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What to do when you are often nervous. How not to be nervous? Sedatives

In the hectic pace of life in the modern world, situations very often arise that can take away peace of mind and shake your nerves well. Some people give in to stress weakly and move away from them very quickly. Others, on the contrary, recover for a very long time after the stress they have received. It happens that one unpleasant unexpected little thing can leave a mark for the whole day (or even longer).

However, breakdowns usually do not appear on their own. As a rule, they indicate a shattered nervous system. There are several warning signs that your nerves are out of order.

Symptoms indicating increased nervous tension:

Bad dream
Sense of anxiety
Irritability
Irascibility
Indifference to everything
Self-doubt

Having a constant source of stress

Our nervous system is designed in such a way that it needs to be shaken from time to time. There is nothing wrong with short-term experiences, and, as a rule, they do not have a negative impact on health. It is quite another matter - external factors that constantly put pressure on us. They lead to neuroses and a state of nervous tension. These can be conflicts with others, problems in personal life, at work, in the family, dissatisfaction with the social and material situation, etc.

Wrong daily routine

If you go to bed too late or sleep less than 7 hours a day, sooner or later this will lead to the accumulation of fatigue, and, as a result, to nervous breakdowns. Remember that the brain must be fully resting to function properly. Lack of sleep leads to chronic oxidative stress, which negatively affects the functioning of all organs and, above all, the nervous system. You should also make time for proper rest and food during the day.

Improper nutrition

If your body does not get enough protein, trace elements and vitamins, then this can also negatively affect the state of the nervous system. The most important element for the nervous system is magnesium. Therefore, you should regularly eat those foods in which it is contained in high concentrations. Also, to strengthen the nervous system, it is very important to consume foods containing antioxidants, such as vitamin C.

What do you need to do to strengthen your stress tolerance?

Of course, we are all individuals. For some, one method will be effective, for others, another. Try the methods below and choose the ones that work best for you.

Normal sleep

Try to get at least 7 hours of sleep a night. The optimal sleep duration is 8-9 hours. Of course, in our time, filled with worries and running around, it is sometimes difficult to find time for proper sleep. But if you can't get enough sleep every day, be sure to do it at least once a week.

Proper nutrition

Eat foods rich in antioxidants such as vitamin C and trace elements magnesium and potassium. They are found in fruits and vegetables, nuts, legumes, citrus fruits, and bran. Dairy products and yoghurts that are rich in amino acids are also beneficial. Eat more often, but little by little, do not overeat. Do not overuse coffee and other stimulants of the nervous system.

Medicines

This method is best used only in extreme cases, so as not to form drug dependence. However, some remedies, for example, based on herbs - valerian, motherwort, chamomile, mint, are time-tested and have a minimum of side effects. In severe cases, most likely, they will not help, and then you cannot do without antidepressants. But, of course, before you start taking this or that drug, you need to consult your doctor.

Avoid stressful situations whenever possible

It's not often that there are situations in which you really need to be nervous. As a rule, we get annoyed over trifles - traffic jams, a late bus, a queue at a store, bad weather, someone accidentally dropped a rude word. Remember: what matters is how we relate to a situation, not what actually happens.

Physical exercises

Physical activity helps to keep the body in optimal condition all the time, not to gain excess weight, which is especially important for people with sedentary office work. Exercising and exercising also burns hormones that are produced by the body during stress and nervous tension. At the same time, endorphins, the so-called "hormones of happiness", are produced.

Walking

It is preferable to walk somewhere in quiet places, away from the hustle and bustle - in parks, squares. Walking in the fresh air not only enriches the body with oxygen and provides useful physical activity, but also allows you to switch attention from a disturbing problem to the beauty and diversity of the surrounding world.

Communication with pets

Our four-legged friends, cats and dogs, have outstanding stress-relieving abilities. Regular care and communication with animals can distract us from other life problems. Petting the cat is sometimes sufficient to reduce the irritation. And even a simple observation of aquarium fish noticeably relieves stress.

What is the best way to calm the nerves of men and women?

Studies have shown that men and women react slightly differently to stressful situations, and the methods for relieving stress are slightly different for both sexes.

It is good for women to cry, letting go of their emotions and letting off steam. Many women are helped by shopping and buying a long-liked thing. It is also useful to chat with a friend, eat something sweet - candy or fruit.

These tips are not always helpful for men. After all, the same tears are not accepted in the male world. It is best for men to exercise or take a shower. Sex is also an excellent release for the stronger sex.

Quick Stress Relief Techniques

Of course, the nervous system must be strengthened gradually. However, even the most cold-blooded people are not immune from stress, which can find us at the most inopportune moment and in the most inappropriate environment. Many people know how to cope with nervous tension, and for them such situations do not pose a problem. But if you do not know how to calm your nerves and relieve stress, then you should heed the advice of psychologists. They offer several proven ways to calm you down, each of which can help you get rid of negative emotions in a matter of minutes.

Method 1

Wherever you are at the moment when you had to lose your calmness and get nervous, this method will help. Ideally, sit comfortably and relax. If there is nothing to sit on, then you can apply the technique while standing. But in this case, it will be more difficult to relax physically. The essence of the method is to visually change the picture. Since people visually perceive the bulk of all information.

According to scientists and psychologists, pictures that combine water and white color are the best to calm the nervous system. Therefore, after you have taken a comfortable sitting position, close your eyes and relax. Try to normalize your breathing so that it becomes even and calm. Imagine the sight of white water flowing over you from above. It flows from the head and flows throughout the body, washing it, and then flows down from the feet to the floor. On the floor, imagine a funnel for water to drain. It is into it that water leaves the floor. And along with the water, all the dirt of problems and negative thoughts is washed away.

You feel cheerful and fresh. All anxiety was washed away by the pleasant white water. At the end, still with your eyes closed, take in as deep a breath as possible. Open your eyes and go about your business further.

Method 2

In this case, water also comes to the rescue. But this time she is not imaginary, but real. Whether you are at home or at work, you need to retire to the bathroom. Well, or where you can stay alone and where there is at least a crane. Unbutton the top buttons of your shirt or blouse, remove your tie, or loose your hair (depending on gender). Open the water and normalize your breathing.

Then wet your hands under cool, flowing water. And slowly start massaging your neck with your fingers. Do this by barely touching your damp fingertips to your body. But add the effort little by little. And when you reach the maximum pressure, decrease the force again. When you have finished this simple massage, wash your hands. And then just rinse your neck with cool water. And feel how the water took away the negative and gave you vitality. Now breathe in to the fullest and tidy yourself up.

