It happens that we are looking for complex recipes to improve quality of life. We think: “If I go to yoga, I’ll immediately become calmer.” And of course, we don’t go to yoga. And we have a heartfelt excuse - why do we feel so bad? There is no good yoga in the area! Sadly...
Nevertheless, there are primitive quick-fix self-help remedies that have been used for centuries in cases of stress, irritation, frustration, in a situation where someone or something is eating your brain out.
They were used for recommendations by general practitioners (and not only) of the old school. One of those who took the patient by the hand, and this already made him feel better. Self-help tips were taught by physical therapists, massage therapists, and athletic trainers. Now advice is more expensive and more difficult to formulate. Self-help is suppressed, this is not a market approach.
And we'll go back to the good old days when self-help was encouraged.
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... Distraction at the same time by contemplating something extraneous, neutral and being carried away by this extraneous thing is the best way not to overthink yourself over trifles.
For example: “However, 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 an annoying situation (aka emotional zone)
Did something make you sad at someone else's birthday? On a picnic? You can’t stand some group, public page, page 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 discharge
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,
- dance,
- 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 Positive reframing of 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 have been worse, it was 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 Verbalization of everything that is on your soul
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!
Here are 12 tips for dealing with stress and the diseases that stress then causes.
These 12 are those that help us and do not require money for it. And the rest is expensive and from charlatans.
35 874 1 Hello, dear readers of our site. Today we will share with you the secrets of how to calm your nerves and relieve stress, how to do it quickly when you don’t have time, or at home when you need to calm down before a new working day.The expressions “restless nerves”, “shattered nerves”, “nerves are naughty”, “faint of nerve”, “nerves to hell” have long entered our everyday life and become familiar. And they all describe a state of excessive excitability, when it is difficult for a person to cope with his emotions, to react restrainedly and adequately to stimuli from the surrounding world.
Often overexcited nervous condition in the everyday consciousness it is already considered the norm, because stress evolves along with progress, and today’s people encounter them more often, and eliminate this problem less often. Thus, this condition becomes chronic, negative behavioral habits are formed: anger is taken out on loved ones and colleagues, and emotional balance is compensated by caffeine, energy drinks, cigarettes and alcohol.
About the reasons: how do nerves become loose?
When the thought comes about the need to intervene in the functioning of their nervous system, then the most responsible ones look for an experienced psychotherapist, the most practical ones resort to drug treatment, and the majority is trying to overcome the problem on their own and looking for answers to the question “how to calm your nerves”? Where to start? To begin with, find the reason that makes you lose your emotional balance.
There are two unshakable conditions that underlie the coordinated work of the entire nervous system - dream And nutrition:
- Healthy sleep is the key to strong nerves
Deep 8-hour sleep has a restorative effect on all organs and systems that have worked hard during the day. Sleep deficiency affects the functioning of the entire body and normal operation nervous system.
- Nutrition: menu for strong nerves
The foundation on which the correct functioning of nerve cells is built is essential microelements and vitamins. All of them have a direct or indirect effect on its work: they reduce muscle tone, regulate hormonal balance in the body, receive and transmit impulses along the nerves, establish interaction between muscles and nerves, maintain stress resistance and performance, normalize sleep, produce anti-stress hormones, etc. . Therefore, the diet should be literate, including variety. healthy products: cereals, dairy, meat, seafood, fish, a variety of fruits, vegetables, berries, nuts, eggs. Then the body will be saturated with what is necessary for the nervous system, nutrients: magnesium, calcium, phosphorus, iodine, iron, potassium, vitamins A, B, C, E.
Causes of restless nerves
- Having a constant stressor(a specific reason or person that negatively affects the emotional state). Find and “neutralize”!
- Negative thinking;
- Weak nervous system. It is possessed by people who are more susceptible to nervous breakdowns due to their suspicious and anxious nature. They are more vulnerable, more sensitive and vulnerable;
- Big city: an abundance of noise, movement, accelerated pace of life. This rhythm of life is not suitable for everyone;
- Work and media overload- all day long they broadcast news from all over the world, plus the Internet, and now we are already overloaded;
Returning internal balance is a gradual and lengthy process. How to calm your nerves so that the results are lasting and long-lasting?
