How to calm down and look at things soberly. How to calm your nerves and relieve stress

Hello dear readers. In this article, we will talk about how to calm your nerves and relieve stress. In the modern world, there are a lot of events that force a person to be in tension, nervous, worried. Therefore, it is so important to figure out how to act in order to remain in peace of mind, to be calm.

Nervousness

This condition is a complex of certain signs that indicate the malfunctioning of the nervous system.

Anxiety can manifest itself in a variety of ways:

mood swings;
irascibility;
irritability;
migraine;
redundant;
loss of appetite;
increased anxiety;

Nervousness has certain prerequisites, both psychological and physiological. These include:

disorders in the endocrine system;
deficiency of minerals or vitamins;
exacerbation of chronic diseases;
lack of sleep;
hormonal imbalance;
difficult events.

Dealing with stress

Everyone can cope with stressful situations at home. It is important to be able to cope with stress in order to preserve your health.

Emotional release. Sometimes beating a pillow or screaming helps to get rid of gravitating thoughts.
Positive thinking. It is desirable that a person pays less attention to negative information.
Nervous tension can be easily relieved by cold washing. This will bring you to your senses.
Check. This is one of the methods that will allow you to quickly calm a person, return him to a normal state. When the nerves are at their limit, it is necessary to count silently or aloud until a feeling of emotional balance appears.
Art therapy. Allows you to get rid of excessively negative emotions, throw out all the negativity through art.
Massage. Allows you to relax, normalize your psycho-emotional state.
water procedures. It is believed that taking a shower allows you to wash off all the negativity.

Ways

Communication with pets. The technique works great with cats, which have a positive effect on a person, their caress and purr soothe his nervous system.
Pouring. They will help both strengthen the nervous system and immunity. It is important at the beginning when carrying out this procedure to use warm water, with each subsequent time gradually reduce its degree.
Walking barefoot. If a person walks on sand or pebbles, the points located on the feet will be affected, which has a positive effect on the nervous system.
Physical exercise. They allow you to develop hormones of happiness, improve mood.
Music. Listening to your favorite songs or melodies that allow you to relax has a positive effect on a person's nervous state.
. When an individual begins to get nervous, he needs to switch to his favorite business, which will bring him moral satisfaction.
Walk. When your nerves are on edge, try out of the office. Go for a walk in the park, admire the nature around you. This action allows you to calm down.
Breathing exercises allow you to get rid of unnecessary stress. It is important to learn how to take a deep breath and exhale, concentrating on breathing.
Aromatherapy. Usage essential oils, among which there may be relaxing, soothing and anti-stress oils, can improve the emotional state. So with nervous tension, flower oil, citrus, woody and herbal oil does an excellent job.
Meditation. One of the best ways to calm the nerves. It has a positive effect on the normalization of the cardiovascular system, improves concentration, and balances the emotional background.
There are a number of products that will allow you to change your mood, improve your psychological state:

black chocolate;
citrus;
cereals;
seafood;
green vegetables;
nuts;
orange vegetables;
milk;
egg;
liver.

A friend of mine calms her nerves with chocolate. Unfortunately, this has a negative effect on her figure. I believe that the most effective method is proper breathing, as well as meditation. A person should be able to relax, rid himself of negative emotions.

During pregnancy

The psychology of a pregnant woman is designed in such a way that she is not alien to emotional outbursts, frequent mood swings, regular worries, often due to hormonal changes in the body. However, it should be borne in mind that the appearance of stress in the life of such a young lady is fraught with consequences, both for her and for the unborn baby. Therefore, it is extremely important to know how to calm the nervous system of a woman who is carrying a child.

It is very important to have a good rest. A woman should not be overstressed.
Mandatory is a complete diet rich in minerals and vitamins.
You can resort to aromatherapy and meditation.
It is unacceptable to isolate yourself from society, it is important to communicate with people.
You need to watch good movies.
It is important to take care of regular walks on the street.
It is necessary to make the minimum physical exercise in order to improve your mood.

Treatment

The doctor may prescribe medications to calm the patient's nervous system.

Valerian extract. It has an energetic, calming effect. Take one or two tablets three times a day.
Dormiplant. It has a sedative effect, also improves the quality of sleep and speeds up the process of falling asleep.
Novo-passit. It has a calming effect, helps to resist stress. Take three times a day on a tablet.
Persen. Allows you to quickly get rid of increased irritability, excessive anxiety, chronic fatigue. Takes one tablet two to three times a day.
Sedavit. Contributes to the normalization of the functioning of the heart, reduces stress, relieves. Take two tablets three times a day.
To normalize the functioning of the nervous system, complexes of vitamins and trace elements can be prescribed. In particular:

vitamin E - improves the functioning of the nervous system;
vitamin D - improves mood and reduces susceptibility to stress;
magnesium - lowers the level of excitability;
phosphorus - supports the functioning of the nervous system.

So you can buy complexes such as Neovitam, Supradin or Magvit.

Folk remedies

You can calm the nerves with the help of traditional medicine.

Herbal collection of chamomile, lemon balm and mint. Allows you to calm the nervous system, has a positive effect on the body as a whole.
Motherwort decoction. Relieves anxiety and phobias.
Hypericum decoction. Helps increase resistance to stress.
Lime tea. Effectively relieves irritability, chronic fatigue,. Pairs well with a slice of lemon and honey.

stress prevention

Your attention tips on how to behave in order to prevent or minimize the impact of stress in your life.

