea to an upset friend.

This method works, especially when it comes to herbal tea, chamomile or rosehip infusion. The editors of knowvse.ru checked: these drinks are really capable of stabilizing blood pressure, normalizing breathing and relaxing a tense body.

Easy rearrangement

This method is suitable for those who are trying to quickly relieve stress in a familiar space - for example, at home or in the office. According to Eastern practitioners To get rid of sadness, you need to move 27 objects.

Don't grab it right away upholstered furniture and tables with chairs. Enough to move flower pots, stationery items and decor, swap paintings or photo frames. It may take more than five minutes if you're not used to it, but the result is worth it!

Recording thoughts on paper

If you're about to explode, pick up a pen or pencil, sit down and start writing down what's bothering you. Don't worry: you won't live stressful situation again, but rethink it by putting it on paper, and also take your mind off the main irritant.

To achieve the greatest effect, burn the letter or destroy it in any other way, imagining that the cause of strong anxiety goes away with it.

To assess how tense you are in Lately, the editors of znayvse.ru invite you to take the test and find out: what are you feeling right now?
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Are you prone to fits of rage? You curse everything, kick things and shout obscene words scaring away all the people around? Do you ever feel like your blood is boiling when you're stuck in traffic, receive relatively minor bad news, or simply hear something you didn't want to hear? If this is the case, then you need to find a way to manage your anger before it controls your life. Dealing with chronic rage isn't easy, so it's important to learn how to calm down in the moment and in the long term.

Steps

Calm down in moments of anger

Go for a walk. Walking away from the situation helps you calm down and think things through. It's even better if you can go for a walk in nature, where you can take your mind off the problem and enjoy the beauty of the world around you. Walking will help you burn off some of it instantly. negative energy and move away from the question. If you're having a heated argument, there's nothing wrong with saying, “I'd better go for a walk.”

Resist the first impulse. If you are prone to fits of anger, then it is likely that your first impulse will not be very good. You might want to kick your car, punch a wall, or even yell at someone. Instead, ask yourself if this would be a good and productive action, and stop yourself if necessary. Stop for a moment to understand how you really should act, and think about what will best calm you down.

• Your first impulse can often be destructive and completely unreasonable. Don't make things worse for yourself by giving in to him.

1. Dance. You might think that the last thing you want to do when you're angry is dance, and that's exactly why you should do it. If you feel angry, turn on your favorite uptempo tune and start dancing and singing along loudly. This way, an external stimulus will distract you from negative thoughts.

   • If this method works for you, you can even choose a specific song to play whenever you feel angry.

2. Do a deep breathing exercise. Sit up straight in your chair. Inhale slowly through your nose, stretching it into 6 counts. Then exhale for a count of 8 or 9. Pause and repeat 10 more times.

   • Try to concentrate on your breathing, getting rid of thoughts about what upset you.

3. Count down from fifty. If you start saying the numbers out loud or even in a whisper, you can instantly calm yourself. Try doing nothing during this time so that the only thing you have to worry about is the numbers. Focusing on this simple and specific task will prevent you from becoming overwhelmed with anger and will force you to think about the problem with a fresh mind.

   • If you're still angry, repeat the exercise or even start counting down from 100.

4. Meditate. Meditation allows you to control your emotions. If you feel like you can't control yourself, help yourself with meditation. Try to physically distance yourself from the problem: go outside, onto the stairs, or even to the restroom.

   • Take slow, deep breaths. This will slow down your heart rate. The breaths should be deep enough to allow your belly to expand and contract.
   • Imagine how golden light fills your body with every breath, and your mind relaxes. As you exhale, imagine something black and dirty leaving your body.
   • If you train yourself to meditate every morning, even when you're not angry, you'll feel more calm overall.

5. Imagine something pleasant. Close your eyes and imagine your favorite part of the world, be it the beach you went to every summer as a child or the beautiful lake you still remember from your school days. It can also be an image of a place where you have never been before - a forest, a field of flowers or a beautiful panorama. Choose a place that instantly makes you feel calmer and more peaceful, and you will notice that your breathing normalizes.

   • Focus on every detail. The more details you see, the easier it is for you to distance yourself from angry thoughts.

6. Listen to calm music. Relaxing with your favorite performers will help you calm down and lift your spirits. Music has been proven to make us feel a certain way and bring back memories. It can calm angry or anxious people, even if they don't know where the anxiety is coming from.

   • Classical music and jazz are especially helpful in this regard, but you should find what works for you.

7. Turn on positive thoughts. You will be able to suppress your anger if you focus your attention on positive thoughts. Close your eyes, banish all the negative thoughts that come to your mind and think of at least three positive things. Positive thoughts can be positive aspects of a situation you're worried about, or simply thoughts about something else that you're looking forward to or that makes you feel happy. Here are some examples of positive settings:

   • This will pass.
   • I can bear it.
   • Difficult situations are opportunities for development.
   • I won't be angry forever, this is just a temporary feeling.

8. Learn to communicate productively. In a fit of anger, you may blurt out the first thing that comes to your mind, which will make you even angrier and anger your interlocutor. As a result, the situation will look much worse than it is. If something makes you angry, think about what made you angry, and then express your feelings.

9. Know when to ask for help. Many people can cope with anger on their own, but you may need professional help if:

   • Little things make you angry.
   • When you are angry, you behave aggressively: scream, scream, fight.
   • The problem is chronic and keeps recurring.

10. Join an anger management program. Such programs are quite effective. They help people understand the nature of anger, develop strategies for managing it, and learn to control their emotions. There are many options for such programs, and you can choose what suits you.

    • In your area, there may be individual classes for people of a certain age, profession or life circumstances.
    • To choose a program, look for information about such programs in your city on the Internet. Please clarify your request if you are interested in any specific topic.
    • You can also ask a doctor or psychotherapist to recommend such programs there.

11. Find the right therapist. The best way to stay calm is to understand the root of your anger. A therapist can teach you relaxation techniques that you can use in situations that trigger your anger. Your therapist will help you learn to control and express your emotions. In addition, a therapist who specializes in issues from the past (such as parental neglect or childhood abuse) can help reduce anger caused by past events.

    • There are organizations that provide psychological assistance for free. For example, you can get it.

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