Method 3

Stay alone with yourself. Breathe in deeply and exhale sharply. Take a towel, a rough piece of cloth, or even a woolen blanket. The rougher the fabric, the better you are. The main thing is that the fabric is dry. Grasp the towel firmly with both hands and start twisting it with all your might. This should be done as if you washed it and twisted it.

Twist, tensing all your muscles to the maximum. When you feel that you have reached the peak of tension, relax sharply. Hands should also be relaxed instantly so that they drop and hang. At the same time, the towel should fall out of your hands and fall to the floor. Feel in this moment absolute calmness and relaxation in all muscles, in every cell of the body. Feel that the tension has also passed in the thoughts, and they become pure.

How to relieve stress at home

Often some experiences haunt us when we are at home. If this happened to you, then you can use very simple ways to relieve nervous tension. Below are tips on how to calm your nerves and relieve stress at home.

Water procedures

It can be either a shower or a warm bath. The positive effect of water treatments is explained by the effect of water on the sensory receptors of the body. To enhance the effect, you can add sea salt solution, lavender, pine or mint essential oils to the bath.

Aromatherapy

Pleasant aromas affect our sense of smell and have a powerful soothing effect. Sprays, sticks and burners can be used to create an atmosphere of beneficial scents.

Physical exercise

Even simple house cleaning will help relieve stress and fatigue, and switch to something that will help you forget about troubles. You can also do gymnastics, dancing, jogging.

Listening to music, nature sounds, watching movies

After a hard day, listening to relaxing music can be helpful. Surely everyone has their own favorite soundtrack that calms them down the best. Relaxation music is recommended - classical, oriental or ethnic melodies, new age. The sounds of nature, the singing of birds, the sound of the forest or the sea help many people to relax. You can also watch your favorite comedy.

Update: October 2018

Nervousness, irritability, internal tension, irritable weakness, anxiety, sleep disturbances, decreased performance - these are the flowers that almost each of us encounters at different intervals.

Berries in the form of chronic diseases of the nervous system, internal organs and psyche, narrowing of social contacts or isolation do not go to everyone, but they still exist. And all this vinaigrette, flavored with a light crazy flavor of modern life, today it is customary to blame it on chronic stress. Let's try to figure out what it really is, what it is eaten with and how to get rid of it effectively and painlessly.

When love leaves, the blues remains

During the time of the ancient Greeks and other Hippocrates and Galens, all behavioral features of a person were explained by the presence of a predominance of one of the four bodily fluids that determined the type of temperament. There is a lot of lymph in a person - he is slow and calm, bile predominates - he is aggressive and hysterical if it is yellow or gloomy and gloomy if it is black. And only blood makes its owner cheerful and agile.
Later, everyone suffered from spleen and blues interspersed with hysterical fits. From them we went to the water, shot, went to the active army and drowned. It is not known for certain what the serfs, shop workers of Europe and the Indians of America did at this time in cases of life difficulties. It seems that they drank bitter and smoked in their free time from unbearable plowing.
A little later, enterprising psychiatrists Freud and Jung explained everything by the suppression of the ego by the ruthless environment and public opinion and set about emancipating the suffering I, one for the expensive, and the second for the very expensive, successfully spilling all of Europe with their psychoanalysis.
Subsequent world wars, however, proved that compared to the world revolution, female hysteria is complete nonsense, and led scientists to a more detailed study of the theory of stress, since the representative sample of those who came from the fields of war was very decent for a whole century.

What are their nerves for bitches, and why these nerves are not in us?

The theory of stress tells us that from any external factor perceived by us as an irritant and a disturbance to the constancy of our internal environment, the body defends itself by mobilizing all regulatory systems. Since it is vital, first of all, to avoid death, the system of catecholamines (adrenaline and norepinephrine) and cortisol is activated, working within the framework of the “fight-and-flight” paradigm. She is responsible for the rise in blood pressure, increased heart rate, breathing.

The meaning of stress is to allow the body to adapt to the changed external world and maintain the constancy of the internal environment, even against the background of infection or injury, even against the background of negative emotional impact from the outside. Whether you get the flu or get yelled at by your boss at work, your body needs to mobilize some potential to restore balance. That is, stress is not just emotional excitement or irritation, but an adaptive mechanism.

Chronic stress depletes the body's adaptive capacity. The system starts to glitch. Instead of an adequate prompt response, paradoxical reactions appear:

resting heartbeat from bad thoughts
or shortness of breath from heavy foreboding,
heart rhythm disturbances
sweating
fear of death,
pallor of the skin from the usual load,
muscle tension at rest,
dry mouth
cramps in the stomach and intestines.

The main thing here is not to miss the signs of real diseases, which are practically indistinguishable from vegetative storms without additional diagnostic methods. But if everything has been checked more than once, and everyone does not leave the suspicion of illness, with a high probability there is an obsessive-compulsive disorder.

The effects of stress

subjective (anxiety, aggression, weakness, fatigue, low self-esteem, bad mood),
physiological (increased blood sugar, blood pressure, dilated pupils, feeling hot or cold),
behavioral (risk of accidents, alcoholism, emotional outbursts, substance abuse, smoking, overeating),
cognitive (weakening of attention, decline in mental performance).

The mechanisms of stress development, adaptation to it and disruption of adaptive capabilities are almost identical for all people.

Only the threshold of perception is different. What is an ordinary trifle for one person is a whole tragedy for another.

Variants of group stress are also possible, when groups of people find themselves in unfavorable similar conditions. At the same time, the higher the load to achieve adaptation to difficult conditions, the more similarly people react to it.

The study of the resistance to stress of different population groups and individuals allows for predictive diagnostics, identifying those who are likely to react inadequately or atypically under stress conditions and who are not shown types of work with high requirements for stress resistance.

More than half of the residents of the Russian Federation are constantly living under stress. Up to 80% of them get chronic fatigue syndrome and feel bad in the morning, have problems falling asleep and sleep at night, and do not cope well with physical and mental stress during the day

Physical manifestations of stress

Decreased ability to concentrate.
Irritability, bad mood.
Sleep disorders.
Growing appetite.
Deterioration of organizational skills (fussiness, absent-mindedness).
Lethargy, apathy, fatigue.
Sexual disorders.
Increased anxiety.
Feeling of a formidable obstacle or crisis.
Feelings of loss of control.
Feeling unwell (muscle pain, headache, heartburn, increased blood pressure).