It is important to rest regularly, both soul and body. Great importance should be given a good sleep. It will protect the body from difficult situations.
It is important to follow a daily routine.
You need to follow the right diet. It is necessary that there is a sufficient intake of vitamins and microelements, and there is no junk food.
Do reasonable physical activity.
Give up bad habits.
Decide on a hobby, devote enough time to it.
Develop your sense of humor, look at the world with a positive attitude.
Communicate regularly with people, expand the circle of your acquaintances.
Build self-esteem.
Attend various events, travel, get new experiences, develop a positive outlook on life.

Now you know how to calm your nerves. Remember that increased nervousness interferes with a person’s normal life, makes him unhappy, brings a lot of difficulties, exhausts him, and actively affects his somatic health and psychological state. Therefore, it is extremely important to be able to calm down, take care of your well-being.

All my life I have been quiet and calm. In any situation, I managed to keep my emotions in hand. Screaming, venting anger on another person, it was simply impossible to imagine me. But lately, my stress-resistant body has changed beyond recognition.

Illness or bad character?

Gradually, not immediately, but relatives began to notice that my character began to deteriorate. From a calm, good-natured woman, I turned into a kind of fury, which infuriates and annoys everything. The feeling that now I will simply be torn apart by hatred for others has become familiar.

I did not want to live in a state where any tiny problem can unsettle, when negative emotions go off scale, my heart beats frantically, and my eyes bleed. I didn't understand why this was happening. Maybe I fell ill with some serious illness, and the body reacts to it in this way?

Uncertainty and terrible thoughts forced me, after several months of torment, to make an appointment with the local doctor. What a surprise it was when Dr. advised me to see a neurologist . “Darling, you are stressed. Nerves need to be treated.

“Smart, I would have sent her to a psychiatrist, but with such nonsense as stress, I can handle it myself!” I thought irritably.

Stress state: what is it?

First of all, I tried to figure out what “stress” is. It turns out that this concept appeared recently, in the second half of the 20th century. It denotes a protective reaction of the human body to negative external influences. The modern way of life demands a colossal effort from us. Anything can be a stress factor: fatigue, nervous strain, city bustle, relationships with others, family squabbles. It turns out that there are millions of people like me in the world? Alas, this was little consolation for me.

Studying this problem, I realized that there were three stages of stress in total:

anxiety- “the first call”, indicating that something has begun to “break” in the body;
resistance- when the body is still fighting;
exhaustion- a period that means that there are almost no protective forces left.

It seems that two stages have passed unnoticed for me. Apparently the "bell" worked very poorly and I did not hear it. I suddenly found myself on the threshold of the most difficult stage. One pleased that this "disease" is not fatal. Nerves urgently needed to be put in order, but how?

How do I beat stress at home?

She immediately rejected the old “grandfather’s” way of washing down troubles with alcohol: female alcoholism is a thing even more terrible than stress. This is a dead end path.

I am a stubborn woman, if I take up something, I must bring it to its logical end. Having shoveled the entire Internet and rummaged through the specialized literature, I realized the main thing: it is urgent to change the way of life. For these purposes, I even developed a whole program, which I called "12 to calm the nerves."

Switching to a balanced diet

I consider this method to be the most important. After all how we eat determines our appearance, and how we look determines our mood.

I will not dissemble: I used to consume foods completely uncontrollably, especially sweets. I ate my bad mood with them. Indeed, for some time I felt better, I calmed down, but then the irritation rolled over with even greater force.

The first thing I did was review my menu.

Instead of starchy, fatty, sweet and salty foods, I included cereals, soups, vegetables, fruit salads, etc.
There was a small portion of 5 times a day.
I drank two liters of plain water a day.

Proper nutrition quickly gave a positive result: Only two months have passed, and everything has decreased by 10 kg. Hooray, I have a waist again!

Now a new reflection in the mirror no longer infuriates me, as before, but cheers me up, worse than any antidepressant.

Simple exercises as a way to relax

It was a discovery for me that there are special exercises that help relieve tension and rid your head of negative thoughts. These seemingly simple movements help stretch hardened muscles and relax them.

The blood supply is normalized, and the nerves quickly calm down.

Open your mouth wide and actively move your lower jaw.
Straighten your shoulders, straighten up and stretch hard.
Rub the back of the head and neck with force with your hands.
Rub your earlobes well.
Massage your hands vigorously.

Some psychologists also offer to perform any physical exercises (squats, tilts, weight lifting). I found it boring and not interesting, so I replaced them with dancing in front of a mirror to incendiary music. Ten minutes of jumping, and the mood immediately improves.

Walking is the easiest way to deal with stress

Dancing and exercise is not for everyone. I didn't like them at first either. Do you know what you came up with? When my nerves went wild, I went out into the street and slowly walked to the nearest square. There she sat down on a bench and began to contemplate. I looked at the trees growing nearby, raised my head and looked at the passing clouds. I was also interested in people hurrying about their business, their clothes and facial expressions.

Contemplation is like meditation. You can do it anytime: at lunchtime by the window or on the way home from work. Contemplation helps to be distracted, to forget about current problems for a while, to abstract from troubles. Try it, I assure you that you will like it.

Learning to calm down with breathing

Want to relieve stress quickly? Then nlearn to control your breathing. You can find a lot of different breathing exercises on the Internet.

To calm down and return the body to tone, I use only two, and this is enough for me.

One short inhalation (one-two) and a long exhalation (one-two-three-four).

Long inhale and quick short exhale.

Repeat these steps several times and in just a few minutes you will feel real relief.