Remedies to combat restless nerves, First of all, they imply advice on changing the nature of interaction with the world:
- No pedantry and ideals. Lower the bar for ideality and correctness, because in life everything cannot be laid out on shelves, according to colors and shapes, strictly according to rules and principles.
- “Time management” in your head. Learn to manage time, manage everything and don’t rush anywhere! Plan your day, highlight the most important things and events, do not waste yourself on vanity and trifles.
- Think positively– do not allow negative thoughts to dominate your mood after watching the news.
- Increase stress resistance– the first three tips will help with this.
There are home remedies to calm your nerves that are easily accessible and require no special training.
How to calm your nerves at home?
Body methods:
The body instantly reacts to stress by producing adrenaline, cortisol (stress hormone), increasing heart rate and increasing muscle tone. This is how the body communicates that it is ready to cope with stress through active actions. That is why, when a person becomes nervous, he feels tension and heavy breathing throughout his body. The most common mistake is to deal with stress by lying down and doing nothing. You need to give the body the opportunity to throw out the heat or help it relax.
Basic tips to calm your nerves:
- Physical exercise (sports, dancing, cleaning)
It is only important to choose an activity to your liking and according to your capabilities: running, cycling, dancing, a walk in the park or cleaning the house, etc.
- Water procedures (warm shower, bath with sea salt)
Water simultaneously affects all external receptors of the body, thereby ensuring maximum results. You can enhance the effect by adding sea salt, soothing herbal infusions, essential oils: lavender, pine, mint, or your favorite scent to the bath.
- Aromatherapy
Aroma sticks and aroma lamps with warm “homey” scents are suitable for this. Girls can, combining business with pleasure, add essential oils to cosmetical tools body care.
- Relaxation
Relaxing to pleasant music and concentrating your sensations on different parts of the body will help calm your nerves and relieve stress. The purpose of such relaxation is to feel your body, consciously tense and relax its muscles in turn, ultimately relieving them of increased tone.
- Self-massage
The skin has many receptors and nerve endings, due to which it will happily respond to a massage with relaxation. If this is not possible, you can independently walk over the scalp with massage movements from the forehead to the back of the head, stretch your palms and soles.
- Walking barefoot
Focused on human feet nerve endings, with the correct influence on which, you can positively regulate the functioning of organs and systems.
Psychological techniques:
- Methods from the “personal piggy bank” (music, books, films, favorite hobbies, viewing photo albums, postcards, activities that bring pleasure).
Music does not have to be classical, it is enough that it is light, pleasant (instrumental, or sounds of nature) and liked by the listener. Books or films are from the category of good and beloved.
There is a wide choice here: baking a cake helps some, writing a poem helps others.
- Counting to yourself
Monotonous repetition of numbers and concentration on counting not only distracts from the problem, but also, like a lullaby, lulls irritation to sleep. You should count to one hundred, and longer if you are very angry.
- Art therapy
Now in the public domain are paintings for adults in the direction of art therapy, where there are many abstract works, many small elements and lines. This variety will be enough for long-term distraction and “outlining” your emotions.
- Shopping
Girls' favorite stress reliever that works effectively. But also for men – purchase a set the right tools(which I have long dreamed of) can please a child like candy.
How to calm your nerves in 1 minute, or “first aid” for excited nerves?
Every person has wondered how to quickly calm their nerves? There are a lot of situations in which it is very important not to lose your sobriety, balance and fortitude. Therefore, “first aid” methods sometimes save situations and even lives (when a state of nervous overstrain can reach the point of passion, in which a person has absolutely no control over his actions):
- Visualization
Replacing the real picture of the world with the desired image. Perhaps some people like an imaginary spring outside, while others prefer a house by the sea. The main thing is to imagine everything vividly, in detail, with sounds, smells, so that the imagination temporarily moves the body itself there and distracts it from negative experiences.
- Palm massage
Moderately and slowly press one by one on the nail phalanges of one hand, then the other. The method is great when circumstances do not want to attract attention (for example, when waiting in the audience for your turn to give your report).
If space and time permit, 10-20 times of any strength load: push-ups, squats, pull-ups.
- Wash away irritation
It’s effective to wash your face with cool water, refresh your shoulders and neck with it, as if washing away the negative charge of nervousness. You can calm yourself by slowly drinking a glass of water, lightly sweetened with sugar or honey.