If the body screams that getting up at six in the morning is unrealistic, try to understand it: perhaps it is your adrenal glands that produce cortisol not at 4-5 in the morning, like a person who easily jumps up at half-past six, but late for couple of hours. This is very common in those receiving glucocorticosteroid therapy.

Lack of sleep of just one hour a day in the short term reduces the ability to concentrate and memorize information. In the long term, it threatens with problems with cerebral circulation, cardiovascular system, diabetes mellitus, immune failures (see).

In 2007, a University of California study was published on the impact of sleep deprivation on emotionality. The results were disappointing: the emotional centers of the brain of the subjects who did not get enough sleep reacted 60% more actively to the displayed negative images. That is, lack of sleep leads to an irrational emotional response to the world around us.

Go to bed before 24 hours

It is known for certain that people suffering from neuroses (and especially) feel worse in the evening and at night. If you are used to suspiciousness without objective reasons, night fears, episodes of self-pity and chronic resentment towards others - go to bed as early as possible. In addition, neurophysiologists say that falling asleep before midnight allows the brain to rest better.

The habit of falling asleep early will also relieve the addiction to seize your negativity at night with sweet and fatty ones.

Physical activity

Walk every day for at least an hour on foot (see).
Sleep in a well-ventilated area. Oxygen starvation of the brain is a poor helper in the regulation of emotions.
The paths of a healthy lifestyle and sports diverge at a certain stage. Sport should be rather physical education with a dosed load without stimulants, hormones and diuretics (see).
Sex is a good option to relieve stress, if it is not a long-distance race and does not give additional reasons to be nervous and worried.

About nutrition

Don't neglect iodized foods(milk, salt), if you live in areas where there is little of this element in the water. Lack of iodine leads to a decrease in thyroid function. This can result in weakness, lethargy, decreased ability to work, fatigue, depressed emotional background, bad mood.
Don't overeat. Eating control is not fasting or mono diets, but balanced meals three to four times a day in small portions.
Nerve Strengthening Products- This is lean meats, beef liver, fish and seafood, unpolished cereals, cottage cheese, bananas, herbs, citrus fruits, asparagus.
Synthetic vitamins today they have a very narrow range of applications for laboratory-proven hypovitaminosis. In addition to vitamin D in northern latitudes, for preventive purposes. Vitamins that strengthen the nervous system are group B, ascorbic acid, PP and vitamin D3.

Physical anti-stress barrier

Water procedures

They are able to normalize the tone of the nervous system due to temperature and reflex mechanical effects. Even at home, today it is quite possible to use a relaxing bath, hydromassage or contrast shower. Traditionally, it is believed that a bath relaxes and a shower tones the nervous system.

In everyday life, baths are shown with a water temperature of 35-37 degrees Celsius. It makes sense to add solutions or decoctions of herbal sedatives (valerian, motherwort) to the water. The duration of the bath is from 15 minutes to half an hour.
Among the physiotherapeutic variations of baths, pearl baths are known (with a hydromassage that creates the effect of many bubbles). The massage effect can be achieved due to the flow of water or air, which allows you to eliminate muscle tightness and not worry about trifles.
For depressed states, and a tendency to, starting with the French neurologist Charcot, contrast douches are used in different versions. Its meaning is to stimulate and relax certain areas of the skin with a water jet of different temperatures, training blood vessels and nerves to adequately respond to stressful needs.

Bath

This is not just an antediluvian variation of temperature stimulation of the skin, but also a whole ritual that allows a person to tune in to cleanse the soul and body and get rid of everyday negative emotions (see). Combines physiotherapy and meditation.

Hardening

This is a stressful option for temperature exposure. Teaches the body to adequately respond to cold stress. mobilizing all the possibilities. With prolonged practice, it leads to a paradoxical vascular response: instead of spasm, the vessels respond to cold by expanding their lumen. it is necessary gradually, for a start, giving up indoor shoes. Gradually moving on to dousing with cool water and gymnastics in the fresh air. Terminal hardening options: pouring ice water in the cold, swimming in an ice hole and walking barefoot in the snow.

Physiological methods of struggle

Breathing exercises

This is the simplest and most effective method for managing autonomic reactions. It gives good results.

The most popular and well-known system of breathing exercises is the Buteyko method, whose adherents claim that they have even managed to get rid of bronchial asthma and use forced breathing for any reason. In general, any exercise to prolong the expiration is capable of reflexively reducing the heart rate by inhibiting the sympathetic part of the nervous system. Also, slower or deeper breathing can calm and strengthen the nerves. To do this, you need to alternate a short inhalation with an extended exhalation and a pause after it.

The formula for relaxing breathing, where the first number is the duration of inhalation in seconds, with a “+” sign is the length of exhalation, and the pause between breaths in brackets is: 2 + 2 (2), 4 + 4 (4), 4 + 6 (2) , 4 + 7 (2), 4 + 8 (2), 4 + 9 (2), 5 + 9 (2), 5 + 10 (2), 6 + 10 (2), 6 + 10 (3), 7 + 10 (3), 8 + 10 (3), 9 + 10 (4), 10 + 10 (5).
It is useful to make several exhalations through tightly compressed lips or prolonged exhalations with an open mouth for the combination: "ho" or "he".
Rhythmic walking will also help set the rhythm for proper breathing. For four steps, you need to take a full breath, for the next two, hold your breath, for the next four, exhale completely.
You can also perform gymnastics lying or sitting against a wall with a straight back.
Lie on the floor, put your arms extended along the body, palms down. Breathe relaxed for a minute, then take a maximum breath and hold your breath for 4 seconds, then pull out the exhale as much as possible, trying to push all the air out of the lungs. Do five sets.

Massage

Relaxing massage is preferable, including stroking, rubbing, very light kneading of the extensors of the limbs. Therapeutic massage for the spine and vibrating for the chest. In addition to professional general or medical massage, self-massage is shown. For muscle spasm, shaking of the limbs (with or without holding the fingers) can be used. The shallow vibration allows the muscles to successfully relax.

Relaxation practices can include:

listening to your favorite music,

aromatherapy,

yoga practice,

pool, etc.

Psychological help

Since we have found out that anything at all can trigger anxiety and nervousness, and some of those suffering from neurasthenia and generally independently adjust external factors to their needs, then psychological trainings should move along two paths.