Get rid of stress in your sleep

During periods of a nervous breakdown, it is necessary. Do not be afraid to postpone all important things for "later", give your body the opportunity to recover.

We wash away all sorrows with water

Water treatments are the most effective way to relieve stress. Taking warm baths or a contrast shower daily will not only strengthen the nervous system, but also heal the entire body. For example, I made it a rule to take a steam bath every Saturday and swim in the pool on Sunday. On Monday I don’t go to work, but it’s like I’m flying!

The smell of happiness - aromatherapy

I just fell ill with aromatherapy. I love the smells of different oils so much, especially lavender and mint. I add them everywhere: to my favorite cream, to water before taking a bath, etc. Believe it or not, I even drip it into a bowl of water when I clean the apartment. Now I want to buy also a special aroma lamp. In the evenings I will enjoy pleasant smells with my favorite music.

Relaxation to your favorite music

By the way, about music. Now, while I still do not have an aroma lamp, I, in those moments of my life when psychosis just rolls over, I put on soothing music and light candles. I sit in my favorite chair, look at the fire of a candle, gradually forget about all my problems and calm down.

Relieve stress with massage

Relaxing massage is the best therapy for all diseases not only for the soul, but also for the body. You can sign up for a professional massage or do it at home. I like the first one better. This is where you really relax. Yes, this event is costly, but when it comes to health, then, as they say, "bargaining is not appropriate here."

If there is no financial opportunity to visit a masseuse, then you can limit yourself to massaging the feet on your own. It is there that a large number of points are located that are responsible for the psychological state of our body. And don't forget the head massage!

Vitamins to increase stress resistance

We must not forget about vitamin and mineral complexes that help fight stress from the inside. Vitamins and minerals activate the body's defenses: immunity will increase, energy balance will improve, metabolism will improve. Choose any complex, the benefit is in their pharmacies now big choice. But the most effective are Berocca, Stressstabs, Centrum, Unicap».

We calm the nerves with folk remedies

Do you think aromatherapy, contemplative walks and breathing exercises are a waste of time? It means that things are really bad for you, and you need to take more serious measures. Just do not rush to take antidepressants, there is a chance of even more harm to your health. Refer to proven "grandmother's" recipes.

I, as needed, I am preparing for myself two simple tinctures that my great-grandmother used:

Art. grind a spoonful of valerian root, put it in a thermos, pour a glass of boiling water and leave overnight. Strain and drink several sips throughout the day.

Grate raw beets, squeeze the juice and mix with honey (1:2). Take half a glass three times a day for a week.

Medical way to deal with stress

In especially advanced cases without sedatives medicines not enough. But again, these are not andidepressants, but herbal preparations. They provide a stable, long-lasting effect, and, importantly, act on the body gently, without destroying it.

There are a lot of similar drugs in pharmacies now, but specifically I prefer:

"Novo-passit" (extracts of several herbs);
"Persen" (melissa, valerian, mint);
"Negrustin" (St. John's wort).

Twelve ways - twelve small steps to restore the nervous system. I have tried all of the methods above. I admit that the recovery process was long, but, on the other hand, the result has been holding for a long time. What changed? My sleep returned to normal, unmotivated anxiety, irritability and anger at others disappeared. And I also understood the most important thing: some sources of stress are impossible to avoid and predict, so you need to learn to accept the current situation as it is.

In this article, I will explain how to relieve stress and tension without the help of drugs or. In the first part of the article, without meaningful theoretical calculations, I will immediately give 8 tips on how to relieve stress. You can try these recommendations for yourself today and see how effective they are.

Also, in the second part, I make it a point to touch a bit on how to minimize your daily stress levels, and how to become less stressed. Many tips for getting rid of stress for some reason do not pay due attention to this. But I am focused on a long-term result and it is obvious to me that The less stress you have, the easier it is to deal with.

Have you heard the slogan “fire is easier to prevent than to extinguish”? Everyone needs to know what measures need to be taken to extinguish a fire, but it is even more important to understand what needs to be done to prevent a fire (for example, do not sleep with a cigarette in your mouth and with a working iron and boiler in your arms). The same is true with stress: you need to be able to prevent it.

Fatigue, nervous tension, responsible affairs, relationships with people, the bustle of the city, family squabbles - all these are stress factors. The consequences of the influence of which make themselves felt during and at the end of the day, affecting us with fatigue, nervous exhaustion, bad mood and nervousness. But all this can be dealt with, you just need to know how I assure you, and without sedatives and alcohol.

The latter provide only short-term relief and weaken your body's ability to deal with stress on its own. I dwelled on this nuance in more detail in the article. At this stage, it is important to understand that I categorically do not advise to relieve stress with any drugs and this article will not talk about any drugs, we will learn to relieve stress with natural relaxation methods. So let's get started.

Although it sounds trite, but not everyone manages to remember this always, and we begin to chew the annoying chewing gum of thoughts about the unpleasant events of the current day in the brain and just can’t stop. This is very exhausting and despondent and does not contribute to getting rid of stress. At such moments, we are simply worried about something or trying to find some solution for ourselves.

The key is to think about tomorrow, and now, turn your attention to something else. I have long noticed how different the perception of life's problems, depending on our physical and psychological state. In the morning, being vigorous and fresh, everything seems to be within our reach, we can deal with everything, but in the evening, when fatigue and stress pile on us, problems begin to take on terrifying proportions, as if looking at them through a magnifying glass.