- Release your anger
Book advice on breaking dishes is quite costly and time consuming to clean up. Alternatively, you can tear paper (newspapers, for example) or shout into cardboard, rolled up(this will make the sound more isolated and not as loud).
With a variety of techniques on how to quickly calm your nerves, perhaps breathing exercises remain classic and fast-acting.
Breathing exercises to calm your nerves
The breathing rate is directly related to the work of our heart, which, in turn, reacts faster in situations of stress. Below are some indicative psychological exercises on breathing regulation:
- Soothing geometry
Taking a deep breath, slowly exhale into the circle drawn by your imagination. Repeat three times. Then repeat, only changing the shape (for example, to a rectangle). Repeat also three times. Change figures until you feel relaxed.
- Repressing irritation
Imagining a powerful press inside the chest, take a short rhythmic breath. Exhale slowly, with pressure, as if the press is displacing all negative emotions lower and lower until it pushes them into the ground.
- It's time to yawn
Closing your eyes, open your mouth wide and inhale. Stretching your entire body as much as possible, exhale slowly while yawning, pronouncing a drawn-out sound “oo-oo-oo”. By adding a smile, you can achieve high efficiency, since this relaxes the facial muscles as much as possible, and a positive emotional response occurs. Exercise helps quickly enrich the blood with oxygen.
Herbal decoctions and tinctures for calm nerves and stress relief
Not many people decide to take drastic approaches: specialist help and medication support. Easier, faster and cheaper - it's folk remedies. This is a simple way to calm your nerves without drugs. Herbs will help with this. For a lasting and effective result, you need to take courses and first consult with your doctor.
| Name of herbal decoction/ tinctures | Cooking method | Mode of application |
| Mint decoction | For 200 ml of boiling water: - 15 gr. mint; - leave for 40 minutes; | 100 ml: morning and evening |
| Calendula decoction | For 200 ml of boiling water: - 15 gr. calendula; - leave for 1 hour; | 200 ml before bed |
| Motherwort decoction | For 200 ml of boiling water: - 15 gr. motherwort; - leave for 20 minutes; | 15 ml each 3-5 times a day |
| St. John's wort decoction | For 1 l. boiling water: - 60 gr. St. John's wort; - boil for 1-2 minutes; - leave covered for 10 minutes | 100 ml: morning, afternoon, evening |
| St. John's wort tincture | For 500 ml of alcohol: — 150 gr. St. John's wort; — leave in a place out of reach of the sun for 2 weeks, shake the contents from time to time. | 5 ml per day (per 100 ml milk) |
| Melissa tincture | For 500 ml of alcohol: - 30 gr. lemon balm - ½ teaspoon of elecampane root (chopped); - lemon zest; - 2 cloves; - pinch nutmeg, coriander; - the method of infusion is identical to the previous one. | 5 ml: morning, afternoon, evening |
If you are particularly busy and lack time, you can simply go to the nearest pharmacy and purchase a ready-made herbal mixture or herbal tincture.
How to calm your nerves during pregnancy
The body of a pregnant woman experiences hormonal changes that were similar in intensity to a teenage hormonal surge. It is these changes that make the expectant mother very irritated and emotionally unstable. For all future dads, this is problem number one!
There are a few safe methods calming nerves that pregnant women can safely use:
- Replenishment of magnesium in the body, which helps relax muscles, reduce excitability and calm the nervous system (according to the recommendations of an obstetrician-gynecologist);
- Soothing herbal teas: based on 15 g. mixture of herbs per 200 ml of boiling water. Take 100 ml twice a day:
- Mix 15 gr. hawthorn fruit, sage herb, 30 grams each. herbs motherwort, oregano, marsh dried grass;
- Mix valerian root, mint, and hop cones in equal proportions.
Use only if there are no contraindications from a doctor!
- The most pleasant and affordable way to calm a pregnant woman - massage her tired and swollen legs.
The problem of restless nerves cannot be solved once and for all. Just as colds worsen in the cold, the nerves become overstrained in stressful situations or under the weight of unfavorable circumstances. Human wisdom lies in timely and well-chosen measures to restore the nervous system.
Tips from your personal life on how to calm your nerves and get rid of stress. Tips that are not in the article!