Take control of circumstances.
To soften the perception of traumatic factors, to lower their significance.

Thus, first you have to admit to yourself that the problem exists. And it’s not that, as a child, dad swept his belt with a belt, and mom was unhappy with academic performance, that they were not appreciated at work, and the loved one turned out to be a petty creature. There are many circumstances and they are everywhere, and the neurotic person is ready to respond to any message from the expectation of the end of the world to the rumbling in the stomach.

Since childhood is beyond the horizon, you will have to take responsibility for your life on yourself, not dumping it on your parents, spouses, loved ones, young offspring or random people around you. With this perception, they cannot be to blame for all the misfortunes that happen to us. Is that a little bit, which we will also control.

If possible, we will immediately stop communicating with everyone who is unpleasant to us. Or let us reduce this communication to the necessary minimum in the most correct and neutral form: “Yes. No. Thanks. Sorry". And this will be our spacesuit from unpleasant people, and they will not be able to break through it.
Assertive behavior is polite firmness... Allows you to correctly defend your interests and adhere to your line of conduct even under pressure from external circumstances.
Solving problems as they come. We will stop waiting for something to happen at any moment that will justify our hopes for some nasty gift of fate. And we will solve problems as they arise. Now and today. The past will have to wave its handle and stop digging into it. Plans for the future should be plans, not an attempt to find yourself another reason to get excited.
Present the worst-case outcome of the problem... If we are beginning to worry, we should go all the way and think about the worst scenario. After that, reflect on the topic of whether it is so scary and what can really be done to prevent this from happening.
Learn to set goals and objectives. "What I want?" and “How do I get it?”- quite reasonable questions to yourself, which will help to develop a plan of action and reduce the degree of neurotization from not understanding what to do in the future.
To stop worrying about health, go through the check-up and repeat the tests no earlier than the doctor recommends. Adhering to a healthy lifestyle, you will reduce the risks of developing serious pathologies, and not serious ones are treated or go away on their own.
Write down everything that worries you on paper. and for each item, make a plan of real actions that will help get rid of the problem. It will be immediately clear where it really exists, and where the elephant was inflated from a fly.
Keep yourself busy, loved ones that bring pleasure - a hobby. An enthusiastic person has no time to delve into himself. He's just busy. Remember the dopamine peaks, plateaus, and bust. Give yourself some rest and switch.
Try to evaluate things and events correctly... Try to approach your assessments objectively. Many values cease to be such over time. Is it worth killing your nerves for yourself and those around you?
Accept yourself. If in fact only the smartest, most beautiful and successful reproduced, the problem of overpopulation would not threaten the Earth. Nature has come up with everything much more cunning than we thought. We are ruled by hormones and transmitters that are triggered for any reason, almost like our anxiety.
Let go of your guilt... You are not obligated to be responsible for other adults and others. Let them solve their own problems.
Downplay the episodes that bother you... Don't get hung up. Switch your attention.
Don't expect much from others and don't be afraid of their opinions.
If any self-help activities do not work at all, see a professional medical psychologist, psychotherapist, or psychiatrist.

Methodology

Meditation

One of the most effective calming techniques that anyone can learn would be desire. Meditation is focused thinking that comes from Hinduism. More often it is a spiritual or healthful practice with elements of immersion in oneself in order to achieve perfection or, at least, calmness.

It involves detachment from external stimuli by adopting a certain position of the body, listening to relaxing sound stimulants or music that help control concentration on sensations or internal visual images. In general terms, this is detached contemplation, which allows you to reduce the importance of external stimuli, stop being nervous and become calm.

faith

In difficult life situations, turning to faith often helps a person gain support in a situation where secular methods do not work. The Church provides an opportunity not only to find consolation and an opportunity to cope with trauma, but also offers socialization, which in a secular society is rather difficult for certain categories of people.

Auto-training

This is a set of exercises for building positive attitudes. Self-hypnosis aimed at relieving mental and physical stress without outside help. Combines with muscle relaxation techniques. For example, with breathing exercises. At the initial stages, the patient is asked to learn the state of warmth in the extremities, heaviness in the legs, achieving them independently by repeating certain speech settings. In the future, it is proposed to learn how to evoke bright visual images or a contemplative state with closed eyes. The technique is aimed at forming a supportive state or reducing the significance of irritating factors.

Cognitive Behavioral Therapy

This is a psychotherapeutic practice aimed at getting rid of stereotyped perception of reality and psycho-traumatic factors. It is important here that the work is carried out by the psychotherapist and the patient, whose active participation is mandatory. In the course of therapy, it becomes clear what circumstances provoke the appearance of the problem, which provokes uncontrollable thoughts. How does this affect the patient in terms of perceptions, experiences and behavior. At the same time, situations and provocateurs that trigger the alarm are gradually recorded. The psychotherapist offers a program of work on correction. Most often, it includes specific exercises that should be performed in a traumatic situation, and are aimed at consolidating new skills for dealing with anxiety. The aim of the therapy is to change the stereotypes of behavior and emotional state.

Pets

Do not ignore the advice to seek help from pets. First of all, this applies to aquarium fish. Observing them works better than any psycho-relaxation technique.

All the techniques given in the article can be considered both in combination and separately, depending on the existing contraindications or preferences. Humanity has accumulated vast experience in the fight against nervousness, which you can only use in your particular case.

Constant worry is a serious problem for modern people. If a problem is solved, the nervousness does not go away. There are other reasons "worthy" to worry about and torment. And soon, nervousness becomes a bad habit, poisoning life. And those for whom day is not enough continue to worry at night, blaming everything on insomnia.

Where does anxiety come from?

It is generally accepted that modern man takes most of the problems "from his head." The huge amount of worries that have to be faced on a daily basis provokes many people to lose control over their own lives. Thus, constant experiences arise, and the person begins to live in stress.