It seems like you are a different person. But it’s just fatigue and exhaustion that distort the view of many things, you should be aware of this, assessing your current state: “now I’m exhausted and tired both mentally and physically, so I don’t perceive many things quite adequately, therefore, I won’t now think about them." It is easy to say, but sometimes it is difficult to give yourself such a sober account, since negative thoughts, it would seem, climb into our heads on their own and do not want to leave from there.

But there is a little trick, how you can deceive your mind, wanting to immediately start thinking about the problem, which now seems to him of the utmost importance. Promise yourself that you will think about it tomorrow morning, as soon as you wake up and open your eyes, and before you wash your face, sit down and think about it intensively. So you lull the vigilance of the mind, which "agrees" to make a concession and postpone the decision of this situation until later. I did this many times and was surprised to find that yesterday morning an amazing metamorphosis took place with yesterday's "big problem" - it lost its significance, I even stopped wanting to think about it, it seemed so insignificant in a new perspective.

Get rid of negative thoughts. Clear your head. It may not seem so easy, but the ability to control your mind comes during meditation.

So much has been said about this in the framework of my blog, I will not repeat myself. If you want to relieve stress immediately, then this is a great reason to try or start practicing different ones and see how well it relieves you of stress. But there is a second good feature here, the more you meditate, the better you start to abstract from problems and clear your head of thoughts, and the less stress you get every day due to the fact that your mind becomes calmer.

It becomes easier for you to endure the influence of stress factors, and those things that once introduced you to great excitement and tension as you practice will become mere trifles for you: suddenly traffic jams, city noise, squabbles at work will cease to be problems and render negative impact on you. You will start to wonder how the people around you take these trifles seriously and dramatically and also worry about them, as if the whole world collapsed before their eyes! Although some time ago they themselves were upset because of the little things ...

But one single session of meditation is also beneficial.- you experience a strong relaxation and forget about the problems, the main thing is to concentrate and not let thoughts about what happened to you today enter your head. This is very difficult to do: thoughts will still come, but try not to think about anything at least for a while and switch your attention to the mantra or to the image.

By the way subscribe to my instagram at the link below. Regular useful posts about self-development, meditation, psychology and getting rid of anxiety and panic attacks.

During exercise, endorphins are released. happy hormones. Going in for sports you get a surge of good mood plus strengthen the body. This is much more effective than drinking beer, since the latter only weakens your ability to cope with stress, which I have already talked about and will talk about in the next article. And sport strengthens you morally: a healthy mind in a healthy body. That is, playing sports as well as meditation forms in you a long-term ability to resist stress during the day.

You didn't think that some people are so attracted to hardening with cold water? What makes them in severe frosts to commit such, at first glance, a mockery of themselves, like swimming in an ice hole? And what stretches a satisfied smile on the bather's ruddy physiognomy? The answer is endorphins, the well-known “hormones of happiness” (this is a journalistic term, in fact, these are not hormones, but neurotransmitters), which are released when the body is suddenly cooled. It would seem that they would stand out here?

But now I'm going to add a little to the piggy bank of your erudition. It is believed that extreme sports are associated with adrenaline. This is true. But it is not adrenaline that provokes people to dizzying jumps and stunts, it is not for the sake of it that everything happens, as many mistakenly believe. Adrenaline - only makes your heart beat faster, increases your stamina and speed of reaction. But those very thrills, the “high” after a parachute jump, are given by endorphins.

These are not only “happiness hormones”, they contribute to pain relief; the body begins to secrete them into extreme situation, which he perceives as threatening and, in order to partially exclude the possibility of death from pain shock as a result of a possible injury, the release of this hormone begins, which has such a pleasant side effect.
Perhaps a similar mechanism is triggered by cooling the body, since this is also stress for the body (not to be confused with the stress that is discussed in the article).

A contrast shower is a much softer and more affordable means of hardening the body than winter swimming., anyone can do it. This procedure is not only Can relieve stress and improve mood, but also strongly hardens the body (I GENERALLY stopped getting colds since I took a contrast shower, and my grandfather took it all his life and never had a cold, despite his advanced age).

Not only a contrast shower, but also any water treatment can help relieve tension, such as a hot bath, swimming in a pond, visiting a pool, etc.

Any one you like. The pleasure that you get from is also directly related to chemical processes in the brain. They are triggered by a harmonious sequence of sounds (or not quite harmonious - depending on your taste) and cause a feeling of happiness and euphoria. Even sad and gloomy music can cheer you up, provided that you like it, no matter how paradoxical it may sound (at least for me it is).

But just for relaxation, I personally use a smooth monotonous and slow sound, the so-called ambient musical style. To many, such music may seem very tedious and boring, but that's the whole point. Many other musical styles are characterized by an intense pressure of emotions in compositions, fast rhythm and tempo, and a sharp change in mood shades. All this, although it can entertain and please you, but in my opinion, it does not always contribute to relaxation due to the fact that such music bombards your brain with an abundance of notes and musical intonations.

If you are tired and want to relax, then it is better to listen to something more contemplative and "enveloping", you may not like this music at first, but at least you will rest. You can listen to an example of compositions from the ambient genre in the audio recordings of my group in contact, for this you just need to join it (you should have seen a link to it on the right side of the site) and click on play, having previously taken a lying position in a comfortable position. At the same time, try to relax and "endure" at least 20 minutes, try to forget about all the problems and do not think about anything, "dissolve" in the music.