Stress haunts modern man literally at every step, which is why it is important to learn to remain calm and cool in any situation. It is not always easy to pull yourself together and calm down without the help of sedatives, but if desired, with the help of special exercises recommended by psychologists and regular practice, you can strengthen the nervous system and bring the body into a stable state.
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- problems at work;
- family troubles;
- upcoming important events such as an exam, public performance and so on.
- 1. You need to stop thinking about failure as the end of the world. You need to pass the exam, but life will not end and the world will not collapse if the teacher does not accept the answer.
- 2. It is recommended to draw up a plan for preparing for the exam in advance and strictly follow it, then the likelihood of failure will be minimal. Thorough preparation will boost your confidence, making the process much less stressful.
- 3. The evening before the exam, you should refresh your memory of all the information by briefly going over the main points. It’s better to go to bed a little earlier to rest and gain strength before the important stage.
- 4. Active recreation, sports and physical work will help you take your mind off obsessive thoughts and stop immersing yourself in a stressful situation. Even a little exercise can switch thoughts in a different direction and give the brain a chance to rest.
- 5. It is recommended to take a shower before leaving the house. The sound and sensations of flowing water perfectly relieve tension and help cool down emotions.
- valerian root;
- sweet clover;
- dried hawthorn flowers;
- leaves are washed with pepper;
- hop cones;
- motherwort.
Show all
Why do you feel stressed?
In anticipation important events a person develops a feeling of anxiety, nervousness increases, and as a result he experiences stress. Most often, discomfort is preceded by the following situations:
Nervousness has both psychological and physiological causes. Physiology is related to nervous system, and from the psychological point of view, a person may suffer from a feeling of self-doubt and have a tendency to experience of different nature, anxiety about the expected result also sometimes affects.
Some people are constantly in a state of anxiety: as soon as a difficult situation gets better, they will certainly have another reason for concern. Your whole life is spent in constant stress, which negatively affects your mood, physical condition and self-esteem.
A person who can get irritated for any reason does not know how to control his emotions, this spoils relationships at home, in a team at work, etc.
Anxiety can arise even for no apparent reason. Nervousness usually appears in situations that a person considers dangerous or significant for himself. IN Everyday life The main cause of stress is the fear of failure and the fear of appearing in an unattractive light in front of others. To calm down and pull yourself together, you need to determine the cause of nervousness, and only then begin to eliminate it.
The most effective ways to combat nervousness
Effective recommendations from experts in the field of psychology will help you stop being nervous, find peace of mind and start living a calm life. It is important to understand that the tendency to nervousness is not a natural reaction of the body to a stressful situation, but a banal habit that you can get rid of.
Proven ways to take your mind off problems:
Advice from psychologists | Guide to action |
Analyze your own fears | Most fears are caused by self-doubt. To start changing your life better side, you should carefully analyze all fears and acknowledge their existence. It is recommended to make a list of problems. On the left write situations that can be changed, on the right - unsolvable ones. This approach will allow you to calm down, because there is no point in needlessly worrying and being afraid of everything if you cannot change anything. There is also no point in worrying if the problem can be solved |
Mentally return to childhood | Many problems present in adult life have their roots in deep childhood. If parents set their child as an example of the neighbor's children and did not notice his merits, in 99 cases out of 100 the person grows up lacking self-confidence. In such a situation, you need to understand that all people are different. Each has its own advantages and disadvantages. You need to accept yourself with all your imperfections and truly love yourself. |
Good rest | A day of rest and maximum relaxation will help you stop being driven, freaking out and worrying about little things. The fast pace of life makes it impossible to take a break. The result is constant stressful situations. You need to disconnect from your responsibilities for a while and take a day off: read a book, watch TV series, go for a walk fresh air, get enough sleep, get up, not by an alarm clock, but when you want, take a bath with aromatic oils and soothing herbs, treat yourself to sweets. On this day, it is recommended to do what you love, for which there is not enough time in the usual rhythm of life, and simply enjoy life |
Prepare or order your favorite dish | Food is a powerful source of pleasure. Delicious food - great way stop worrying and worrying about trifles. The main thing is not to overdo it, so that excess weight is not added to the existing problem. |
To watch a movie | Watching films - good way have a great time alone or in the company of friends, allowing you to temporarily abstract yourself from pressing problems |
Get rid of the source of stress | A person cannot always afford a whole day of proper rest. This recommendation will help you become calm in the short term. To overcome negative thoughts, stop being angry and irritated, you need to take a break for a few minutes and simply do nothing during this time. |
Say the problem out loud | Sometimes a person just needs to be listened to. In this case, the best way out of the situation is to discuss the disturbing situation with a loved one. |
To walk outside | Fresh air saturates the body with oxygen and serves as an excellent panacea against anxiety and stress. During your lunch break or after work, it is recommended to take a walk in the fresh air. You can get out a couple of stops from your house and walk |
Exercise | Physical activity has a beneficial effect on psycho-emotional state. Scientists have proven that a person who is actively involved in sports can withstand stress and control his own emotions. A morning jog, 20-minute exercise, dancing or yoga can do wonders for your mood and self-esteem. Even if you are too lazy to play sports, initially you just need to force yourself, then it will become a habit |
Get a good night's sleep | Dream - best medicine from all diseases. Chronic lack of sleep becomes a source of ongoing stress. A person needs to sleep at least 7-8 hours a day |
It is quite possible to learn to live and react in a new way if you constantly practice proper rest. It will take 21 days for a person to learn new skills, then the discomfort will disappear, and the habit will firmly become part of everyday life.