Psychologists identify 6 reasons due to which constant nervous tension can occur. In practice, stress is provoked in any person at once by several reasons:

Dependence on the approval of others. There are many personalities who are very dependent on what others think of them. They are very vulnerable and sensitive natures, and criticism or indifference can seriously affect their self-esteem. And this leads to increased nervousness and irritability.
Addiction to pleasure. Sometimes such needs develop into serious obsessions. A person cannot go about business until he has satisfied all his needs for entertainment. Such people all the time put off the performance of duties until later and are nervous about it.
Perfectionism. This trait is inherent in many workaholics who strive to do everything perfectly. Often, the desire to improve everything goes to other areas of life. But the ideal is impossible to achieve, and perfectionists suffer, get nervous and angry.
Independence. For such people, any framework becomes a prison, be it a regular work schedule or life according to a template. They do not know how to delegate responsibilities and "pull" everything on themselves. The more they strive for independence, the stronger their nervous tension.
Getting quick results. Many people strive to get everything at once, not realizing that sometimes the problem needs to be solved gradually. If the problem is not solved on the first try, they become very anxious. In most cases, they will not be involved in this business later.
The need for closeness. Such people try to establish closer and more friendly contact with everyone. And this is not always appropriate, especially in business circles. Often, nervousness also provokes forced loneliness when a person does not have truly close friends.

Consequences of constant stress

Nervous tension has a tendency to develop and become chronic. If at the first stages a person may have a slight nervousness, after some time he may be in constant stress. At the same time, serious health problems begin, which have dire consequences. First of all, psychologists advise paying attention to the amount of sleep.

With severe stress, a person begins insomnia, as the nervous system is in constant tension. Lethargy, apathy, and uncontrollable anger are also consequences of anxiety and nervousness. As for diseases, the heart, the gastrointestinal tract and the reproductive system of the body suffer. Often against this background, hypertension and diabetes develop.

There are many methods that can teach a person to avoid stressful situations, or at least cope with them. And first of all, you need to know how to build your life so as to prevent the accumulation of unresolved matters and responsibilities:

Solve problems as soon as they arise. No matter how large and complex the task is, it needs to be solved. Or, for starters, think about how to do it. No delay or worry. First - to find a solution, and emotions will come later. This rule also works in the opposite direction. There is no need to worry about past failures if it is no longer possible to change it.
If the fear of failure takes all of your strength before completing a specific task, you should imagine the worst outcome of the case. And then analyze your feelings and think about what you will have to do if it really happens. As a rule, strong anxiety disappears immediately, because people are afraid not of difficulties, but of the unknown.
Defining goals. And it must be done correctly. It is not uncommon for people to get nervous when they realize that they cannot achieve their goal. And all because they did not take into account force majeure and did not give themselves the right to make mistakes.
Feelings of guilt and compassion. This feeling is different. It's one thing to worry and worry about loved ones, and another thing when guilt is imposed and used by others to gain benefits. Therefore, such things must be separated and not worried about trifles, especially if nothing can be helped.
Don't make up problems. Many, after completing a particular task, begin to talk about the result, although nothing depends on them. And rarely are these thoughts positive. Most often, very scary and unpleasant things are drawn. Doing this is not only stupid, but also dangerous, since stress greatly affects the body.
Ignore the opinions of others. It is difficult and needs to be learned. Perhaps even attend the appropriate training. But this is a very useful skill that will keep your peace of mind. Of course, you shouldn't be absolutely "not punchy", but you don't need to take the opinions of others to heart. And most importantly, do not forget that most people strive to impress others, caring only about themselves.
Reduce speed. Haste and a few diaries, in which everything is written down to the minute, bring colossal harm to a person. The fact is that living according to a plan provokes the fear of not being in time, not meeting deadlines, etc. Life rushes by, but it's not scary, you can live later. In addition, when drawing up such a plan, many forget about one little thing that often changes everything. Own capabilities are not taken into account. And human resources are not eternal, especially if they are used incorrectly.
Find your favorite job. On average, a person spends 40 hours a week doing something that he is at least not interested in. And if he cannot afford to stop doing this, then stress has long been his constant companion. Ideally, a good job is a favorite hobby that pays money for. If there is no such hobby, then you definitely need to find it.
Sports activities. Everything ingenious is simple, and moderate physical activity has always been the key to good health and peace of mind. There are many reasons for this. First, it is strengthening the body as a whole. Secondly, fun and fun. And thirdly, communication with like-minded people.
Classes in creativity. Moreover, for absolutely non-creative people, this should be the first item on the list. Drawing, embroidery, modeling, writing - these are great ways to calm down, such a meditation.

A situation may occur where nervous tension and irritation cannot be controlled. And then the only thing that can be done is to try not to aggravate the situation and calm down. To do this, you can use the following methods:

Stop talking to the “irritant” person and leave the room to put your thoughts in order.
To abstract from the environment and begin to breathe deeply, mentally counting the breaths.
Sip a glass of water slowly, fully focusing on the process.
Find contact with water - turn on the bathroom faucet, admire the fountain, or concentrate and visualize the source of water.
Mentally pay attention to the little things - interior details, clothing style of the interlocutor, weather, etc.
Remember your sense of humor and try to find advantages for yourself in this situation.
Laugh or cry, but only alone.

To stop being nervous about and without it will not work right away. But this can be learned. The main thing is to understand that there should be no place for constant stress in life. And he will learn in each case to ask himself about the reason for the nervousness. If you take control of your emotions, you can eventually achieve a fulfilling and harmonious life.

Video: how to stop being nervous

In this article I will talk about how to stop being nervous... I will explain how to stay calm and cool in any life situation without the help of sedative pills, alcohol and other things. I will talk not only about how to suppress states of nervousness and calm down, but also explain how you can stop being nervous in general, bring the body into a state in which this feeling simply cannot arise, in general, about how to calm your mind and about how to strengthen the nervous system.

The article will be structured in the form of sequential lessons and it is better to read them in order.

When are we nervous?

Nervousness and trembling, this is the feeling of discomfort that you experience on the eve of important, important events and events, during psychological stress and stress, in problematic life situations, and just worry about all sorts of little things. It is important to understand what nervousness has, how psychological and so physiological causes and manifests itself accordingly. Physiologically, this is connected with the properties of our nervous system, and psychologically, with the characteristics of our personality: a tendency to experience, overestimation of the significance of certain events, a feeling of self-doubt and what is happening, shyness, excitement for the result.

We begin to get nervous in situations that we consider either dangerous, threatening our lives, or, for one reason or another, significant, responsible. I think that a threat to life does not often loom before us, the townsfolk. Therefore, I consider situations of the second kind to be the main reason for nervousness in everyday life. Fear of failure, of looking inappropriate in front of people- all this makes us nervous. In relation to these fears, there is a certain psychological setting, this has little to do with our physiology. Therefore, in order to stop being nervous, it is necessary not only to put in order the nervous system, but to understand and realize certain things, let's start with in order to realize the nature of nervousness.