To relieve stress, you can walk a little and breathe. It is better to choose a calm and quiet place, such as a park. Avoid hype and large crowds. During the walk, again, try to relax, get rid of thoughts, look around more, direct your gaze outside and not inside yourself and your problems. Contemplative Exercises good for calming. Sit on a bench and look at the tree, peer into its every bend, try not to let anything else occupy your attention for a certain time. This is a subspecies of meditation practice that can be done at any time, even during a lunch break at work.

When walking, the pace of the step is slow, do not run anywhere and do not rush. You can combine it with sports, take a walk, breathe, get to the horizontal bars and parallel bars - hung up, pulled yourself up and the stress was gone!

If such walks cause a feeling of boredom, then

Tip 7 - Start relaxing on the road after work

I know from my own experience that even if the day was not particularly difficult in terms of nervous stress, it’s all the same that the road home can be very tiring or spoil your mood. Many don't know how to relieve stress after work and continue to accumulate it on the way home. Therefore, already on the road, start turning off thoughts about work and current problems, abstract from what is happening, do not succumb to general anger and nervousness, the atmosphere of which, as a rule, reigns in public transport and on the roads. Be calm, try to suppress within yourself those impulses that lead to the fact that you begin to get angry at someone and swear out loud or to yourself. Since all this negativity can put the finishing touches on your evening picture of stress and tension and finally exhaust you. Let others get angry and nervous to the detriment of themselves, but not you!

Here is the golden rule that you must learn. In order not to have to get rid of stress with all sorts of lethal means like pills or alcohol, it is better to minimize its manifestations throughout your day, starting in the morning. How can this be done and can it be done at all? In order to find out, first, let's talk about what stress is and how it accumulates in you.

The nature of stress

First, briefly about what stress is. There is one fundamental point here. It is a mistake to perceive stress as an external phenomenon. It is wrong to think that it generates a stressful situation. It arises within us as a reaction to external circumstances that we perceive as stressful. Feel the difference? This means that stress depends on us, on our reaction, this explains why all people react differently to the same things: someone can become depressed from one unfriendly glance of a passerby, while the other remains iron calm, when everything is falling apart.

Based on this, one very important conclusion suggests itself, which is that how much stress we got depends more on ourselves than on what happened to us. This is a fundamental position. It turns out that although external circumstances can not always be adjusted to considerations of our comfort and balance (it is not always possible to find a less stressful job or leave the city for a more peaceful place, it is not possible for everyone), but it is always possible to change your perception of what is happening, so that it does not give rise to nervous tension in us. And it's all real.

How to minimize daily stress

I have already partially answered this question in my advice: meditate, it can reduce your sensitivity to external stress factors to a minimum level. Also go in for sports and spend more time in the air, this will strengthen your nervous system. If you are too lazy to do the latter, then at least start with meditation, this is a must if you want to become calmer and less stressed! You shouldn't, it will only harm your nervous system, so that mental fatigue will only accumulate faster in the future!

You can also read my article on . Since the less you are nervous, the less stress accumulates. It is better for you to use the lessons that are given in this article, especially pay attention to breathing exercises, their use just refers to the answer to the question how to relieve stress quickly without spending a lot of time.

And finally, something very important. Be calm and unruffled. Remember that much of what happens to you daily: affairs at work, the reaction of others to you, random conflicts - this is all sheer nonsense!

Work is bullshit

Work is just a way to get money, don't take it seriously.(This does not mean that it should not be approached responsibly, it means that you need to determine a place for it in your life, and not allow it to go beyond the boundaries of the area where you localized it) Your failures at work can not always be identified with personal failures: a huge gulf often stretches between a person and his profession, so if you can’t cope with something at work, this does not mean that you are a worthless person (of course, many companies try to form the opposite opinion in their employees: it is not beneficial for them to have an employee stopped identifying with your work and being so philosophical about your failures, they want to see you take corporate goals as personal goals).

Human relationships are rubbish

All relationships with strangers, intrigues are also nonsense and trifles that you should not pay attention to. What others think about you, your colleagues is their own business and their perception of you, moreover, it can be distorted by the characteristics of the perceiver's personality. Worry less about what other people around you think about you.

You should not torment yourself and prove something to someone for the sake of principle, because you won’t prove anything anyway, everyone will remain with their own, the only thing they will get is a large portion of negativity. What a bad economy! Do not take part in squabbles and showdowns where everyone only does what sticks out his ego, his beliefs, his character. These are not the disputes in which the truth is born, this is a dispute for the sake of the dispute itself!

Try to behave in such a way that the negativity of other people does not cling to you.: smile at rudeness. This is not a call to turn your left cheek when you are hit on the right. Still, it's not bad at all to put people in their place in certain situations and not allow you to be treated as they please.

This advice concerns the fact that you do not need to take part in senseless swearing and showdown in response to rudeness in transport, at work or on the street from colleagues, drivers, bystanders, etc. In those situations from which you can get out with a smile , while maintaining a good mood and not getting dirty with someone else's dirt and at the same time not losing your positions, do this (come out with a smile - the winner!), And do not waste your energy on proving something to someone.

In short, if a colleague is systematically rude to you, you need to tactfully put him in his place and no longer sort things out, but you don’t have to swear with all sorts of cleaners, security guards and other heads of barriers that you see for the first and last time. Judge by the situation.

Smile more!

And generally speaking, smile more often!. A smile is a magical thing! She is able to disarm anyone and discourage him from sending waves of negativity in your direction. Believe me, if you need to get something from someone, except for some special cases, “assaults” on a person will not have the same effect as a symbol of goodwill - a smile. In response to the “collision”, a person turns on a protective reaction and he begins to answer you in the same way, even if he knows that you are right, he simply cannot do it differently, since he is offended and forced to defend himself. Negativity only causes negativity!