How to calm down before an exam
During an exam, many people worry too much, which negatively affects their future grades. The human brain is not focused on the right answer, but on the fear of failure. Fear of failure prevents action and paralyzes.
The following recommendations will help you control yourself::
Express help: how to quickly pull yourself together in a stressful situation
When overcome by sad thoughts, fear of the future, etc. negative emotions, you can use the following techniques:
Way | Description |
If irritation, anger, anger, fear overwhelm you or you are very nervous in the middle of the day, it is recommended to use the following technique: turn on the tap and just watch the stream flow. A glass of water, drunk slowly, works better than the most powerful antidepressants and brings you to your senses. |
|
Special breathing technique | Breathing in a certain rhythm allows you to quickly come to your senses and calm down. You need to breathe as follows: inhale for 4 counts, hold your breath in for 2 counts and exhale smoothly for 4 counts. You just need to breathe not with your chest, but with your diaphragm, that is, your stomach |
This method is especially good when you want to throw out anger and other negative emotions on another person. In this case, you need to take a breath and mentally count to ten |
|
Write a letter | Most effective method defeat stress and release negative emotions - write a letter. After all the troubles are captured on the sheet, you should tear it into small pieces and burn it, imagining how all the real problems are burned along with the paper |
Cry | Negative emotions simply need a way out. Sometimes you don't have to hold back your tears to calm down. Crying will help you quickly and effectively relieve stress and remove toxic substances from the body. |
How to stay calm during an important meeting
If neither the emotional mood, nor breathing practices, nor other methods work, and excitement is still present when talking with an important person or people, you should portray external calm and equanimity.
Demonstrating external peace helps you find inner harmony and relax during an important meeting. Not only your well-being determines your facial expressions; this rule also works in the opposite direction. It is recommended to smile, follow gestures and avoid closed postures - this will allow you to win over your interlocutor and get on the same wavelength.
Folk recipes
If the above methods do not give the desired effect, folk remedies will come to the rescue. Herbal remedies will help calm your nerves at home - they do not have a negative effect on health, unlike medications.
Herbal infusions, which can be purchased at any pharmacy or prepared independently, are considered stronger. To do this you will need the following ingredients:
Pour 0.4 liters of boiling water over a spoonful of the mixture and let it brew. It is recommended to drink tea before bed.
However medicinal herbs can be used not only as tea, but also effective remedy against stress - fragrant sachet pads. It is recommended to place them anywhere in the house, and if necessary, take them with you to work or carry them in a car.
A glass of warm milk with a teaspoon of honey will also help you calm down in the middle of the day.
It has long been established that some people can work calmly under conditions of severe psychological pressure, while others begin to get nervous over any trifle.
When you need to change your attitude towards the world
How often we would like to remain calm, balanced and unperturbed under any life circumstances. But, unfortunately, this is not always possible. If, in principle, you react to most situations with restraint, and lose your temper only for serious reasons, then there is no reason to panic. It is vitally necessary to change your attitude towards the people around you, the world and things in the following cases:
- any situation causes a negative outburst of emotions in you;
- The only thing that can calm you down is sedatives;
- any conflict causes intense feelings;
- solving a non-standard problem drives you into a state of panic;
- you ask yourself questions: “how to learn to be less nervous or not to be nervous at all,” “what to do if I feel out of breath when I’m nervous,” etc.