Lesson 1. The nature of nervousness. The right protective mechanism or hindrance?

Our palms begin to sweat, we may experience tremors, increased heart rate, increased pressure in thoughts, confusion, it is difficult to get together, concentrate, it is hard to sit still, we want to do something with our hands, smoke. These are the symptoms of nervousness. Now ask yourself, are they helping you a lot? Do they help you cope with stressful situations? Are you better at negotiating, taking an exam, or communicating on a first date when you're on edge? The answer is of course not, and what's more, it can ruin the whole result.

Therefore, it is necessary to firmly understand that tendency to be nervous - not a natural reaction of the body to a stressful situation or some ineradicable feature of your personality. Rather, it is just some kind of mental mechanism, fixed in the system of habits and / or a consequence of problems with the nervous system. Stress is only your reaction to what is happening, and no matter what happens, you can always react to it in different ways! I assure you that the effects of stress can be minimized and nervousness eliminated. But why fix it? But because when you are nervous:

Your thinking ability is reduced and it is more difficult for you to concentrate, which can exacerbate a situation that requires extreme mental stress
You have less control over your intonation, facial expressions, gestures, which can have a bad effect on responsible negotiations or dating
Nervousness contributes to a faster build-up of fatigue and stress, which is bad for your health and well-being
If you are often nervous, this can lead to various diseases (meanwhile, a very significant part of diseases stem from problems of the nervous system)
You worry about little things and therefore do not pay attention to the most important and valuable in your life.
You are prone to bad habits:, alcohol, as you need to relieve stress with something

Remember all those situations when you were very nervous and this negatively affected the results of your actions. Surely everyone has many examples of how you broke down, unable to withstand the psychological pressure, lost control and were deprived. So we will work with you on this.

Here is the first lesson, during which we realized that:

Nervousness is not beneficial, it only interferes.
You can get rid of it by working on yourself.
In everyday life, there are few real reasons to be nervous, since we or our loved ones are rarely threatened by anything, we are mainly worried about trifles

I will return to the last point in the next lesson and, in more detail, at the end of the article, and I will tell you why this is so.

You should set yourself up like this:

I have nothing to be nervous about, it bothers me and I intend to get rid of it and this is real!

Do not think that I'm just talking about something that I myself have no idea. I experienced all my childhood, and then my youth, until I was 24 years old. I could not pull myself together in stressful situations, worried about every little thing, even almost fainted because of my sensitivity! This negatively affected health: pressure surges, "panic attacks", dizziness, etc. began to be observed. Now all this is in the past.

Of course, it’s impossible to say now that I have the best self-control in the world, but all the same, I stopped being nervous in those situations that plunge most people into nervousness, I became much calmer compared to my previous state, I reached a fundamentally different level of self-control. Of course, I still have a lot to work on, but I'm on the right track and there is dynamics and progress, I know what to do.

In general, everything that I am talking about here is based solely on my experience of self-development, I am not inventing anything and I am only telling about what helped me. So if I had not been such a painful, vulnerable and sensitive young man and, then, as a result of personal problems, I would not have begun to remake myself - all this experience and the site that summarizes and structures it would not exist.

Lesson 2. How to stop being nervous about anything?

Think of all those events that make you nervous: calling your boss, passing an exam, expecting an unpleasant conversation. Think about all these things, assess the degree of their importance to you, but not in isolation, but within the context of your life, your global plans and perspectives. What is the lifelong significance of a skirmish on public transport or on the road, and is it so awful to be late for work and be nervous about it?

Is this something to think about and something to worry about? At such moments, focus on the purpose of your life, think about the future, take your mind off the present moment. I am sure that from this perspective, many things that make you nervous will immediately lose their importance in your eyes, turn into mere trifles, which they certainly are and, therefore, will not be worth your worries.

This psychological setting helps a lot. stop being nervous about any reason... But no matter how well we set ourselves up, although this will certainly have a positive effect, it will still not be enough, since the body, despite all the arguments of the mind, can react in its own way. Therefore, let's move on and I will explain how to bring the body into a state of calm and relaxation immediately before any event during and after it.

Lesson 3. Preparation. How to calm down before a responsible event.

Now some important event is inexorably approaching us, during which our intelligence, self-discipline and will will be tested, and if we successfully pass this test, then fate will reward us generously, otherwise we will lose. This event can be a final interview for the job you are dreaming of, important negotiations, a date, an exam, etc. In general, you have already learned the first two lessons and understand that nervousness can be stopped and it must be done so that this state does not interfere with your focus on the goal and achieve it.

And you realize that there is an important event ahead of you, but no matter how significant it is, even the worst outcome of such an event will not mean the end of your whole life for you: you do not need to dramatize and overestimate everything. It is precisely from the very importance of this event that the need to be calm and not worry arises. This is too much of a big deal to be screwed up by nervousness, so I'll be collected and focused and will do my best!

Now we bring our thoughts into calmness, we remove the jitters. First, put all thoughts of failure out of your head right away. In general, try to calm the fuss and have nothing to think about. Free your head from thoughts, relax your body, exhale deeply and inhale. The most ingenious breathing exercises will help you to relax.

The simplest breathing exercises.

It should be done like this:

inhale in 4 counts (or 4 beats of the pulse, you must first feel it, it is more convenient to do this on the neck, and not on the wrist)
keep the air in you 2 counts / hits
exhale in 4 counts / beats
do not breathe for 2 counts / blows and then inhale again for 4 counts / blows - all from the beginning

In short, as the doctor says: breathe - don't breathe. 4 seconds inhale - 2 seconds hold - 4 seconds exhale - 2 seconds hold.

If you feel that breathing allows you to take deeper in / out breaths, then do the cycle not 4/2 seconds, but 6/3 or 8/4 and so on.

You only need to breathe with the diaphragm, that is, with the stomach! During times of stress, we breathe rapidly, while diaphragmatic breathing calms the heartbeat, suppressing the physiological signs of nervousness, bringing you into calmness.

During the exercise, keep our attention only on breathing! There should be no more thoughts! It is most important. And then after 3 minutes you will feel that you have relaxed and calmed down. The exercise is done for no more than 5-7 minutes, according to the sensations. With regular practice, breathing practice helps not only to relax you here and now, but in general. puts the nervous system in order and you are less nervous without any exercise. So I highly recommend it.