But at the same time, you yourself should be lenient towards people overwhelmed with tension and negativity who do not know how to
restrain your emotions and keep the situation under control: you do not need to respond with an immediate rebuff to their abuse and assaults. I have already spoken about this, if the situation can be resolved without quarrels, then try to contribute to this. Smile at the swearing and ignore it where possible. Let your thoughts not be occupied by some petty disassembly.

That's probably all. In the next article I will write about why you should not drink alcohol or sedative pills to relieve stress and tension.

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How to calm the nerves? The state of nervous tension is familiar to everyone, only someone feels and notices it, and someone gets used to it and lives in such a permanent frozen nervous lump all his life, solves issues, builds the future, naturally complaining about inefficiency and many problems. The most reliable way to put the nervous system in order is to adjust the area of life that causes increased nervous excitement or solve one problem that does not allow it to function normally. The method is excellent, effective and should definitely be striven for, but it is also long-term and requires a high degree of awareness. In the meantime, while you are moving along the path of eliminating the cause of stressors, 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 to survive the crisis.

How to calm your nerves and relieve stress?

To know how to quickly calm your nerves, read about breathing practices and go to a practice session dedicated to this (practiced in yoga studios, massage parlors, and body-oriented therapists). Breathing affects the physical and emotional state, it can regulate the level of stress and anxiety. 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 march through beauty salons and shopping malls, it is enough to give yourself a rest when you can not think and not do, which is extremely important in a state of stress). Taking care of your body will give you back some energy - massages, exercise and proper nutrition work wonders and dissolve stress in the air.

In the fast pace of life with maximum loads and informational overdose, the knowledge of how to calm the nerves, relieve anxiety and should be present in the luggage of every person. As in any problem, before talking about solutions (treatment), it is worth saying a few words and 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. not the situation itself 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, instead of being nervous about it for hours. But most of the problems that create a chronic state of stress and undermine the nerves bit by bit are not very significant. A reprimand from the boss can be experienced up to the decision to quit, or you can step back and understand that he just blew his bad mood and feel sorry for him. You can freak out because of the constant rains, or you can buy cool yellow rubber boots and jump through the puddles. By correcting your point of view in this way, looking for positive aspects in everything, you can save your nervous system.

If a jamb has happened somewhere with prevention or an event has happened that is really unsettling and now you are sitting and thinking how to calm your nerves, relieve anxiety and fear, it means that the protective functions of your psyche have suffered and you need to quickly regain your ability to think, which is paralyzed fear and anxiety. The best help in this matter is to focus on your body, starting with breath control, trying to make it as deep and slow as possible, if you can go from chest to abdominal. If you breathe for a certain time at a constant pace with such breathing, the production of adrenaline will stabilize and you will slowly stop shaking. After that (or during, focus on your own feelings), 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 mode of regulation, is suitable if you are worried about how to calm your nerves before an exam.

But this impact is aimed at a point 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 them out separately in a more relaxed environment, possibly with the help of a therapist.

How to calm the nerves in 1 minute?

People have different stress resistance, strength and stability of the nervous system - it depends on who and how is subject to stressful influences (speed of occurrence, duration, strength of nervous excitation). It is not always possible to retire, take a break and deal with your condition, and you should know how to calm your nerves quickly, even in a time-limited situation. Several options have been tracked and developed to help change nervous tension to a calmer response to the situation literally within a minute, which one is preferable to decide on the spot, starting from the situation, because the methods of how to calm the nerves before the exam and how to calm the nerves after an unpleasant conversation can vary significantly.

Working with visual reality helps to switch from an unpleasant factor and make its influence less destructive. Changing the visual picture is possible with a purposeful translation of the gaze to pleasant and soothing 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 breathing, making it deep, even and rhythmic, and then draw in your imagination the most detailed pleasant picture. The images of water washing you from head to toe or putting a barrier between you and an unpleasant effect help well. Water can be replaced with white, sparkling light that fills every cell, banishing darkness and negativity.

The beneficial and calming effect of water extends beyond visualization techniques, you can use it physically. With limited time, you will need a faucet with running water and a closed door so that no one disturbs you at this moment. You should lower your palms under cool water and hold it under it for a while, noticing and concentrating on the sensations of the body from contact with the streams. Then you can massage the neck, shoulders, fingers, 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 - throw them in relaxation, repeat several times. Around the third repetition, when you relax your arms, you will feel emotional relaxation, which is explained by the connection between the physical and mental state.

Drinking sweet water (plain water with sugar or honey is better) helps relieve acute stress or even used by 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 analyze the situation logically. It is also necessary to support your body and cope with the consequences of a nervous situation after the event has passed, but these are longer methods.

How to calm nerves at home?

To normalize your emotional state, you can do a lot in the walls of your own home. A common and effective method is a 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. It can be like a one-time procedure, but if you take a monthly 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 that can play in the background in your home or on your headphones as you move around the city. Just to restore nerves, music is worth picking up - for this you can use special selections of music therapy, relaxation collections, classics, good recordings of natural sounds. An important point is to listen to soothing 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 should be 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 is good to communicate with animals, play, stroke, walk barefoot at home, which will add stimulation and activation to points that are a mirror image of many organs. Try dipping your fingers into various grains and foods while cooking, feeling their texture, and simply sorting through the beans is a very meditative exercise.