In everyday life conflict situations and all sorts of unpredictable problems are simply inevitable. Therefore, every person must learn to adequately respond to any environmental challenges. If this is not done on time, the consequences will be nervous breakdowns, prolonged neuroses, depression, from which there is only one way out - long-term treatment in specialized institutions, in which case you will have to swallow handfuls of sedatives.
Why does a person get nervous?
There is nothing strange or surprising in the fact that people are nervous, since in the modern realities of the high-speed rhythm of life, stress is a familiar companion (at work, in public places, in queues and even at home). The whole problem lies precisely in how the individual perceives the situations that arise, how he relates to them and reacts to them. Quite often people do not realize that the problem is too far-fetched. Humanity loves to exaggerate the scale of conflicts, unpleasant or unusual situations.
A few simple rules to help you get out of a state of anxiety
Are you wondering “how not to be nervous”? The answer is quite simple and lies on the surface. You just need to change your emotional state for the better. How to calm down and not be nervous? We must take as a basis, understand and accept one main statement, which is that there really are no hopeless situations. There are always at least two solutions to any problem. If you are not able to influence the situation, then you can only change your own attitude towards it. Also, when you get upset and nervous about something, you should think about whether this reason will bother you after a year. Most likely not, and if so, then what’s the point in wasting your nerve cells?!
Try to become to some extent, as today’s youth like to put it, a “don’t care” person, and then the result will pleasantly surprise you. You will notice that the world consists not only of white and black, but is also saturated with all the colors of the rainbow. You need to learn to look at the situation from a different angle. Have you been fired from your job? So this is wonderful - you have been given the opportunity to find a new, more promising or interesting job. When you begin to react in a completely new way to unpleasant situations that arise, then after a while you will understand that there is simply no reason left for excessive worry.
How not to be nervous
First of all, you need to introduce a rule for yourself: solve any problematic issue immediately after it arises. You should not put off their decision for a long time, as this leads to unnecessary anxiety. After all, unresolved issues tend to accumulate, and over time you will acquire new things to do. This will cause confusion. You won't know what to grab first and what to put off. Naturally, such a suspended position cannot but affect the emotional and mental state.
How to be less nervous
You need to learn to stop feeling guilty before people if you don’t act as they would like, to stop depending on the opinions of others. Whatever the situation, you should put your own psychological comfort first. Don't try to be good to everyone - it's simply impossible. Not everyone even loves gold. If you have refused to satisfy someone’s request, then there is no need to reflect on this matter. If you did this, then you had a reason to do so.
How to learn to maintain calm and self-control
One of the simplest, most reliable and available methods Walking is a quick way to calm down and stop worrying about trivial matters. A daily promenade, in addition to psychological comfort and harmony with yourself, will give you great mood and will have a positive effect on physical health.
Excellent photography negative influences stress and anxiety, contemplation of fire and water, animal behavior, as well as communication with wildlife.
If you are faced with an acute question about how not to be nervous at work, you need to solve it immediately! First, try keeping an aquarium with fish, and in situations that make you nervous, watch them. If this is not possible, the aquarium can be replaced with a plant. Buy a flower you like and take care of it. Seeing plants in pots gives people a sense of peace and tranquility.
Other ways to combat psychological fatigue
If you are haunted by an obsessive question: “I’m very nervous - what should I do?”, you need to remember the words of the old musical work, familiar to many since childhood, “The song helps to build and live.” Singing is one of the simplest and effective ways withdrawals nervous tension. You can chant while getting ready for work or returning home, taking a shower, or performing other daily activities. The main thing here is not to think about whether you have a voice, whether you hit the notes, or how developed your hearing is. You sing for yourself! At this time, all accumulated negative emotions are released.
No less in a relevant way, especially for those who are indifferent to animals and plants, is to take a relaxing bath. To achieve a quick and 100% effect, it is recommended to add various aromatic oils or oils that suit you to the water. sea salt with various additives.
Have you tried all of the above methods, but the thought “how to learn not to be nervous” still haunts you? It is necessary to engage yourself in some hobby, become interested in something, and switch from the useless solution of unsolvable problems. Alternatively, you can start drawing or collecting stamps.