You can see my video on how to do diaphragmatic breathing correctly at the end of this article. In the form, I talk about how to cope with panic with the help of breathing. But this method will also help you to get rid of nervousness, calm down and control yourself.

Other relaxation techniques are presented in my article.

Well, we are well prepared. But the time has already come for the event itself. Further I will talk about how to behave during the event, so as not to get nervous and be calm and relaxed.

Lesson 4. How not to succumb to nervousness during an important meeting.

Play calm: even if neither emotional attitude nor breathing exercises helped you to relieve tension, then at least try with all your might to demonstrate external calmness and equanimity. And this is necessary not only in order to mislead your opponents about your current state. Expressing outer peace helps to achieve inner peace. This works on the principle of feedback, not only your well-being determines your facial expressions, but facial expressions also determine your well-being. This principle is easy to test: when you smile at someone, you feel better and more cheerful, even if you were in a bad mood before. I actively use this principle in my daily practice and this is not my invention, it is really a fact, it is even written about it in the Wikipedia article "emotions". So the more relaxed you want to appear, the more relaxed you really become.

Watch for facial expressions, gestures and intonation: the principle of feedback obliges you to constantly look inward and be aware of how you look from the outside. Do you seem too stressed out? Your eyes are not running around? Are the movements smooth and measured or harsh and impulsive? What does your face express cold impenetrability, or can all your excitement be read on it? In accordance with the information about yourself received from the senses, you correct all your body movements, voice, facial expression. The fact that you have to take care of yourself already helps you to collect and concentrate. And it's not just that you control yourself through inner observation. Observing yourself, you focus your thoughts at one point - on yourself, do not let them get lost and lead you in the wrong direction. This is how concentration and calmness is achieved.

Eliminate all markers of nervousness: what do you usually do when you are nervous? Are you fiddling with a ballpoint pen? Chewing on a pencil? Tying the big toe and little toe of your left foot? Now forget about it, we keep our hands straight, do not often change their position. We do not fidget in the chair, do not shift from foot to foot. We continue to take care of ourselves.

Take your time: haste, vanity always sets a special nervous tone. Therefore, take your time even if you are late for an appointment. Since any rush very quickly knocks down composure and calm mood. You begin to nervously rush from one to another, in the end you only provoke excitement. No matter how rushed you are, do not rush, being late is not so scary, better save your nerves. This applies not only to important meetings: try to get rid of the rush in every aspect of your life: when you are going to work, traveling in transport, doing work. It is an illusion that when you are in a hurry, you achieve results faster. Yes, the speed increases, but insignificantly, but you lose a lot in composure and concentration.

That's all. All these principles complement each other and can be summarized in the appeal “ watch yourself". The rest is particular and depends on the nature of the meeting itself. I would only advise you to think over each of your phrases, not to rush to answer, carefully weigh and analyze everything. You don't need to try to make an impression in all available ways, you will make it so if you do everything right and do not worry, work on the quality of your performance. No need to mumble and get lost if you were taken by surprise: calmly swallowed, forgotten and move on.

Lesson 5. Calm down after the meeting.

Whatever the outcome of the event. You are energized and still experiencing tension. Better to take it off and think about something else. All the same principles work here that helped you pull yourself together before the meeting. Try not to think a lot about the past event: I mean all sorts of fruitless thoughts, and if I spoke this way and not that way, oh and how I probably looked stupid there, oh, I'm a bastard, but if ...! Just throw all thoughts out of your head, get rid of the subjunctive mood (if only), everything has already passed, put your breath in order and relax your body. That's it with this tutorial.

Lesson 6. You shouldn't create any reasons for nervousness at all.

This is a very important lesson. Usually a significant factor in nervousness is the inadequacy of your preparation for the upcoming event. When you know everything, are confident in yourself, why should you worry about the result?

When I studied at the institute, I missed a lot of lectures and seminars, I went to exams completely unprepared, hoping that I would carry it through and somehow pass it. In the end, I passed, but only thanks to the phenomenal luck or kindness of the teachers. I often went to retake. As a result, during the session, I experienced such an unprecedented psychological pressure every day due to the fact that I was in a hurry to prepare and somehow pass the exam.

During the sessions, an unrealistic number of nerve cells were destroyed. And I still felt sorry for myself, I thought that how many things had piled on, how hard it was, eh ... Although I myself was to blame if I did everything in advance (I didn't have to go to lectures, but at least the material for preparing for the exam and passing I could provide all the intermediate control tests for myself - but then laziness owned me and I was not at least somehow organized), then I would not have to be so nervous during the exams and worry about the result and the fact that they would take me into the army if I I will not hand over something, as I would be confident in my knowledge.

This is not a call not to miss lectures and study at institutes, I am talking about the fact that you have to try yourself do not create stress factors for yourself in the future! Think ahead and prepare for business and important meetings, do everything on time and do not delay it until the last moment! Always have a ready-made plan in your head, and preferably several! This will save you a significant part of your nerve cells, and in general will contribute to great success in life. This is a very important and useful principle! Use it!

Lesson 7. How to strengthen the nervous system and how to stop being nervous about trifles

To stop worrying is not enough just to follow the lessons I have outlined above. It is also necessary to bring the body and mind to a state of rest. And the next thing I will tell you about will be the rules, observing which you can strengthen the nervous system and experience less nervousness in general, be calmer and more relaxed. As a result, you will understand how to stop being nervous about trifles... These methods are focused on long-term results, they will make you less stressed in general, and not only prepare you for a big event.

Firstly, in order to correct the physiological factor of nervousness, and bring the nervous system to a state of rest, you need to regularly. It is very good at calming the nervous system and calming the mind. I have written so much about this, so I will not dwell on this.
Secondly, go in for sports () and carry out a range of health-promoting measures (contrast showers, healthy eating, vitamins, etc.). A healthy mind in a healthy body: Your mental well-being depends not only on mental factors; sports strengthens the nervous system.
Walk more, spend time outdoors, try to sit less in front of the computer.

How to calm your 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 nerve bundle all their lives, 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 establish that area of life that causes increased nervous excitement or to solve one problem that prevents it from functioning normally. The method is excellent, effective and you definitely need to strive for it, but it is also long-term and requires a high degree of awareness. In the meantime, while you are moving towards 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?