By the way, 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 soothing meditative activities, active physical activity has an excellent effect on relieving nervous excitement - running, strength exercises and swimming help relieve stress accumulated during the day, and punching a pear or engaging in another type of struggle helps to cope with aggression that has not been splashed out. Walk more, if there is no time for a purposeful walk, then at least diversify the work-home route.

How to calm the nerves, if everything pisses you off? Find activities that fill you with energy (hobbies, charity, exciting research) and devote your free time to these activities, instead of sticking to social networks. In addition to developing your own personality and possible financial improvement, you get a positive emotional charge and a sense of meaningfulness of what is happening and your own non-empty existence.

With shattered nerves, you can drown out excessive excitement with sedatives, sleeping pills, without going into the details of the occurrence and course of such a condition. We do not take into account extreme cases of violation nervous activity when medical intervention is indispensable, and we suggest that you first try psychological methods for using hidden resources.

How to calm the nerves, relieve anxiety and fear? With stress and nervous tension, muscle spasms and hypertension occur, this happens due to the blocking of the body's natural reaction to factors that exceed the norm. Under natural conditions, the two responses are either attack or flight, and with either response, the body's natural systems trigger a response in the muscles to carry out the desired action. Since in society we stop and suppress most of these reactions, and the muscular reaction is running, an overstress is formed, which can then be manifested by tightness, stoop. You can feel it well at the peak of the stress reaction, when it is impossible to make a person relax by any effort of will. It is through the removal of muscle tension that the removal of psychological occurs.

Start with breathing to saturate the body with oxygen and normalize the experience of emotions. With strong experiences, breathing goes astray, some stop breathing altogether or breathe in fits and starts. The primary task is to restore the respiratory rhythm so that the inhalation smoothly flows into the exhalation and this process is continuous. Watch for smoothness and depth of inspiration. After breathing is established, do a little exercise - its goal is not to improve physical fitness, but to work out and feel every muscle and joint. Accordingly, the joints need to be scrolled, and the muscles need to be pulled. After stretching, you will be able to localize tension in a specific area or even several, after which they should be kneaded. Perhaps, with strong physical clamps, it will be painful or unpleasant for you to knead some parts of the body, but you should continue to massage 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 shake the relaxed body as much as possible.

For less critical moments, meditation and yoga are suitable with targeted immersion in those moments that usually cause a stressful reaction in order to work out the origins and find inner possibilities and ways of resolution. You can take a course of psychotherapy and develop your own strategies for overcoming nervous tension, as well as options for building space in such a way as to get into less unnerving situations.

How to calm your nerves and relieve stress? The advice of psychologists in this regard is as follows: you should take care of your nerves regularly, and not just when it's covered. Do not overwork, organize quality and productive weekends, sleep enough and in comfortable conditions. Identify your weak spots and sources of stress, stay away from those you can't influence, and sort out those relationships or processes that are important but not satisfying. Remove unnecessary discomfort from life in the form of rubbish in the apartment, shoes that rub, uncomfortable clothes and ticking clocks. The fewer small annoying factors in your life, the stronger the nerves and the more likely it is not to break loose at a crucial moment. To live emotions, include sports or just regular walks in your life, wash dishes with cheerful music, dance, and do not hold back tears. Do everything to throw out your feelings - you can write, sing, draw, tell best friends or random fellow travelers - the main thing is not to keep it to yourself.

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

Doctor of the Medical and Psychological Center "PsychoMed"

Nowadays, phrases like “nerves are loosened”, “nerves are to hell”, “nerves are naughty”, “weak nerves” have become firmly established in everyday life. Each of them describes a mental state in which a person is overly excited, loses control over his emotions, and is unable to give an adequate response and reaction to an external event.

Neuroses and stress have become so commonplace in modern man that they are not perceived as something out of the ordinary. The number of stress factors is growing along with the evolution of technology, a paradox arises: the rhythm of life is accelerating, and its duration is shortening. Anxiety becomes chronic, and aggressive or irritable behavior becomes the norm. The accumulated anger spills out on colleagues or family, the emotional background is unstable and reaches balance due to the large amount of coffee consumed, energy drinks, alcohol, cigarettes and other doping for the body.

What causes nervous breakdowns?

If a person notices symptoms mental disorder, the inability to control himself, his emotions interferes with his life, then different options are possible: someone will turn to a psychologist or psychotherapist, use medical treatment, but most will try to deal with the problem on their own. What is important to understand to get started? Determine the reason due to which emotional stability is disturbed.

The most important conditions for a prosperous existence for a person, calmness of his nervous system are good sleep and proper nutrition.

As you know, good sleep is a guarantee good health. The average person needs 8 hours of deep, uninterrupted sleep. In the process of a night's rest, the individual's body relaxes, vital resources are restored, and they prepare for a new day. With a lack of sleep, a person’s activity decreases, the nervous system ceases to function at full strength.

Nutrition is also the foundation for the health of nerve cells. For the normal functioning of the body, the body requires vitamins and minerals. All useful material directly or indirectly affect the processes in the nervous system. They can reduce muscle tone, regulate the balance in hormones, ensure the process of impulse transmission, the interaction of nerves and muscles. Proper nutrition allows a person to avoid stress and be ready for them, maintain high performance. Anti-stress hormones are produced, sleep is normalized. Therefore, the diet should be balanced, composed competently and meet healthy standards, include dairy products, cereals, meat, seafood, fruits and vegetables, berries, nuts, and so on. Due to which the body will always be in good shape, saturated with a sufficient amount nutrients: magnesium, phosphorus, iron, iodine, potassium, vitamins A, B, C, E.