In extreme cases, you can resort to the help of pharmaceuticals. If you feel on edge, buy sedatives at the pharmacy. The latter are a dime a dozen today! Starting from valerian, motherwort tincture and Corvalol to the currently “promoted” sedatives “Persen”, “Novo-Passit”, “Cipralex”, etc. But do not forget that these are drugs, and their uncontrolled use can give rise to a lot of problems. In addition, many of them are available with a prescription. Therefore, it is still necessary to visit a doctor first. A qualified specialist will advise you on what is truly effective in this case means. If you don’t have time to go to hospitals, at least consult a pharmacist.
Learning not to be nervous in a work environment
Colleagues avoid you because they consider you not always an adequate person, your bosses don’t trust you with new projects, are you tormented by the same obsessive question “how not to be nervous at work”? Remember: there is a way out, and more than one!
Quite often, misunderstandings at work, perpetually dissatisfied management, and nervous “always right” clients lead to stressful situations. At first, overexertion manifests itself in constant fatigue, then in increased irritability, and as a result we have a nervous breakdown. To prevent this, you should follow a few simple recommendations:
Did you know that a good imagination is the source of problems?
Situations that can be described with the words “I’m very nervous” are quite familiar to people with creative imagination. It has long been an established fact that people with a well-developed imagination are much more likely to be agitated than subjects who lack imagination at all. This is due to the fact that when mentally solving any problems and analyzing options for resolving the situation, they very vividly imagine a picture of the possible development of events. And these pictures turn out to be quite convincing. People begin to worry, fear and panic. The fear felt by such subjects is of an irrational nature. However, for people with a vivid imagination, the possibility of worst-case scenarios transforms into the expected reality. The only thing that can help in such a situation is a kind of auto-training. You need to constantly repeat to yourself that nothing terrible has happened so far, which means it is unlikely to happen in the future. Therefore, this fear is premature.
Paper will endure anything
A well-proven method that solves the problem of “how not to be nervous” is the method of transferring troubles to paper. Most people worry more about non-existent, far-fetched problems. They are haunted by obsessive thoughts that take up a lot of energy that could be directed in another direction. Therefore, many psychologists advise transferring all your fears and anxieties to paper. To do this you need to take common leaf and divide it into two halves. In one column, write down all the problems that you can solve on your own without the help of other people. And in the other - fears about situations that you cannot influence. For example, fear of possible terrorist attack. Transferring irrational fears onto a piece of paper allows you to face them head on. This leads to the fact that a person understands that he is not able to change anything, so he stops worrying in vain.
Love saves the world
Everyone around knows and accepts the statement that the world is far from perfect. But why then do many people not want to give themselves the right to make mistakes? Nobody is perfect. People don't have to be perfect. We love this world with all its shortcomings, negative aspects, so why can’t we love ourselves for who we are? Self-love is the basis of harmony and mental balance.
Love yourself with all your physical and psychological disabilities, direct your internal energy not to anxiety, but to creation. Do something you've never tried before, like start embroidering. This type of needlework requires perseverance and measured movements, which promotes internal relaxation. And then the question “how not to be nervous” will never arise in front of you again!
Every day we find ourselves in many stressful situations, which 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 nerve cells, but also the 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 has a direct effect on the brain tissue in your nose, which leads to various kinds pleasant effects. Thus, essential oils of sweet orange or ylang-ylang can block the action chemical substances that cause negative emotions. So keep a small bottle of essential oil in your beauty bag and a few deep breaths will brighten the world even in the most difficult situations.
Hot drink
“I should note that since you’re upset, I’m supposed to offer you a hot drink,” Sheldon Cooper said in one episode of “The Big Bang Theory.” And such behavior has quite 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 - perfect way 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 (a universal option is lavender) for complete pleasure.
L-theanine
This powerful amino acid will give you a feeling of calm in just 20 minutes, which is especially convenient if extreme feelings of anxiety find you at work right before 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 in the form of 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, one of the best ways to cope with the stress is to find your own personal oasis. It could be a place in the office that you really like, a coffee shop around the corner, own balcony or even a mental oasis in which you go to the Cote d'Azur, where you spent an unforgettable vacation several years ago (for some, however, it will be a wonderful summer in the village with your grandmother between the fifth and sixth grade). 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.