In order to know how to quickly calm your nerves - read about breathing practices and go to a practical lesson dedicated to this (practiced in yoga studios, massage rooms and with body-oriented therapists). Breathing affects physical and emotional well-being and is able to regulate stress and anxiety levels. Organize the space in a comfortable way for yourself in order to get the maximum amount of rest, find time to practice yourself (it is not necessary to make a march through beauty salons and shopping malls, it is enough to give yourself a rest, when you can not think and do, which is extremely important in being able 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.

At the fast pace of life with maximum loads and information overdose, knowledge of how to calm the nerves, relieve anxiety and should be present in every person's luggage. As with 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.

It is believed 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 chronic stress and erode nerves drop by drop are not very significant. You can worry about a reprimand from your boss right up to the decision to quit, or you can step back and understand that he just ripped off 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 in 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 really unsettles and now you sit and think 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 controlling your breathing, trying to make it as deep and slow as possible if you can go from chest to abdominal. If you breathe out 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, be guided by your own feelings), knead the muscles of the body - twist the joints, knead the muscles of the neck and arms with your hands. This practice, which addresses the physical mode of regulation, is suitable if you are concerned about how to calm your nerves before an exam.

But this effect is aimed at a point and single effect, 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 calmer environment, perhaps with the help of a therapist.

How to calm your nerves in 1 minute?

People have different resistance to stress, strength and stability of the nervous system - it depends on who and how is exposed to stress (the rate of occurrence, duration, strength of nervous excitement). It is not always possible to retire, take a break and deal with your condition, and you should know how to quickly calm your nerves even in a situation with limited time. Several options have been tracked and developed that help to change nervous tension to a calmer response to the situation literally within a minute, which 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 differ significantly.

Working with visual reality helps to switch from an unpleasant factor and make its impact 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 your own and the presentation of harmonizing images (white light, waterfall). To work with your own resources, you should take a comfortable posture, 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 a lot. Water can be replaced with white, sparkling light that fills every cell, banishing darkness and negativity.

The beneficial and soothing effects of water extend beyond visualization techniques, you can use it physically. In limited time conditions, you will need a tap with running water and a closed door so that no one will disturb you this minute. 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 your neck, shoulders, fingers, bumps 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. At about the third repetition, when you relax your hands, you will feel emotional relaxation, which is explained by the connection between physical and mental state.

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

These methods will help to relieve the critical level of nervous tension, which will make it possible to control your behavior and logically analyze the situation. It is necessary to support your body and cope with the consequences of the transferred nervous situation after the event, but these are more lengthy methods.

How to calm your nerves at home?

To normalize your emotional state, you can do a lot within the walls of your own home. A common and effective method is a bath. It is worth clarifying a few details to increase the effect: 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 month course, you will strengthen the nervous system and prevent further nervous exhaustion.

How can you calm your nerves at home? Add music to your daily routine, which can play in the background in your house or on headphones while you move around the city. It is worth choosing music only to restore nerves - for this you can use special collections of music therapy, relaxation collections, classics, recordings of natural sounds are good. An important point is listening 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 is a system and consistency in this, and not accidental 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, pet, go 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 fingering 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 more calm about troubles. Choose what you like best - already recorded texts, just music or yoga classes. In addition to relaxation and soothing meditative exercises, active physical activity has an excellent effect on relieving nervous excitement - running, strength exercises and swimming help to relieve the 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 your nerves if everything is maddening? Find energizing activities (hobbies, charity, fun exploration) and devote your free time to those activities instead of socializing. In addition to developing your own personality and possible financial improvement, you get a positive emotional charge and a sense of the meaningfulness of what is happening and your own not empty existence.

With loose nerves, you can drown out excessive excitement with sedatives, hypnotics, without going into the details of the occurrence and course of such a condition. We do not take into account extreme cases of impaired nervous activity, when it is impossible to do without medication, and we suggest that you first try psychological methods for using hidden resources.

How to calm your nerves, relieve anxiety and fear? With stress and nervous tension, muscle spasm and hypertension occur, this happens due to blocking of the body's natural reaction to factors exceeding the norm. Under natural conditions, there are two reactions - either attack or flight, and for any of the reactions, the body's natural systems trigger a reaction in the muscles to perform the required action. Since in society we stop and suppress most of these reactions, and the muscular reaction is launched, overstrain is formed, which can then manifest itself as tightness, stoop. This can be well felt at the peak of the stress reaction, when it is impossible to make a person relax by any volitional efforts. It is through the removal of muscle tension that the removal of the psychological takes place.

Start by breathing to oxygenate your body and normalize your emotions. With strong experiences, breathing becomes confused, some stop breathing altogether or breathe in fits and starts. The primary task is to restore the respiratory rhythm, so that inhalation flows smoothly into exhalation and this process is continuous. Monitor the smoothness and depth of inhalation. After breathing is adjusted, 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 rotated, and the muscles must be pulled. After stretching, you can localize the tension in a specific area or even several, after which they should be stretched. It is possible that with strong physical clamps it will be painful or unpleasant for you to knead some parts of the body, but it is worth continuing 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 push your relaxed body as much as possible.

For less crisis moments, meditation and yoga with targeted immersion in those moments that usually trigger a stressful response are suitable, 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 constructing space in such a way as to get less into unnerving situations.

How to calm your nerves and relieve stress? The advice of psychologists on this matter is as follows: care for the nerves should be taken regularly, and not only when it is covered. Do not overwork, organize a quality and productive weekend, sleep in sufficient quantity and in a comfortable environment. Identify your weaknesses and sources of stress, stay away from those that you cannot influence, and analyze those relationships or processes that are important but not satisfactory. Remove from life unnecessary discomfort in the form of trash in the apartment, shoes that rub, uncomfortable clothes and a ticking clock. The fewer small annoying factors in your life, the stronger your nerves and the more likely you are not to break off at a crucial moment. To live emotions, include sports or just regular walks in your life, wash the dishes to cheerful music, dance, and do not hold back tears. Do everything to express your feelings - you can write, sing, draw, tell your best friends or random travel companions - the main thing is not to keep to yourself.

Observe the adequacy and measure in everything, watch your reactions, listen to the sensations. If yoga doesn’t help, the bath doesn’t work, the pressure rises from the nerves and the hands are shaking, if this condition doesn’t go away for several days, then stop tormenting aromatherapy and ruining the body. In case of persistent, increasing symptoms, 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, overstrain affects the entire body and many organ systems, and a nervous breakdown leads to hospitalization and a long recovery.

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