Causes of nervous disorders

Reasons given are:

A certain factor that constantly causes stress;
Pessimism, negativism;
Weakness. Some people have a weak psyche, which is why nervous breakdowns are frequent, anxiety is high. They are vulnerable, emotional;
High population density, life in a metropolis. Many sources of noise, vanity, fast pace of life;
Workload, too much information. A large number of hours is spent watching TV, studying at the computer, which negatively affects the nervous system.
How to avoid stress?

The gradual acquisition of harmony is a difficult matter. But getting rid of stress factors will greatly facilitate a person’s life. The direct impact on his consciousness is one of the most effective ways. Psychological preparation directed:

Positive thinking is not allowed negative thoughts manage yourself. Don't watch negative news.
Don't set high expectations for yourself. Do not demand perfection, correctness from yourself, allow yourself to make mistakes.
The ability to properly manage your time. Do things without too much haste, attend events at your leisure. Do not exchange for trifles.
Increasing stress resistance.
There are also other ways to calm down, do it easily and on your own, at home.

How to deal with nerves at home

Body methods

The body, reacting to stress, produces adrenaline and cortisol, a person's heart rate increases, muscle tone increases. The body, thereby, makes it clear that it is ready to resist stress. Therefore, during a nervous state, the patient experiences tension and breathes heavily. A big mistake is to lie down and do nothing. Stress needs to be released through action.
Some of the tips in this group include:

Ways to relax

Instant ways to get out of a stressful situation

Any person may need an ambulance to calm down here and now. There are different moments when it is important to keep yourself in an adequate condition, not to lose your presence of mind, to be in a comfortable state of health. A quick ability to recover from unpleasant situations allows you to avoid serious health consequences, affects.

Wash off with cold water. Cool down - wash off irritation and fatigue, "cool the nerves." Refresh neck, shoulders, face. Or drink water with sugar or honey.
Exercise stress. If possible, do 10-20 sets of simple exercises like squats, push-ups, pull-ups.
Visualization. Instead of reality, imagine a pleasant picture. Instead of a depressing winter, imagine an inspiring spring. Fantasy should work brightly and in detail, you should literally feel the same smells, sounds, so that your body would be transferred to those conditions.
Throw out aggression. You can, of course, beat the dishes, but you won’t stock up on them, because paper, a newspaper will act as an analogue. In addition, there is a way to throw out emotions by shouting into the water.
Palm massage. At the fingertips are receptors that are responsible for the state of all organs of the body. Therefore, alternately touching the phalanx significantly reduces stress. If you need, say, to speak to a large audience, and you are nervous, then the method will work well.
But the fastest and most affordable are breathing exercises.

Breathing exercises

The heart system, which suffers due to nervous conditions, directly depends on breathing. There are many different breathing exercises, we will present a few of them as an example.

Yawn. Close your eyes, open your mouth wide and breathe in the air. Stretch your whole body with a wide amplitude. When you yawn, you exhale slowly, pronouncing a long "oooo". With a smile, the positive effect will increase as the facial muscles also relax. Training allows you to saturate the blood with oxygen.
Soothing geometry. It is necessary to take a deep breath, gradually exhale into a circle that you mentally drew in your head. Do the exercise three times. Then do the same, but changing the imaginary figure. Also do it three times. Change them until a relaxing effect occurs.
Get rid of irritability. Take a short but rhythmic breath, imagining that you have a strong press inside. The exhalation should be slow and forceful, as if the press is pushing negative emotions further and further until they disappear from the body.

Decoctions and tinctures from natural materials from nerves

Few people go to the doctor and decide to use medications. Perhaps not enough time or money. Folk methods- way out. It's pretty simple and cheap. An analogue of treatment without chemical tablets, only useful herbal ingredients. The patient himself is able to prepare his medicine, while achieving a long and continuous effect. Although a doctor's consultation is certainly necessary in any case.

So here are the recipes.

Mint decoction. For 220 ml of boiling water, take 15 g of mint, leave for 40 minutes. Take 100 ml in the morning and evening.

Hypericum tincture. For 500 ml of alcohol, take 150 g of St. John's wort. Infuse for two weeks in a place inaccessible to the sun. Shake contents from time to time. Take 5 ml per day (per 100 ml of milk).

Decoction of calendula. For 200 ml of boiling water, you need to use 15 g of calendula and leave for 20 minutes. Take 200 ml shortly before bedtime.

Melissa tincture. For her, you need to take 30 g of lemon balm for 500 ml of alcohol, half a teaspoon of chopped elecampane root, lemon zest, 2 cloves, a pinch nutmeg coriander. Insist and take 5 ml three times a day.

Hypericum decoction. For one liter of boiling water, you need to use 60 g of St. John's wort and boil for 1-2 minutes, insist under the lid for 10 minutes. Drink 100 ml three times a day.

Motherwort decoction. Dissolve 15 g of motherwort in 200 ml of boiling water, leave for 20 minutes and take 15 ml 3-5 times a day.

If you have little time to create herbal medicines, there is the possibility of acquiring them in pharmacies.

Instead of a conclusion

The problem of eliminating nervous situations can be solved forever. It proceeds according to the same principle as the exacerbation of colds in the cold.

Tension and irritability occur every time under stress and hostile situations, in a state of increased responsibility. It is important for a person to understand why this happens, and with what method to deal with this phenomenon.

The main thing is to choose the right ways to maintain yourself in a calm, cool-headed state.